Let’s talk about how to achieve a good night’s sleep!

Answer this: How would you describe your sleep? Do you:

  • Toss and turn all night?
  • Wake up feeling sore or with a stiff neck?
  • Still feel exhausted even though you slept for a solid eight hours?

There could be a number of environmental factors that contribute to these scenarios, but a common one that you may be overlooking is your sleep posture. That’s likely because everyone has a certain way of sleeping, a position they have been sleeping in for many years. However, incorrect sleep posture can cause tossing and turning, a sore neck upon awakening, and more.

Given that sleep is so important to our overall health, here is what you should know.

How to Achieve a Good Night’s Sleep

Your pillow position matters.

The ultimate goal in proper sleep posture is to align your spine in the correct way, and the quality and position of your pillow is a major consideration. First, identify which position you usually sleep in. If you are a stomach sleeper, you may want to try to train yourself to sleep on your side or back as these two positions are much better for your body.

In any case, as appealing as they are, those large fluffy pillows probably aren’t your best option for a night of pain-free sleep. You may think you love high or stiff pillows, but your body doesn’t. They can contribute to neck flexion overnight and pain in the morning.

Instead, if you’re a back sleeper, try a pillow with built-in neck support that supports the natural curve of your spine. If you’re a side sleeper, you can use a cervical pillow or one with memory foam so your head and neck are properly supported and aligned.

Take away: The best sleep position for posture is on your side with slightly bent knees and a pillow that supports and aligns your spine. This position allows your spine to release tension. If this sleep position isn’t for you, there are other options, but avoid back sleeping and always make sure you have a proper pillow based on your sleep habits.

Regular adjustments can help.

Have you made an appointment at Reza Chiropractic lately? It may be time to get one on the calendar. Chiropractic care can improve your sleep quality because it works on improving your nervous and musculoskeletal systems, and eliminating the stress from your spine and other parts of your body. If your body is carrying less stress, it doesn’t have to work so hard to complete body processes, especially when it should just be resting instead.

A patient receiving chiropractic care at Reza Chiropractic

Plus, poor sleep posture can lead to a cycle of pain and restless sleep because of it. Dr. Reza can help get your spine back in alignment — this will alleviate some or all of your discomfort, plus improve blood flow which promotes relaxation. If restful sleep doesn’t come easy, your body needs all the help as it can get to ease into your evening.

Take away: Call Reza Chiropractic at (406) 920-1807 to schedule an appointment with Dr. Reza so you can get one step closer to a good night’s sleep and pain-free morning.

Your environment can make a difference.

Although your sleep posture plays a major role, your environment does too. And even if you’re able to correct your sleep position into an optimal one for your body, you could still find yourself tossing and turning, or wakening up unexpectedly in the middle of the night. Consider these factors:

Your Routine

Do you have a routine established before bed? All parts of your routine should consist of activities that serve to slow you down from the day. Think of any self-care you can do, meditate, or listen to a brief podcast.


Break up with your electronic devices about an hour before bed. Consider leaving your phone in the other room rather than on your bedside table. Should you wake up at 2 AM, having your phone close by could entice you to scroll through your newsfeed rather than turn over and go back to sleep.

Room Temperature

Studies show that we sleep better in lower temperatures. Especially during these hot months of the year here in Florida, set your thermostat lower or, in an effort to save on electricity, simply use a couple of rotating fans in your bedroom. Bonus: The white noise will help you sleep well too!

Take away: Look around at your sleep environment and identify any obstacles that are in your way to the sleep you deserve.

Sleep is integral — we want to make sure you’re getting the rest you need. Let us be your partner in healthy sleep. Contact us today to schedule an appointment. Remember that we are available on a concierge-basis with no wait times, as well as after normal business hours and on the weekends.

How to achieve a good night’s sleep is in your hands. Contact us today to get started!