You’re exhausted, but you can’t fall asleep. Or you fall asleep easily but wake up multiple times throughout the night. Or you sleep through the night but wake up feeling like you barely rested at all. Maybe you can’t get comfortable—your neck hurts, your back aches, you can’t find a position that doesn’t create pain or discomfort somewhere.
You’ve tried everything. New pillows. Different mattresses. Melatonin. Magnesium. White noise machines. Sleep apps. You’ve optimized your bedroom temperature, eliminated screen time before bed, and established a consistent bedtime routine. Some of these things help a little, but you’re still not sleeping well.
What if the problem isn’t just about sleep hygiene or supplements? What if the quality of your sleep is connected to how your body—specifically your spine and nervous system—is functioning?
At The Wellness Tribe in Denver, Colorado, we work with many people who are struggling with sleep issues. Our founder, Dr. Maggie McInnes, (specializing in pediatric and perinatal chiropractic specifically) takes a holistic, vitalistic approach to chiropractic that recognizes the profound connection between spinal health, nervous system function, and sleep quality.
While chiropractic care isn’t a “cure” for insomnia, many people find that addressing spinal dysfunction and supporting nervous system balance significantly improves their ability to fall asleep, stay asleep, and wake up feeling rested.
The Sleep Crisis: You’re Not Alone
If you’re struggling with sleep, you’re far from alone. According to the CDC, one in three adults doesn’t get enough sleep on a regular basis. Insomnia affects millions of Americans, and chronic sleep deprivation has been linked to virtually every major health condition—obesity, diabetes, heart disease, depression, anxiety, weakened immune function, and even shortened lifespan.
Poor sleep doesn’t just make you tired. It affects:
- Your cognitive function—memory, focus, decision-making
- Your emotional regulation—mood, stress response, anxiety levels
- Your physical performance—strength, coordination, reaction time
- Your hormones—appetite regulation, metabolism, stress hormones
- Your immune system—ability to fight infection and illness
- Your pain perception—chronic pain is worse when you don’t sleep well
- Your overall quality of life
We spend roughly one-third of our lives sleeping (or trying to). The quality of that sleep profoundly affects the quality of the other two-thirds. If you’re not sleeping well, everything else suffers.
The Spine-Sleep Connection: Why Your Back Matters for Your Sleep
Most people don’t think about their spine when they’re struggling with sleep. But your spinal health and nervous system function play a significant role in your ability to sleep well.
Physical Discomfort and Pain
This is the most obvious connection. If your back hurts, your neck is stiff, or you have pain anywhere in your body, it’s hard to get comfortable and stay asleep. You might:
- Struggle to find a comfortable sleeping position
- Wake up when you roll over or change positions
- Wake up with pain or stiffness
- Lie awake because you’re uncomfortable
- Sleep lightly because your body can’t fully relax
Common sources of sleep-disrupting pain include:
Lower back pain. When your pelvis is misaligned or your lower back isn’t moving well, lying down can create discomfort. You might struggle to find a position that doesn’t put pressure on sensitive areas.
Neck pain and stiffness. If your neck is restricted or your cervical spine is misaligned, every pillow feels wrong. You wake up with a stiff neck or headaches.
Hip pain. Side sleeping can be excruciating if your hips aren’t aligned properly or if you have SI joint dysfunction.
Mid-back and rib pain. Restrictions in your thoracic spine or misaligned ribs can make deep breathing uncomfortable, which affects your ability to relax and fall asleep.
Shoulder pain. Frozen shoulder, rotator cuff issues, or thoracic spine restrictions can make it painful to lie on your side or raise your arm overhead.
Chiropractic care addresses these sources of pain by restoring proper alignment, improving joint mobility, releasing muscle tension, and supporting your body’s natural healing processes. When your body isn’t in pain, sleep comes more easily.
Nervous System Dysregulation
Here’s where the connection gets deeper and more interesting. Your sleep isn’t just about physical comfort—it’s fundamentally controlled by your nervous system. And your nervous system’s ability to regulate sleep is intimately connected to spinal health.
The Autonomic Nervous System and Sleep
Your autonomic nervous system has two branches:
Sympathetic nervous system—”fight or flight.” This is your stress response system. When it’s activated, your heart rate increases, your breathing quickens, your muscles tense, stress hormones flood your system, and your body is alert and ready for action. You’re not designed to sleep in this state.
Parasympathetic nervous system—”rest and digest.” This is your relaxation and recovery system. When it’s activated, your heart rate slows, your breathing deepens, your muscles relax, stress hormones decrease, and your body shifts into repair and recovery mode. This is the state you need to be in to fall asleep and sleep deeply.
