Sleep Better, Move Better: 10 Chiropractic-Backed Tips to Improve Sleep in Kanata
SLEEP IS HARD FOR A LOT OF PEOPLE. These are a few things you can try to make it better. DON’T TRY THEM ALL AT ONCE. Pick one and do it for a month and see if it helps. At our chiropractic and massage clinic in Kanata, sleep struggles are one of the most common concerns we hear from active adults and parents. Whether pain is waking you up, or your brain just won’t shut off, sleep is often a large piece in the recovery puzzle.
We wrote these tips because better sleep doesn’t have to be complicated. Below are ten simple, effective strategies we recommend to our clients every week. Remember, there are some more complex sleep issues that may require additional intervention - if you’re worried you might need a bit more help, we can help you arrange additional testing and next steps.
1. Keep Sleep and Wake Times Consistent
Even on weekends. A predictable routine helps your body know when to wind down and when to wake up. Ideally, we want high quality sleep 7 nights a week (not 4 and a half).
2. Get Natural Morning Light
Exposure to sunlight in the first 30–60 minutes of your day helps reset your circadian rhythm. This supports better melatonin release at night, leading to deeper, more restorative sleep. My toddler’s go-to routine is walking around the backyard at 5:45 and making as much noise as he can so the neighbours know he’s awake… but you could go on a walk for 20 minutes or something.
3. Avoid Screens Before Bed
Blue light delays melatonin, and late-night scrolling doesn’t exactly quiet your mind. Try replacing screens with reading, journaling, or light stretching. A lot of our massage and chiro patients do their foam rolling or stretching before bed and find it helps create a calming routine.
4. Cut Off Caffeine by Mid-Afternoon
If you’re still wired at night, that 2 PM coffee might be the culprit. Caffeine stays in your system longer than you think (caffeine has a half-life of 5-8 hours). Try setting a caffeine curfew and see if your sleep improves.
5. Stay Active—but Time It Right
Generally speaking, exercise helps you sleep better. There is a caveat to this: if you get all fired up for a big workout at 10pm and try to go to sleep at 10:45, you probably won’t have any luck. Many of our clients find they have better success by doing their vigorous exercise earlier in the day. Apologies to our shift workers and those with young children who may not have much choice in their schedule.
6. Make Your Bedroom a Recovery Zone
Keep it cool, dark, and quiet. Try white noise if you haven’t yet. If it’s pain that’s interfering with your sleep, we can help with that at our Kanata chiropractic and massage clinic.
7. Create a Bedtime Routine
This doesn’t need to be complicated, just consistent. Maybe it’s a shower, 5 minutes of breathwork, or a few mobility drills. Establish a simple routine and stick to it for a month and see if it helps. This is literally what we do for our toddler and baby, and they are good sleepers now, so maybe it will work for grown adults too.
8. Ease Up on the Evening Alcohol
Alcohol may help you fall asleep faster, but it can reduce sleep quality and increase nighttime wake-ups. This probably isn’t worth worrying about for the occasional glass of wine on the weekend, but if you’re noticing that consistent alcohol consumption is wrecking your sleep, it may be worth making a change.
9. Eat Smart Before Bed
Big meals right before lying down can disrupt digestion and sleep. At the same time, going to bed hungry (especially if you're active) may cause you to wake up. A light, protein-rich snack may help some people stay asleep longer.
10. Address Stress and Physical Tension
Chronic stress and tight muscles can keep your nervous system on edge. That’s where making a plan with your chiropractor and massage therapist in Kanata can help—by reducing physical tension, calming the system, and supporting deeper recovery.
Ready to Sleep (and Move) Better?
If you're in the Kanata area and struggling with sleep due to pain, stress, or recovery issues, we’re here to help. Our integrated chiropractic and massage care focuses on long-term solutions—so you can feel rested, strong, and back in control.
Book your visit today or reach out with questions—we’d love to support your sleep and your goals.
