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Tips For Better Sleep Quality

  • June 25, 2026

Episode Notes:

In this episode of the Living Wellness Chiropractic podcast, Dr. Marissa dives deep into one of the most common concerns she hears from patients in her Columbia, Maryland practice — poor sleep quality. She explains why sleep is one of the body’s most powerful healing tools and what happens physiologically when we don’t get enough of it.

Dr. Marissa breaks down the real reasons so many people struggle to fall asleep, stay asleep, or wake up feeling rested, and offers actionable tips you can start using tonight. From simple lifestyle adjustments to chiropractic insights on how spinal health affects sleep, this episode is packed with practical guidance.

Whether you’re dealing with occasional restlessness or chronic sleep issues, this episode will give you a clearer picture of what your body needs to truly recover and thrive. Reach out to Living Wellness Chiropractic to learn how the team can support your wellness journey.

Hey there, and welcome back. I’m Doctor Jenney, and you’re listening to the Living Wellness Chiropractic podcast, coming to you from right here in Columbia, Maryland. Today we’re talking about something that affects just about everyone I see in the office — sleep. Or more specifically, why you’re not getting enough of it, and what you can actually do about it.

Now, here’s the thing. Sleep is one of the most powerful healing tools your body has. When you’re asleep, your body is doing a tremendous amount of work — repairing tissues, regulating hormones, processing stress. And when that sleep is disrupted night after night, everything starts to suffer. Your pain levels go up, your energy goes down, and your ability to heal slows way down. I see it all the time.

So let me break this down for you with a few practical tips that my colleague Doctor Reed and I talk about with patients regularly.

The first one is all about your sleep position. This is huge, and honestly it’s something most people never think about. The position you sleep in has a direct impact on your spine, your neck, and how you feel when you wake up. Sleeping on your stomach is really tough on the neck and lower back. It forces your head to rotate to one side for hours at a time, and that puts a lot of stress on the joints and muscles. If you can, try transitioning to your side or your back. Sleeping on your side with a pillow between your knees helps keep your hips aligned. Sleeping on your back with a pillow under your knees takes pressure off the lower back. Small adjustment, big difference.

The second tip is about your pillow. Your pillow should support the natural curve of your neck — not prop your head up too high, and not let it sink too low. A lot of people are sleeping on pillows that are just completely wrong for their body. Doctor Reed and I often tell patients — if you’re waking up with neck stiffness or headaches, your pillow might be the first place to look. A pillow that keeps your head and neck in a neutral position, in line with the rest of your spine, is what you’re after.

Now here’s something that often gets overlooked — your pre-sleep routine. Your nervous system needs time to shift from go-mode into rest-mode. If you’re scrolling on your phone right up until you close your eyes, you’re making that transition a lot harder. The light from screens signals your brain to stay alert. Try giving yourself even just twenty to thirty minutes before bed without screens. A little light stretching, some deep breathing, or just sitting quietly can make a real difference in how quickly you fall asleep and how deeply you stay asleep.

And here’s a bonus tip that ties everything together — consistency. Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock. It sounds simple, but it genuinely works.

Now, if you’re doing all of these things and you’re still waking up stiff, achy, or just not feeling rested — that’s when Doctor Reed and I want to hear from you. Sometimes there’s a spinal alignment issue or muscle tension pattern that’s interfering with your ability to get comfortable and stay comfortable through the night. A chiropractic evaluation can help identify what’s going on and get you on the right track.

We see this all the time at Living Wellness Chiropractic, and honestly — helping people sleep better is one of the most rewarding parts of what we do. Because when your sleep improves, everything improves.

Thank you so much for tuning in today. If you have questions, or you’re ready to come in and see us, just give us a call or visit our website. We’re right here in Columbia, Maryland, and we would love to help you feel your best. I’m Doctor Jenney, and we’ll talk again soon. Take good care.