The problem: many people are stuck in chronic sympathetic dominance. Their nervous system is stuck in “fight or flight” mode, even when there’s no real threat. Chronic stress, poor posture, sedentary lifestyle, inflammation, pain, and yes—spinal dysfunction—all keep your nervous system in this heightened state.
When your sympathetic nervous system is overactive, you can’t fall asleep easily. Your mind races, your body feels wired, you startle at small noises, and even when you do fall asleep, you sleep lightly and wake frequently.
How Spinal Dysfunction Affects Your Nervous System
Your spine houses and protects your spinal cord—the major communication pathway between your brain and your body. When vertebrae are misaligned or not moving properly (subluxations), it can create interference in nervous system function.
This interference can keep your nervous system in a state of heightened alert—stuck in sympathetic dominance. Your body perceives the dysfunction as a threat, and your nervous system responds accordingly.
Chiropractic adjustments help restore proper spinal alignment and motion, which can reduce nervous system interference and help shift your body out of “fight or flight” and into “rest and digest” mode—the state where sleep happens naturally.
Research published in the Journal of Manipulative and Physiological Therapeutics found that chiropractic adjustments affect autonomic nervous system function, promoting parasympathetic activity and reducing sympathetic dominance.
Stress, Tension, and the Sleep Cycle
Physical stress and emotional stress aren’t separate—they’re intimately connected, and both manifest in your body.
When you’re stressed (whether from work deadlines, relationship issues, financial worries, or just the demands of daily life), your body responds physically:
- Your shoulders hunch forward
- Your jaw clenches
- Your neck and upper back muscles tighten
- Your breathing becomes shallow
- Your posture shifts
Over time, this chronic muscle tension and postural stress create restrictions and misalignments in your spine. These physical patterns then reinforce the stress response, creating a feedback loop.
You’re stressed, so your body tenses. Your body is tense, so your nervous system stays in stress mode. Your nervous system is in stress mode, so you can’t relax. You can’t relax, so you can’t sleep well. You don’t sleep well, so you’re more stressed. And the cycle continues.
Chiropractic care can help break this cycle by:
- Releasing chronic muscle tension
- Restoring proper spinal alignment
- Improving your body’s ability to move and breathe
- Supporting nervous system balance
- Helping your body shift out of chronic stress response
Many people report feeling calmer, more relaxed, and less “wound up” after chiropractic adjustments. This isn’t just about pain relief—it’s about shifting your nervous system into a more balanced state where sleep can happen naturally.
Common Sleep Issues and How Chiropractic Can Help
Let’s look at specific sleep challenges and how chiropractic care might address them.
Difficulty Falling Asleep (Sleep Onset Insomnia)
If you lie in bed for 30 minutes, an hour, or longer, unable to fall asleep despite being tired, it’s often a sign that your nervous system can’t shift into sleep mode.
How chiropractic can help:
- Adjustments that promote parasympathetic nervous system activity
- Releasing tension in your neck and upper back, which affects your stress response
- Addressing physical discomfort that might be keeping you alert
- Supporting overall nervous system balance and regulation
Many people find that they fall asleep more easily and quickly after starting regular chiropractic care.
Waking Up During the Night (Sleep Maintenance Insomnia)
If you fall asleep fine but wake up multiple times during the night—whether from pain, discomfort, or no apparent reason—it disrupts your sleep cycles and prevents you from getting the deep, restorative sleep you need.
How chiropractic can help:
- Reducing pain and physical discomfort that wake you up
- Improving your ability to move and change positions comfortably during sleep
- Supporting deeper, more continuous sleep by balancing your nervous system
- Addressing underlying dysfunction that might be creating subtle discomfort
Waking Up Unrested
If you sleep through the night but wake up feeling like you barely rested—tired, groggy, unrefreshed—it suggests you’re not getting enough deep sleep or REM sleep. You might be sleeping lightly all night, never dropping into the restorative stages of sleep your body needs.
How chiropractic can help:
- Supporting nervous system function so your body can cycle through sleep stages properly
- Reducing pain and discomfort that might prevent deep sleep
- Helping your body relax more fully so you can achieve deeper sleep stages
Sleep Apnea and Breathing Issues
While chiropractic care isn’t a treatment for sleep apnea (which should be evaluated and managed by a sleep specialist), there are connections between spinal health and breathing function.
