Sleep and well-being go hand-in-hand. A great night’s sleep can boost your energy levels, improve your mental health, and help you recover from injury. But did you know that a good night’s sleep can also have a positive effect on the spine?
Sleep can impact spinal health in several ways. This is why our chiropractors at The Spine & Joint Centre in Ealing will mention sleep at some point when discussing the health of the spine.
In this post, our Ealing chiropractor explains the importance of sleep for your spinal health.
How A Good Night’s Sleep Can Help Your Back
Inflammation can occur as a result of injury or disease. If it affects the tissues in the back, it can cause back pain and worsen spinal conditions like herniated discs and osteoarthritis.
Fortunately, sleep has been proven to reduce inflammation. It helps by giving your body the opportunity to eliminate the waste which can trigger inflammation. It can also positively impact inflammatory cytokines, further reducing inflammation and promoting a balanced immune response.
As your inflammation levels are reduced, there is less pressure on the spinal discs and connective tissues in the back. This can reduce pain and improve flexibility.
The body uses the time you spend sleeping to regenerate damaged tissue. This means sleep is particularly important if you have a strained back muscle, torn ligament, or type of injury affecting the back. The restorative capacity of sleep is why so many health professionals recommend rest for recovering from injuries.
The most obvious benefit of getting a good night’s sleep is that you will have plenty of energy in the morning. You can use this additional energy to get through your day and stay active.
Another benefit of having more energy is that you will be more likely to get some exercise. As you begin to work out more often, your back’s supporting muscles will become stronger, which can alleviate some of the strain on your spine. Visit our chiropractic clinic in Ealing if you need any advice on exercises which will improve the health of your spine.
Researchers have discovered a clear link between sleep duration and weight loss. They have found that getting a good night’s sleep can affect hormone levels and metabolic activity — which both play a role in determining how easily you can maintain a healthy weight.
This is related to spinal health because your weight directly impacts your spine. If you are overweight or obese, more strain will be placed on your spine’s connective tissue and supporting muscles. In other words, enjoying quality sleep can aid weight loss, and weight loss can help you enjoy a healthy spine.
Less Risk Of Injury
Getting plenty of rest will improve your mental alertness. This can reduce the risk of fall injuries and workplace injuries — which are both common causes of back complaints and unplanned visits to our chiropractic clinic in Ealing! A well rested person is more likely to stay safe at home, at work, and while exercising.
Tips For Getting A Good Night’s Sleep
- Keep regular bed times, as it will make it easier to get to sleep and enjoy a restful sleep
- Limit screen time before going to bed, as it can disrupt your sleep
- Aim for at least 7 to 8 hours of sleep a night. More if you are a pregnant woman, teenager, or senior.
- Spend some time in natural light each day, as it will promote the production of melatonin — a hormone which helps you keep a regular sleep cycle.
- Seek out chiropractic treatments for painful back problems that make it hard to sleep. Nip these issues in the bud so you can enjoy a restful sleep.
- Create the ideal sleep environment. Make it cool, quiet, dark, and relaxing. Buy a comfortable mattress, high-quality pillow and nice sheets.
- Avoid watching television, eating or studying, or working in bed. It makes it harder for your brain to ‘switch off’ when going to bed.
- Develop a wind down routine, which can include activities like reading, stretching, and meditating.
- Have an intense workout session before bed
- Drink consume a lot of tea, coffee, soft drinks or sugary foods before bed. This will make it harder to sleep
- Drink alcohol before going to bed, as it can cause fragmented sleep
- Eat meals that are spicy and heavy just before bed, as it can make it harder to sleep
- Smoke before bed (nicotine is a stimulant)
- Sleep throughout the day (it can make it harder to get to sleep at night)
Visiting our Ealing chiropractors
If you have any questions about getting a great night’s sleep or need to book a chiropractic consultation with one of our chiropractors at our chiropractic clinic in Ealing, give us a call on 020 8900 9004.