Sleep Loss

Many of us have had problems sleeping.

If you are chronically losing sleep it is time to figure out why. Sleep loss is a huge risk factor for sickness, injuries, and chronic pain. There are a few important ways to improve the quality of your sleep as well as the duration and consistency of sleep. First and foremost, your pillow is extremely important. Your neck spends hours at a time in one position so make it a good position. A cervical pillow with support for your neck when lying on your back is helpful. If that pillow also has side supports so that you can lie on your side in a neutral position that is even better. When possible, you should try to sleep on your back or your side. If you’re on your side either place a pillow between your knees or bundle up blankets between the knees to support your hips and low back.

During the day, there are steps you can take to improve your night time success. Exercise has been shown to decrease insomnia and improve the quality of sleep. Exposure to natural daylight also helps to regulate your body’s sleep-wake cycle. If you don’t have access to natural daylight, there are natural spectrum lights that can be bought for the home or office.


Try not to eat close to bedtime, the energy in food can keep your body more alert and ready for activity.

Use your bed for sleeping, watching TV and texting while “winding-down” for sleep can actually keep your brain awake and not allow you to access deep sleep as easily.

Caffeine, alcohol, and nicotine too close to bedtime can disrupt sleep. Even though alcohol can make falling asleep easier, it will typically make sleeping through the night more difficult because of the way your body processes it.

Last but not least, if you’re experiencing pain that is preventing you from sleeping, you need to be examined and treated by a professional. Call us to find out about our complimentary examinations and how you can start feeling better again.

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