Restrictions in your neck and upper back can affect:
- Your airway position and function
- Your ability to breathe deeply and fully
- Diaphragm function and rib cage mobility
Some research suggests that chiropractic care, particularly adjustments to the cervical spine and upper thoracic region, may help improve breathing patterns and potentially reduce some symptoms in people with mild sleep apnea.
If you have or suspect sleep apnea, we’ll work collaboratively with your medical provider to ensure you’re getting comprehensive care.
Restless Legs Syndrome
Restless legs syndrome (RLS)—that irresistible urge to move your legs, especially at night—can significantly disrupt sleep. While the exact cause isn’t fully understood, nervous system dysfunction and spinal issues may play a role in some cases.
Some people with RLS find relief through chiropractic care, particularly adjustments to the lumbar spine and pelvis, which affect the nerves that serve the legs.
Teeth Grinding (Bruxism)
Many people grind their teeth at night without even knowing it. Bruxism is often related to stress and nervous system dysregulation, but it can also be connected to jaw tension, neck dysfunction, and upper cervical misalignments.
Chiropractic care that addresses the upper cervical spine, jaw mechanics, and overall nervous system balance may help reduce teeth grinding and its associated problems—jaw pain, headaches, tooth damage, and disrupted sleep.
Beyond Adjustments: A Holistic Approach to Better Sleep
At The Wellness Tribe, we recognize that sleep is influenced by many factors, not just spinal alignment. While chiropractic care can be a powerful tool for improving sleep, it works best as part of a comprehensive approach.
Sleep Hygiene and Environment
We provide guidance on optimizing your sleep environment and habits:
Bedroom environment:
- Keep your room cool (65-68°F is ideal for most people)
- Make it as dark as possible (blackout curtains, eliminate light sources)
- Minimize noise or use white noise if needed
- Ensure your mattress and pillows support your spine properly
Sleep routine:
- Establish a consistent sleep schedule (same bedtime and wake time)
- Create a relaxing bedtime routine (reading, gentle stretching, meditation)
- Limit screen time at least an hour before bed
- Avoid caffeine after noon and alcohol close to bedtime
Stress Management
Since stress is one of the primary sleep disruptors, we help you develop strategies for managing stress:
- Breathing exercises and relaxation techniques
- Regular physical activity (but not too close to bedtime)
- Mindfulness or meditation practices
- Time management and boundary-setting
- Addressing sources of chronic stress in your life
Movement and Exercise
Regular physical activity improves sleep quality, but timing matters. We help you understand:
- How to incorporate regular movement into your day
- Why exercising too close to bedtime can interfere with sleep
- Gentle evening stretches that promote relaxation
- How your activity level affects your sleep
Nutrition and Supplements
What you eat and when you eat it affects your sleep:
Foods that support sleep:
- Magnesium-rich foods (leafy greens, nuts, seeds)
- Tryptophan-containing foods (turkey, eggs, cheese)
- Complex carbohydrates in the evening
- Adequate protein throughout the day
Foods and substances to limit:
- Caffeine (especially afternoon and evening)
- Alcohol (disrupts sleep architecture)
- Large meals close to bedtime
- High-sugar foods that create blood sugar swings
We may also discuss supplements that support sleep, such as magnesium, melatonin, or herbal remedies, though we always recommend working with your healthcare provider before starting new supplements.
Addressing Underlying Health Issues
Poor sleep can be a symptom of underlying health conditions:
- Sleep apnea
- Restless legs syndrome
- Chronic pain conditions
- Hormonal imbalances
- Anxiety or depression
- Digestive issues
If we suspect an underlying condition is contributing to your sleep problems, we’ll refer you to appropriate specialists and work collaboratively to support your overall health.
What to Expect: Chiropractic Care for Sleep at The Wellness Tribe
If you come to The Wellness Tribe with sleep concerns, here’s what you can expect:
Comprehensive Assessment
We’ll start by understanding your sleep challenges in detail:
- What does your typical night look like?
- How long have you been struggling with sleep?
- What have you already tried?
- Are there other symptoms accompanying your sleep issues?
- What’s your stress level and lifestyle like?
We’ll also assess:
- Your spinal alignment and mobility
- Areas of pain, tension, or restriction
- Your posture and movement patterns
- Your nervous system function
- Factors in your lifestyle that might be affecting sleep
Personalized Care Plan
Based on our assessment, we’ll create a care plan that might include:
Chiropractic adjustments focused on areas that are affecting your nervous system function, pain levels, and overall body stress.
Soft tissue work to release chronic muscle tension, particularly in your neck, shoulders, and upper back—areas that strongly affect your stress response.
