Insomnia and Sleep Problems

Insomnia and sleep problems often have a physical cause, and pain is one of the most common. You can't find a comfortable position, so you toss and turn. Or you fall asleep fine and wake up at 3 a.m. because your back or shoulder is aching. Then you drag through the next day, and the pain feels worse because you're tired. At Hanson Chiropractic Center, we help ease the aches and stiffness that keep so many people up at night, so getting comfortable and staying asleep gets easier.

When pain is what's keeping you up

Here are a few signs pain is part of the problem. You can't lie on one side because your shoulder or hip hurts. You wake up stiff and sore, then feel better after you've been moving for an hour. You have to get up in the night to stretch your back. Or your neck is stiff every single morning.

Pain and poor sleep feed each other. Pain makes it hard to sleep, and a bad night makes pain feel sharper the next day. Breaking that loop often starts with getting the aches under control.

How we help with insomnia and sleep problems caused by pain

We start by asking what hurts, when it wakes you, and how you sleep. Side, back, or stomach? One pillow or three? Then we check the areas that bother you at night, usually the back, neck, shoulders, or hips.

From there, we use gentle adjustments to help stiff joints move more freely, and our massage therapist works on the tight muscles that make it hard to settle. We'll also look at your sleep position and pillow setup with you and suggest changes that take pressure off the sore spots.

We also carry nutritional supplements. Ask us at your visit whether one fits your situation, and check with your doctor first if you take other medications.

Setting up your bed for a better night

Your pillow should keep your head level with your spine. Side sleepers usually need a thicker pillow than back sleepers. If you sleep on your side, put a pillow between your knees to keep your hips and lower back in line. If you sleep on your back, a pillow under your knees takes strain off your lower back. Try to avoid sleeping on your stomach, which twists your neck for hours.

A few minutes of gentle stretching before bed can help, too, along with a warm shower to loosen tight muscles. Keep the bedroom cool and dark, and put the phone down a little while before you turn out the light.

When insomnia and sleep problems need your doctor

Pain isn't the only physical reason people lose sleep. Sleep apnea, restless legs, acid reflux, and hormone changes can all keep you up, and those need your doctor. If you snore loudly, wake up gasping or choking, or someone has noticed you stop breathing in your sleep, tell your doctor soon. The same goes for trouble sleeping that lasts more than a few weeks and has nothing to do with pain. The National Heart, Lung, and Blood Institute has a good overview of insomnia and how it's treated.

Please don't stop or change any sleep medication without talking to the doctor who prescribed it.

Questions about insomnia and sleep problems

Can a chiropractor help with insomnia?

Often, when pain is part of the problem. We help with the aches and stiffness that keep a lot of people awake, like a sore back, a stiff neck, or a shoulder you can't lie on. When those ease up, getting comfortable at night is a lot easier. If your sleep trouble has other causes, your doctor is the right place to start. Results vary from person to person.

What's the best sleeping position for back pain?

On your side with a pillow between your knees, or on your back with a pillow under your knees. Both keep your lower back in a relaxed position. Stomach sleeping is usually the hardest on your back and neck.

How do I know if I need a new pillow?

If you wake up with a stiff neck most mornings, or you keep folding and bunching your pillow to get comfortable, it's probably time. Your pillow should keep your head level with your spine, not tipped up or down.

Is my mattress causing my back pain?

It might be. If your mattress sags in the middle, or you wake up sore and feel better after you've been up for a while, your mattress could be part of the problem. Firmer isn't always better. It should support you without pressure points.

Why do I wake up at the same time every night with pain?

Lying still for hours lets stiff joints and tight muscles settle in, and a position that felt fine at bedtime can start to hurt by 3 a.m. Getting the area moving better during the day often helps the nights, too.

This page is general information and doesn't replace advice from your doctor. Results vary from person to person. If your back keeps you up, see our page on lower back pain and sciatica. For a stiff neck in the morning, read about neck pain and stiffness. You can also see everything else we help with on our Conditions We Help With page.