By Ashley Curnow, RDN, Functional Medicine Registered Dietitian
At Carr Chiropractic, we believe true wellness starts with understanding the foundations that support every aspect of your health. That’s the heart of our new Pillars of Wellness series — a closer look at the key areas that influence how you feel, function, and thrive each day.
These pillars include sleep, stress management, relationships, movement, nutrition, and purpose — all deeply interconnected pieces of your overall well-being. When one pillar weakens, the entire structure begins to wobble. When they’re strong, your health stands firm.
Pillar 1: Sleep — The Foundation of Renewal
Sleep isn’t just a time for rest — it’s when your body heals, hormones balance, and your brain resets for the next day. Yet for so many people, quality sleep feels out of reach.
Why We Struggle to Sleep
There are countless reasons you might find yourself staring at the ceiling at 2 a.m. or waking up multiple times during the night. Some of the most common causes include:
Stress and anxiety — racing thoughts or elevated cortisol can keep your body in a “fight or flight” mode.
Blood sugar fluctuations — dips during the night can trigger wakefulness.
Hormone imbalances — particularly around menopause or thyroid dysfunction.
Poor sleep hygiene — late-night screen time, caffeine, or irregular routines can disrupt your circadian rhythm.
Environmental factors — noise, temperature, or light exposure can all play a role.
Why Sleep Matters
Sleep deprivation doesn’t just make you tired — it impacts nearly every system in your body.
- It increases pain perception and inflammation.
- It raises stress hormones and contributes to cravings for sugar and carbs.
- It impairs immune function, making it harder to fight off illness.
- It even affects mood and mental health, with links to anxiety and depression.
When we sleep well, we support every other pillar of wellness — from emotional stability and focus to energy, metabolism, and recovery.
How to Improve Sleep Naturally
Getting better sleep starts with intention and consistency. Here are some of my favorite evidence-based approaches:
- Create a calming bedtime routine. Try reading, journaling, or gentle stretching instead of scrolling.
- Set a consistent sleep schedule. Go to bed and wake up at the same time every day, even on weekends.
- Optimize your environment. Keep your room cool, dark, and quiet.
- Address nutrient or hormone imbalances. Functional testing can reveal deeper issues affecting your sleep quality.
- Consider supplements such as magnesium, melatonin, or herbal blends — when used appropriately and under guidance.
- Explore mind-body practices like meditation, breathwork, or gratitude journaling before bed.
Getting good sleep doesn’t just help you feel rested — it’s one of the most powerful ways to improve your physical, emotional, and mental health.
If you’re ready to learn more, watch our first Pillars of Wellness episode on YouTube, where I share the science behind better sleep and actionable steps to help you reclaim your nights.