Specific exercises and stretches to reduce tension, improve mobility, and promote relaxation before bed.
Lifestyle guidance on sleep hygiene, stress management, nutrition, and other factors affecting your sleep.
Referrals if needed to sleep specialists, mental health providers, or other practitioners if we identify issues outside our scope of practice.
Tracking Progress
Sleep improvements often happen gradually. We’ll work with you to track changes:
- Are you falling asleep more easily?
- Are you waking up less frequently?
- Do you feel more rested when you wake up?
- Is your pain or discomfort decreasing?
- Do you feel less stressed and more relaxed overall?
Some people notice improvements within a few sessions. For others, especially if sleep issues have been chronic, it may take several weeks of consistent care to see significant changes.
Real Stories: How Chiropractic Care Improved Sleep
“I hadn’t slept well in years. I’d wake up 3-4 times every night, and I could never figure out why. I was exhausted all the time. After starting care at The Wellness Tribe, I noticed that I was waking up less often. After a few months, I was sleeping through the night most nights. The difference in my energy level and mood has been incredible. I didn’t realize how much my sleep was affecting everything else.” — Jennifer, Denver
“My neck pain was keeping me awake. Every pillow felt wrong, and I’d wake up with headaches. After just a few adjustments, my neck felt better and I could actually get comfortable at night. I’m sleeping better than I have in years, and my headaches are gone.” — David, Littleton
“I’ve always been a light sleeper and had trouble falling asleep. I’d lie in bed with my mind racing, unable to relax. I started seeing Dr. Maggie for back pain, but I noticed something unexpected—I was falling asleep more easily. I felt calmer and less ‘wired’ at night. My back pain improved, but the sleep improvement was almost more valuable. I finally feel like I can rest.” — Rachel, Highlands Ranch
“I work a high-stress job and my sleep was suffering. I’d wake up at 3 AM with my mind racing and couldn’t get back to sleep. Along with the chiropractic adjustments, the stress management strategies and breathing exercises I learned have made a huge difference. I’m sleeping more consistently and handling stress better during the day.” — Michael, Denver
The Research: What Science Says About Chiropractic and Sleep
While research specifically on chiropractic care and sleep is still emerging, existing studies are promising:
Autonomic nervous system effects. Research in the Journal of Manipulative and Physiological Therapeutics shows that spinal manipulation affects autonomic nervous system function, promoting parasympathetic (rest and digest) activity—the state needed for sleep.
Pain reduction. Numerous studies show chiropractic care is effective for reducing various types of pain. Since pain is a major sleep disruptor, reducing pain naturally improves sleep. A systematic review found chiropractic care effective for managing musculoskeletal pain, which often interferes with sleep.
Stress and cortisol levels. Research suggests chiropractic care may help reduce stress and cortisol levels. A study in the Journal of Alternative and Complementary Medicine found reductions in cortisol after chiropractic adjustments.
Quality of life improvements. Studies consistently show that people receiving chiropractic care report improvements in quality of life measures, which often include sleep quality. Research in BMC Health Services Research found that chiropractic patients reported improvements in sleep as well as other quality of life indicators.
Infant sleep and colic. Interestingly, some of the strongest evidence for chiropractic care and sleep comes from studies on infants. Research on colicky babies receiving chiropractic care has found improvements in crying and sleep. A study in the Journal of Manipulative and Physiological Therapeutics found that infants with colic who received chiropractic care showed significant reductions in crying time and improvements in sleep.
While more research is needed, existing evidence supports what many practitioners and patients have observed—that addressing spinal health and nervous system function can have positive effects on sleep quality.
Sleep Positions and Spinal Health
Since we spend so much time sleeping, your sleep position matters for your spinal health—and your spinal health affects how comfortable you are in different positions.
Best Sleep Positions for Spinal Health
Back sleeping is generally considered the best position for spinal alignment, especially if you:
- Use a supportive pillow that maintains your neck’s natural curve
- Place a pillow under your knees to support your lower back
- Ensure your mattress provides adequate support
Side sleeping is the most common position and can be good for your spine if you:
- Use a pillow that keeps your neck aligned with your spine
- Place a pillow between your knees to keep your hips aligned
- Avoid curling into a tight fetal position
Stomach sleeping is generally the hardest on your spine because it:
- Forces your neck to turn to one side for extended periods
- Can create excessive arch in your lower back
- Makes it difficult to maintain neutral spinal alignment
If you’re a stomach sleeper and can’t change, try placing a thin pillow under your pelvis and using a very flat pillow (or no pillow) for your head.
