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Tips For Getting Better Sleep Tonight

  • June 20, 2026

Episode Notes:

In this episode of the Living Wellness Chiropractic podcast, Dr. Marissa explores the powerful connection between sleep and pain — and why so many of her patients are caught in a frustrating cycle of both. If you’ve been struggling to get a solid night of rest, you’re not alone, and there are real solutions that can help.

Dr. Marissa breaks down actionable, easy-to-implement tips you can start using tonight to improve your sleep quality and, in turn, support your body’s natural healing process. Whether you’re dealing with neck pain, low back pain, headaches, or just restless nights, this episode is packed with practical guidance rooted in chiropractic and wellness principles.

Tune in, take notes, and get ready to finally wake up feeling rested. For more information or to schedule an appointment, reach out to Living Wellness Chiropractic and speak with Dr. Matthew Gorenstein.

Hey there, and welcome back to the Living Wellness Chiropractic podcast. I’m Doctor Jenney, and today we’re talking about something that affects just about everyone I see in my office — sleep. Or more specifically, the lack of it.

You know what I hear a lot? People come in with neck pain, low back pain, headaches — and when I start asking questions, it turns out they haven’t had a solid night of sleep in weeks. Sometimes months. And here’s the thing — poor sleep and pain are a two-way street. Pain disrupts your sleep, and poor sleep makes your pain worse. It’s a cycle, and today I want to help you start breaking it.

So let’s talk about a few practical things you can do starting tonight.

First — your sleeping position matters more than most people realize. If you’re waking up with a stiff neck or an achy lower back, your position might be working against you. Now, I’m not here to tell you there’s one perfect way to sleep — bodies are different. But here are some general guidelines that most people find helpful.

If you sleep on your back, try placing a pillow under your knees. That takes pressure off your lower back and helps your spine stay in a more neutral position. If you’re a side sleeper, put a pillow between your knees. That keeps your hips aligned and reduces the twist in your lower back. And if you’re a stomach sleeper — I know, I know — that one is the hardest on your neck and spine. If you can work toward sleeping on your side or your back, your body will thank you.

The second thing I want you to think about is your pillow. This is something Doctor Reed and I talk about with patients all the time. Your pillow should support the natural curve of your neck. If it’s too flat or too thick, your neck ends up at an angle all night long — and that adds up over time. A good rule of thumb? When you’re lying on your side, your nose should be in line with the center of your body. Not tilted up, not tilted down. Just neutral.

Now here’s the thing most people don’t connect — your nervous system needs to wind down before you can actually sleep well. And that’s where chiropractic care plays a really interesting role. When your spine is under stress — when there’s tension or misalignment — your nervous system can stay in that fight-or-flight mode. It stays activated. And it is really hard to fall asleep and stay asleep when your body thinks it needs to be on alert.

Regular adjustments help calm that nervous system down. Doctor Reed and I both hear this from patients all the time — they come in for pain, and one of the first things they notice is that they’re sleeping better. It’s not magic. It’s just your body being able to finally relax the way it’s supposed to.

Alright, so what can you do today? A few simple things. Set a consistent bedtime and try to stick to it, even on weekends. Keep your room cool and dark — your body sleeps better in a cooler environment. And try to step away from your phone or your screen at least thirty minutes before bed. That blue light tells your brain it’s daytime, and that makes it harder to wind down.

And if you’ve been dealing with pain that’s keeping you up at night — or if you just feel like you’re never truly rested — I’d really encourage you to come in and see us. Doctor Reed and I would love to sit down with you, take a look at what’s going on with your spine, and figure out a plan that actually works for you.

Sleep is not a luxury. It is how your body heals. It is how your brain resets. And you deserve to wake up feeling rested.

Thank you so much for tuning in today. We are Living Wellness Chiropractic, located right here in Columbia, Maryland. If you want to schedule a visit with Doctor Reed or with me, just give us a call or visit our website. We would love to hear from you. Sleep well tonight — you’ve got this.