Better Sleep for Growing Bodies and Busy Minds

Sleep doesn’t always come easily, especially for kids. Whether they’re overstimulated from the day or struggling with body tension, poor sleep can affect everything from growth to mood. That’s why at Chiropractic First, we focus on practical ways to help families get the rest they need.

Why Sleep and the Nervous System Go Hand in Hand

When your child’s nervous system is under pressure, it can be hard for their brain and body to slow down. A calm, balanced nervous system is the key to winding down at night. Chiropractic adjustments aim to help restore healthy movement in the spine, supporting nervous system function and helping the body switch gears into rest mode.

“It’s not about forcing sleep,” says Dr Tamzin, “it’s about helping the body remember how to relax.”

Bedtime Routines That Really Work

Getting quality rest isn’t just about shutting off the lights. Small daily habits can make a big difference, especially for kids with busy brains. One of Dr Ihaia’s favourite tips? Voice memo journalling. Instead of tossing and turning with racing thoughts, try recording them out loud—then delete. It helps clear mental clutter and signals that the day is done.

Need physical strategies too? Try these pre-bed stretches:

• Neck Rolls – Loosen up and quiet the mind
• Seated Twists – Gentle support for digestion
• Cat-Cow – Pair breath with motion
• Supine Twists – Great for easing hips and low back
• Neck Decompression – Reset posture after a long day

Hold each for 20-30 seconds. And don’t forget to breathe slowly; your nervous system listens.

The Right Pillow Makes a Difference

Pillow height matters more than most people realise. Side sleepers need higher support than back sleepers, while stomach sleepers benefit from a low or no pillow at all. Poor alignment may place unnecessary stress on the neck and spine, making it harder to fall and stay asleep.

Support Rest With Chiropractic Care

If your child has trouble settling or staying asleep, chiropractic care could be a supportive tool. By helping the spine move freely and the nervous system function more smoothly, we may help set the stage for deeper rest and brighter mornings.