Why Sleep is One of the Most Powerful Tools for Healing Your Body

By Dr. Jo McFadgen, Chiropractor

As a chiropractor, I’m often asked what people can do at home to support their spinal and nervous system health. While regular chiropractic care, exercise, and proper posture are key pieces of the puzzle, one of the most overlooked – yet absolutely essential – pillars of wellness is quality sleep..

Sleep and the Nervous System: The Nightly Reset

Recent research has shed light on how deeply connected good sleep is with the health of the brain and spinal cord. A groundbreaking study from the University of Rochester found that during deep sleep, the brain activates what’s known as the glymphatic system, which works to clear waste and toxins from the central nervous system using cerebrospinal fluid (CSF). This fluid flows around the brain and spinal cord and acts like a nightly rinse cycle, helping remove metabolic waste products — including those linked to neurological disorders like Alzheimer’s.

So, when we say “get your rest,” it’s not just about feeling refreshed — it’s about giving your body the chance to detoxify and reset at a cellular level.

Sleep Hygiene: Creating a Healthy Sleep Routine

Healthy sleep starts well before your head hits the pillow. Practicing good sleep hygiene is one of the simplest yet most effective ways to improve sleep quality:

1. Set a consistent bedtime and wake time, even on weekends.

2. Wind down with a calming routine; stretching, light reading, or gentle breathing exercises.

3. Keep your room cool and dark. A quiet, uncluttered space helps signal your body it’s time to rest.

Screens, Light, and the Brain: Protecting Your Melatonin

Modern life brings its own challenges to good sleep, particularly in the form of bright screens. TVs, phones, tablets, and even bright room lights emit blue light, which has been shown to suppress melatonin — your body’s natural sleep hormone. A suppressed melatonin cycle means it takes longer to fall asleep and your sleep may not be as deep.

  • To protect your melatonin levels:
  • Avoid screens 1–2 hours before bed
  • Use “night shift” or blue-light filtering apps
  • Consider blue light-blocking glasses if screen use is unavoidable
  • Dim your lights in the evening to help your body shift into “sleep mode”

 

The Right Mattress and Pillow: Support for Spinal Health

As a chiropractor, I can’t overstate the value of a good-quality mattress and supportive pillow. Your spine needs to maintain its natural alignment through the night, and this can’t happen if your mattress is too soft, too firm, or sagging in areas. A supportive pillow should keep your neck in a neutral position — not too high or too flat — to prevent strain on the cervical spine. A mattress that supports your natural curves, without causing pressure points, allows your spine to rest and recover properly.

Sleep Position Matters!

One of the biggest things we work on with patients is their sleeping posture. Certain positions may feel comfortable short-term but can contribute to pain and dysfunction over time.

Tummy sleeping is particularly hard on the spine. It forces the neck into a twisted position and creates pressure on the neck and lower back.

Sleeping with arms above your head may lead to shoulder impingement and nerve compression in the neck — often resulting in numbness, tingling, or chronic stiffness.

So what’s best?

  • Side sleeping is often ideal, especially with a pillow between the knees. This keeps the pelvis aligned and reduces torque on the low back.
  • Back sleeping can also be beneficial — ideally with a pillow under the knees to support the natural curve of the spine.
  • Choose a pillow that supports the natural curve of your neck and avoids tilting your head too far forward or back.

Better Sleep = Better Healing!

Sleep is the time when the body repairs tissue, balances hormones, processes information, and clears waste. Without it, the nervous system can become overstimulated and less able to function optimally — and this can show up as pain, fatigue, brain fog, or poor immune function.

As your chiropractor, I’m here to support your body’s ability to heal — and that includes helping you sleep better. If you’re struggling with sleep-related pain or posture concerns, let’s talk at your next appointment. Small changes can have a big impact on your quality of rest — and your quality of life.

To better health,

Dr. Jo McFadgen, Chiropractor

Your partner in spinal and nervous system wellness

Hi, I’m Dr. Johanna McFadgen, a chiropractor with over 18 years of experience, passionate about providing patient-centred, low-force chiropractic care.

I have a special interest in treating kids, families, and seniors, with a focus on paediatrics, pregnancy, peri-menopause, menopause, and geriatric care. I use gentle techniques such as Activator, Sacro-Occipital Technique (SOT), Webster’s Technique, and acupuncture, always tailoring my care to meet each patient’s unique needs.