The Importance of Sleep Hygiene

Dr. Caren Fortin, BHK, DC - Doctor of Chiropractic

Proper sleep hygiene is essential for keeping the spine aligned and reducing stress on muscles and joints. Sleep is when the body repairs itself, especially the spine and surrounding tissues that support posture during the day. Poor sleep habits can lead to stiffness, back or neck pain, and even long-term discomfort. Research shows that both the quality of sleep and the environment you sleep in play a major role in how well your body recovers overnight.

One important factor is your sleep environment, especially room temperature. Most experts recommend keeping your bedroom slightly cool, around 16–19°C (60–67°F), which helps your body fall asleep and stay asleep more easily. A cooler room prevents overheating, which can cause restless sleep and muscle tension. Along with temperature, having a consistent bedtime routine is key. Simple habits like dimming the lights, avoiding screens, and going to bed at the same time each night signal to your body that it’s time to rest. These routines support your natural sleep cycle, also known as the Circadian Rhythm, helping you fall asleep faster and wake up feeling more refreshed.

Choosing the right pillow and mattress is also critical for a good sleep. A good pillow should support the natural curve of your neck without pushing your head too far forward or letting it fall back. For example, side sleepers may need a thicker pillow to fill the space between the shoulder and head, while back sleepers benefit from a thinner, supportive pillow. Mattresses should be firm enough to support the body, but soft enough to relieve pressure points. Studies suggest that a medium-firm mattress often provides the best balance for most people, helping maintain proper alignment of the spine throughout the night. Time and use will degrade the quality of both your mattress and your pillow. Consider replacing if you feel like yours have seen better days.

Finally, sleeping position is important for a restful sleep. Sleeping on your back or side is most often recommended and most ideal, as these positions allow the spine to stay in a more neutral alignment. Sleeping on your back distributes weight evenly, while side sleeping can reduce pressure on the lower back, especially if a pillow is placed between the knees. By combining proper positioning with a supportive mattress, the right pillow, and a consistent routine, you can create sleep habits that support both comfort and long-term spinal health.