Sleep Ergonomics


If you are experiencing unsatisfying, non-rejuvenating sleep it's time to look at your sleep ergonomics.

What is Sleep Ergonomics?

Sleep ergonomics refers to your sleep habits including the furniture and products you use.  Sleep issues arise from disrupting any of the five senses: taste, smell, touch, sight and sound. 

  1. Taste – Don’t go to bed hungry
    • 200 cal. Snack 90 mins before bed
    • High fiber and protein: fruit, oatmeal, peanut butter, cheese
  2. Smell – Stimulates alertness
    • Calming, soothing scents: lavender, chamomile, mint
    • Fresh air: open windows, air filter
  3. Touch – Clean and cozy
    • Natural and breathable: cotton, down, linen, silk
    • Well-fitting, high thread count products for moderate/cool comfort and longevity
  4. Sight – Darkness cues melatonin, the “sleep hormone”
    • 45 watt, non-halogen, natural light bulbs
    • Black-out curtains
  5. Sound – Eliminate disruptive noises
    • White noise machine
    • Effective, least jarring wake-up alarm

Why You Need Good Sleep Ergonomics

Poor sleep hygiene builds on itself and causes you to wake up more exhausted than the night before. Common symptoms of unrestful sleep include: inability to concentrate, irritability, depression and difficulty learning. Something as simple as uncomfortable sheets could be the culprit to something more complex like an ill-fitting mattress/pillow based on your body and weight.

Mattresses and Pillows

We’ve all heard of Goldilocks and the 3 Bears.  We want to find you the mattress that is juuuuust right.  You want a mattress with a firmness that allows you to keep a straight spine when you’re lying down. Misaligned joints = Pain!

Light-weight: Soft firmness because less support is needed. If it’s too firm you’ll discover uncomfortable pressure points, most likely in your hips and shoulders, where blood circulation is lost.

Average weight: Medium firmness.  A good test is to slide your hand under your low back.  If you can get it in without feeling too much movement it’s a good sign of proper firmness for you.

Heavier weight: Firm mattress because it gives the most support and curves to the body/joints better so you don’t feel like you’re sinking in and misaligning your joints.

Mattress Firmness

  A general rule for pillow firmness: keep your head elevated in a position that keeps your spine straight throughout. Tips For Quality Sleep (

Pillow Firmness

Road to Recovery 

Dr. Gailes will prescribe a treatment plan to realign your joints with chiropractic adjustments and help choose the best products specifically for you! 

Contact us below or call us at 203.983.5426.  We look forward to getting you on the road to recovery!


Indian Harbor Chiropractic
31 River Rd, Suite 100
Cos Cob, CT 06807
Phone: 203-983-5426
Fax: 203-622-8228

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