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In this episode of the Northstar Integrated Health & Physical Medicine Center podcast, Dr. Paul Rieselman tackles one of the most common complaints he hears from patients: poor sleep. Whether you struggle to fall asleep, wake up throughout the night, or simply never feel refreshed in the morning, this episode was made for you.
Dr. Paul breaks down the concept of sleep hygiene and shares actionable strategies you can start using tonight to dramatically improve your sleep quality. From evening routines to environmental tweaks, these tips are practical, evidence-informed, and easy to implement.
If you are ready to stop dragging yourself through the day and finally get the restorative sleep your body needs, tune in and take notes. Better sleep starts here.
Hey there, and welcome back. I’m Doctor Paul, and you’re listening to the Northstar Integrated Health and Physical Medicine Center podcast, coming to you from right here in Lisle, Illinois. Today we’re talking about something that affects just about every single one of my patients… sleep. Specifically, how to get more of it, and how to make the quality of it so much better. So if you’re someone who wakes up tired, tosses and turns at night, or just never feels truly rested… this one’s for you.
Now, here’s the thing. Sleep is not a luxury. It is absolutely essential medicine for your body. When you sleep, your brain clears out waste products, your muscles repair themselves, your spine decompresses, and your nervous system resets. I tell my patients all the time… you could be doing everything else right, eating well, exercising, getting adjusted, but if your sleep is suffering, your body just cannot heal the way it needs to.
So let me break this down for you. One of the biggest things I see affecting sleep quality is what I call sleep environment chaos. And what I mean by that is, people are trying to fall asleep in rooms that are too warm, too bright, or filled with screens. Your body is wired to associate darkness and cool temperatures with sleep. The ideal bedroom temperature for most people is somewhere in the mid to upper sixties, in terms of degrees Fahrenheit. And when light, especially the blue light from your phone or tablet, hits your eyes at night, your brain actually thinks it’s daytime. It stops producing melatonin, which is your natural sleep hormone. So one of the simplest things you can do starting tonight… put the phone down at least thirty minutes before bed. Dim the lights. Cool the room down a little.
Here’s what else I hear a lot in my office. People tell me their mind just won’t shut off at night. They’re running through their to-do list, replaying conversations, worrying about tomorrow. That’s your nervous system staying in what we call a fight-or-flight state. And that is the opposite of where you need to be to fall asleep. One thing that genuinely helps is creating a consistent wind-down routine. Same time every night. Maybe that’s a warm shower, some light stretching, a few minutes of slow breathing. You’re essentially training your brain to recognize those cues and start shifting into rest mode.
Now here’s the chiropractic angle, because you knew I was going to get here. How you position your body during sleep matters enormously for your spine and your nervous system. Sleeping on your stomach is one of the hardest positions on your neck and lower back. If you’re a stomach sleeper, I’d really encourage you to try transitioning to your side or your back over time. And if you sleep on your side, make sure you have a pillow between your knees to keep your hips aligned. It sounds like a small thing, but it takes a tremendous amount of stress off your lower back through the night.
So what can you start doing today? Set a consistent bedtime and wake time, even on weekends. Keep your bedroom cool and dark. Ditch the screens thirty minutes before bed. Try some slow breathing or light stretching as part of your routine. And check your sleep position.
And if you’re waking up stiff and sore, or if you’re dealing with neck pain or back pain that’s disrupting your sleep, please come in and see us. A lot of times, what feels like a sleep problem is actually a structural issue we can help address directly. Getting adjusted can reduce tension in the nervous system, and many of my patients tell me their sleep improves significantly after starting care.
Thank you so much for spending a few minutes with me today. I really do appreciate it. If you have questions or you’d like to schedule a visit, reach out to us at Northstar Integrated Health and Physical Medicine Center right here in Lisle. We’d love to help you get the rest you deserve. Until next time, take care of yourself, and get some good sleep tonight.