When Pain Dictates Position
Sometimes pain or discomfort forces you into specific sleeping positions. If you can only sleep comfortably in one position, it’s worth getting evaluated—this often indicates underlying dysfunction that can be addressed.
Chiropractic care can help improve your ability to sleep comfortably in various positions by addressing restrictions and misalignments that create discomfort.
Creating Your Personal Sleep Support Plan
Improving your sleep typically requires a multi-faceted approach. Here’s how to create a comprehensive sleep support plan:
1. Address Physical Factors
- Schedule regular chiropractic care to optimize spinal health and nervous system function
- Ensure your mattress and pillows properly support your spine
- Address any pain or physical discomfort
2. Optimize Your Sleep Environment
- Dark, cool, quiet bedroom
- Comfortable bedding
- Minimal electronic devices
- Consider white noise or other sound management
3. Establish Healthy Sleep Habits
- Consistent sleep schedule (even on weekends)
- Relaxing bedtime routine
- No screens 1 hour before bed
- Limited caffeine and alcohol
- Regular exercise (but not too close to bedtime)
4. Manage Stress
- Regular movement and exercise
- Breathing exercises or meditation
- Time for relaxation and activities you enjoy
- Address sources of chronic stress
- Consider therapy or counseling if needed
5. Support Your Body Nutritionally
- Magnesium-rich foods
- Adequate protein throughout the day
- Balanced blood sugar
- Proper hydration (but not too close to bedtime)
- Consider appropriate supplements
6. Track and Adjust
- Keep a sleep journal to identify patterns
- Notice what helps and what doesn’t
- Be patient—sleep improvements often take time
- Adjust your approach based on what you learn
The Long-Term Benefits of Better Sleep
When you finally start sleeping well, the benefits extend far beyond just feeling less tired:
Physical health improvements:
- Reduced inflammation
- Better immune function
- Improved metabolism and weight management
- Lower risk of chronic diseases
- Better pain management
- Enhanced athletic performance and recovery
Mental and emotional benefits:
- Improved mood and emotional regulation
- Reduced anxiety and depression symptoms
- Better stress management
- Enhanced cognitive function—memory, focus, creativity
- Improved decision-making ability
Quality of life:
- More energy for activities you enjoy
- Better relationships (when you’re well-rested, you’re more patient and present)
- Increased productivity
- Greater sense of well-being
- Enhanced ability to handle life’s challenges
Sleep isn’t a luxury—it’s a fundamental pillar of health. Investing in your sleep is investing in your overall well-being.
About The Wellness Tribe | Denver Chiropractor for the Whole Family
The Wellness Tribe is a Denver-based chiropractic practice founded by Dr. Maggie McInnes, a vitalistic family, prenatal, and pediatric chiropractor. Located on South Pearl Street in the heart of Denver, Colorado, The Wellness Tribe offers holistic, gentle chiropractic care for the whole family.
We specialize in prenatal chiropractic care (including the Webster Technique), pediatric chiropractic, family wellness, and performance-based care. Our approach is rooted in the belief that your body has an innate intelligence and ability to heal when it’s functioning optimally. We’re passionate about empowering individuals and families to live life fully, healthfully, and wholeheartedly.
At The Wellness Tribe, we create a warm, welcoming space where you feel heard, supported, and cared for. We take the time to understand your unique needs and goals, and we partner with you to create a personalized care plan that supports your health and wellness journey.
Whether you’re struggling with sleep, seeking care during pregnancy, looking for support for your child, or wanting to optimize your performance and well-being, we’re here to support you.
Ready to learn more? Click here to schedule your first visit. We’re located on South Pearl Street in Denver and serve families throughout the Denver metro area.
Sleep Well, Live Well
You deserve to sleep well. You deserve to wake up feeling rested, energized, and ready for your day. If you’ve been struggling with sleep, you don’t have to accept it as your new normal.
Chiropractic care offers a natural, non-pharmaceutical approach to supporting better sleep by addressing spinal health, nervous system function, and the physical factors that interfere wit rest.
Combined with healthy sleep habits, stress management, and a holistic approach to wellness, chiropractic care can help you finally get the restorative sleep your body needs.
As a local Denver chiropractor specializing in perinatal and pediatric whole family support, I welcome you to The Wellness Tribe where we care for all with extra training and love for pediatric chiropractic care, adjusting prenatal women, and working with those in full-on motherhood.
Schedule an appointment today to learn how we can support your journey to better sleep.
