Better Sleep Starts Here: Tips for a Restful Night

One of the most common questions we get from our practice members is, “What pillow and mattress do you recommend for the best sleep?” Our answer? There isn’t just one.

Every person has unique preferences and body types, so what works for one person may not work for another. The key isn’t about finding the “perfect” pillow or mattress—it’s about discovering what helps you get the most restful sleep.

At Ozark Family Chiropractic, we see sleep as a crucial part of overall well-being. Poor sleep can lead to lower productivity, brain fog, lack of physical activity, and decreased quality of life. That’s why our advice isn’t about where or how you sleep—whether it’s on the floor, in a recliner, or on the fluffiest mattress with the softest pillow. What matters most is that you’re getting deep, restorative sleep every night.

If you struggle with sleep or wake up feeling unrested, try these simple but effective strategies to improve your nighttime routine.

(Make sure to read to the end for our #1 sleep recommendation!)

1. Create a Consistent Nighttime Routine

Your body thrives on routine! Doing the same calming activities before bed each night signals to your nervous system that it’s time to wind down. Whether it’s skincare, a cup of herbal tea, reading a book, or light stretching—find what relaxes you and stick with it. Over time, your body will begin to associate these actions with sleep, just like Pavlov’s dog responding to a bell.

2. Reduce Screen Time Before Bed

About 30 minutes before bedtime, power down your screens. The blue light from phones, tablets, and TVs tricks your brain into thinking it’s still daytime, disrupting your natural sleep-wake cycle. Turning off electronics before bed helps signal to your body that it’s time to rest.

3. Avoid Late-Night Snacking

Try to eat your last meal or snack at least two hours before bed. Eating too close to bedtime can cause blood sugar spikes, leading to increased energy and making it harder to fall asleep.

4. Limit Caffeine in the Afternoon

If you feel wired in the evening, take a look at your caffeine intake. That late-afternoon coffee might be the culprit! Try switching to decaf or cutting out caffeine later in the day to see if it improves your sleep.

5. Minimize Distractions

For adults, this might mean avoiding late-night work, phone calls, or household chores. For kids, it means turning off bright, loud, and overstimulating toys before bedtime. Opt for quiet, calming activities instead to create a more relaxing sleep environment.

6. Read a Book

Reading is a great way to transition your brain from a busy day to a restful night. For adults, it can shift your focus away from stress and to-do lists. For kids, it helps them wind down and develop a healthy bedtime habit.

7. Get Regular Chiropractic Care (Our #1 Sleep Recommendation!)

One of the most common benefits our practice members report after starting chiropractic care is better sleep. Whether it’s falling asleep faster, staying asleep longer, or waking up feeling more refreshed, chiropractic adjustments help regulate the nervous system and reduce stress—allowing your body to fully relax and rest.

Final Thoughts

Making changes to your sleep routine can feel overwhelming, but even small adjustments can make a big difference. Pick one or two of these strategies to start with and stay consistent. Your body (and mind) will thank you!

Need extra support in getting restful sleep? We’d love to help. Schedule a visit with us at Ozark Family Chiropractic and let’s get you sleeping better!

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