As daylight savings approaches, many of us are preparing to "fall back" and gain an extra hour of sleep. While this may sound like a dream come true, the time change can actually disrupt our sleep patterns, leaving us feeling groggy, unfocused, and even a bit irritable. At Roam Chiropractic, we understand how important a good night’s sleep is for your overall health—especially when it comes to managing pain, reducing stress, and supporting your spinal health.
Why Sleep Matters for Your Health
Sleep isn’t just a time for rest—it's when your body does its most important healing work. Whether you're recovering from an injury, dealing with chronic pain, or simply trying to stay energized throughout the day, quality sleep is essential for:
Repairing tissues and reducing inflammation in your muscles and joints.
Boosting immune function to help fight off illness.
Maintaining mental focus and emotional stability.
Supporting spinal health by allowing the body to properly align and decompress.
Without adequate sleep, your body struggles to heal, leading to increased pain, stiffness, and fatigue. This is why chiropractic care and sleep go hand in hand. Proper spinal alignment can help improve your sleep quality, while good sleep helps your body respond better to chiropractic adjustments.
How Daylight Savings Disrupts Your Sleep
The shift in time caused by daylight savings, whether you're "falling back" in the fall or "springing forward," can throw off your body's internal clock—also known as your circadian rhythm. This rhythm regulates your sleep-wake cycle and other biological processes, such as hormone production and digestion.
When daylight savings forces us to change our clocks, it can lead to:
Disrupted sleep cycles, making it harder to fall asleep or wake up at your usual times.
Fatigue or sluggishness, as your body struggles to adjust to the new schedule.
Poor mood or irritability due to lack of sleep or inconsistent sleep quality.
Luckily, there are steps you can take to mitigate the effects of daylight savings and get back to restful, restorative sleep.
Chiropractic-Approved Tips for Better Sleep During Daylight Savings
Gradually Adjust Your Sleep Schedule: Instead of making an abrupt shift to the new time, try adjusting your sleep schedule a few days before daylight savings kicks in. Go to bed 15-30 minutes earlier (or later, depending on the time change) each night to give your body time to adapt. By easing into the new schedule, you’ll reduce the shock to your circadian rhythm and experience less disruption to your sleep quality.
Get Morning Sunlight Exposure: One of the best ways to reset your internal clock is by getting natural light exposure first thing in the morning. Sunlight helps signal to your brain that it’s time to be awake and alert, boosting energy and improving mood. Aim to spend at least 10-15 minutes outside in the morning after daylight savings to help your body adjust to the new time. This is a great time to let the kids play outside to help their internal clocks as well.
Create a Relaxing Bedtime Routine: A consistent and calming pre-sleep routine is key to winding down and signaling to your body that it’s time for bed. This can include:
Stretching or gentle yoga to release tension and relax your muscles. Check out our recommendations for before bed and morning stretches, here.
A warm bath or shower to calm the nervous system. Epsom salt is a great addition to your bath to help relax as well as a few drops of lavender essential oil.
Reading or listening to calming music or a guided meditation.
Avoid/Limit Screen Time: Try to avoid screens at least 30 minutes before bed, as blue light can interfere with melatonin production, making it harder to fall asleep. Blue light glasses are also a great idea before bed as well as a red light bulb in your bedside light helps to dim the room while maintaining your night vision.
Maintain a Consistent Sleep Schedule: Once daylight savings has come and gone, try to maintain a consistent sleep and wake schedule—even on weekends. Going to bed and waking up at the same time each day helps regulate your circadian rhythm, making it easier to fall asleep and wake up feeling refreshed. Consistency is key when it comes to quality sleep!
Prioritize Your Sleep Environment: Creating a comfortable and sleep-friendly environment can make a big difference in how well you sleep. Ensure your bedroom is:
Cool and dark: A lower room temperature (around 65°F) and blackout curtains can help signal to your body that it’s time to rest.
Quiet: Use white noise machines or earplugs to block out disruptive sounds.
Comfortable: Invest in a supportive mattress and pillows to help maintain proper spinal alignment. Your chiropractor can recommend the best sleep positions and pillows to prevent pain and stiffness.
Stretch Before Bed for Spinal Health: Stretching is a simple but effective way to relieve tension in your muscles and joints before sleep. Focus on gentle stretches that target your neck, back, and shoulders to reduce stiffness and improve your sleep posture. Proper spinal alignment while sleeping is key to avoiding back pain and promoting deeper, uninterrupted rest.Your chiropractor can recommend stretches tailored to your body’s needs that will help enhance both your sleep and spinal health.
Chiropractic Care for Sleep Support: Chiropractic care can help improve your sleep by addressing misalignments in the spine that may be contributing to discomfort or restless nights. Regular adjustments help to:
Relieve tension and pain in the neck and back.
Improve nervous system function, allowing your body to relax more easily.
Support better posture, both during the day and while sleeping.
If you’re struggling with poor sleep or discomfort after the time change, a chiropractic adjustment can help rebalance your body and promote better rest.
The Role of Nutrition and Supplements in Sleep
A balanced diet also plays a key role in promoting restful sleep. Certain nutrients and supplements can help regulate your sleep patterns and reduce the effects of daylight savings:
Magnesium: Known as nature’s relaxant, magnesium can help ease muscle tension and promote deeper sleep.
Melatonin: This hormone regulates your sleep-wake cycle. You can take it as a supplement to help reset your circadian rhythm after the time change.
Herbal teas: Chamomile, valerian root, and lavender teas can help calm the nervous system and prepare your body for sleep.
Take Control of Your Sleep This Daylight Savings
Transitioning into daylight savings doesn’t have to be stressful. By following these simple tips, you can help your body adjust to the time change, get better rest, and feel more energized throughout the day. At [Your Chiropractic Clinic Name], we believe that proper sleep is essential for healing, recovery, and overall well-being.
Need a chiropractic adjustment to help improve your sleep? Book an appointment today and let us help you get back to feeling your best, day or night.
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