Why Sleep Matters – And What To Do If Yours Isn’t Great
We all know sleep is important, but many of us don’t realise just how important. It’s not just about getting enough hours in bed. The quality of your sleep plays a vital role in your energy, immune system, healing capacity, and even your mood and memory.
Why is sleep essential for health and healing?
During sleep, your body shifts into what’s called the parasympathetic state, often referred to as “rest and digest” mode. This is when your body gets to work on healing, repairing, and restoring itself. It’s the opposite of the “fight or flight” stress response most of us are stuck in throughout the day.
In this calm parasympathetic state tissues repair, muscles recover, the brain processes and stores memories, and inflammation reduces.
Simply put, deep, quality sleep is one of the most powerful tools your body has to maintain long-term health and resilience. So when sleep isn’t going well, it’s worth paying attention.
Signs your sleep might not be serving you
Not sure if your sleep is actually restorative? Here are some common signs that things might be off:
Waking up feeling unrefreshed, even after a full night's sleep
Taking more than 20 minutes to fall asleep regularly
Waking frequently throughout the night, even just to shift positions
Waking in the night and not being able to fall back asleep easily
Daytime fatigue, mood swings, or brain fog
Reliance on caffeine to feel normal in the morning
What might be causing sleep disruption?
Sleep challenges can have many contributors. Some common culprits include:
Aches and pains (muscle, joint, or spine-related issues)
An unsupportive mattress or pillow not suited to your body
Stress and anxiety
Hormonal changes, such as peri-menopause or low testosterone
Poor sleep environment – light, noise, or temperature disruptions
Irregular sleep schedule
Excess screen time before bed (blue light delays melatonin release)
Alcohol or caffeine intake, especially in the afternoon or evening
Sleep disorders, like sleep apnoea
If any of these ring a bell, it might be time to make some changes.
How can you improve your sleep (and feel better)?
The good news? There are simple, practical ways to get better rest. Here’s where to start:
1. Set the Right Bedtime
Adults need between 7 to 9 hours of sleep per night. Teenagers need 8 to 10 hours, and school-aged children between 9 and 11 hours. Try to work backwards from your wake-up time to find your ideal bedtime.
2. Create a Consistent Routine
Going to bed and waking up at the same time each day helps regulate your body clock. A predictable routine trains your brain to expect sleep at a certain time.
3. Optimise Your Sleep Environment
Keep your room cool: Aim for a room temperature around 18–20°C. Your body needs to drop its temperate to hit sleep mode.
Keep it dark: Use blackout curtains or a sleep mask, this helps to activate the melatonin hormone in your brain that triggers sleepiness.
Keep it quiet: Use earplugs or white noise if needed, especially for night shift workers.
Keep it comfy: Invest in a supportive mattress and pillow suited to your sleep position
4. Wind Down Before Bed
Avoid screens for at least 30–60 minutes before bed
Try gentle stretches, reading, or a warm shower to relax
Avoid stimulants like caffeine, heavy meals, or alcohol before bed
5. Support Your Body
If pain or discomfort is keeping you up, consider a check-in with your health professional. Chiropractic care, massage, or ergonomic advice for your bed setup may make a significant difference.
Still Struggling with Sleep?
If your sleep issues persist, it’s worth chatting to your chiropractor, GP, or sleep specialist. Often, small tweaks in your routine or addressing underlying body tension can help restore your ability to sleep deeply – and feel your best again.