sleep quality, lack of sleep, sleep and pain

Not Enough Sleep Hurts!

Sleep has more impact on pain than we might know

We're all tired these days. We're all stressed. There's never enough time to get everything done. Certainly if you still have active kids in your home. As a result not enough coffee ever seems to keep us alert during the day but we can't seem to get a full night of quality sleep. 

What a hamster wheel so many people are trapped on. 

We have all heard our whole lives that sleep is important. More recent research has made it clear that a lack of sleep can make chronic pain worse. We know it's important to get enough sleep. But, how many of us really get enough? And how much sleep is actually enough sleep?

The National Sleep Foundation states that

  • Adults 18-65 should be sleeping 7-9 hours a night.  
  • Under 18 needs 8-10 hours of sleep a night
  • Over 65 needs about 6-8 hours per night

Now for the worrisome statistic; Americans, on average, get less than recommended and 40% get less than 6 hours per night. Wow!

More recent research is clear. Fewer than six hours of sleep per night results in:

  • Increased mortality 
  • Increased risk of diabetes 
  • Increased rate of heart disease 
  • Increased risk of depression 
  • Increased risk of cancer

Not just that but they've also shown lack of sleep increases and deepens the symptoms of chronic pain. Chronic pain by itself is associated with depression and anxiety. 

According to our friends at Winchester Spine and Sport, good sleep hygiene includes the following:

  • You’re going to want to get your bedroom as dark as possible.  That means no visible LEDs (not even the light from your TV, cell phone, or cable box.)  You want a clock that’s specifically designed for sleep as well as black-out shades or blinds so light doesn’t seep through.  A sleep mask can help if all of that seems like too much.
  • Core body temperature is important for good sleep, so not using too many blankets and keeping your bedroom between 66-68 degrees will put you in the best environment for deep sleep.  
  • Don’t hang out in your bedroom.  It’s a common saying in sleep science that your bedroom should only be used for the 2 S’s, Sleep and s..  well you can figure that one out.
  • The room should stay as quiet as possible.  Even some ambient noise can keep you from your deepest sleep.

Here at Creek Stone Integrated Medical, we pay close attention to testosterone levels and can help our patients balance them out which can have a huge impact on the quality of sleep and energy throughout the day. Hormone pellets can absolutely help your sleep schedule. 

Visits to our chiropractor can also help with pain, discomfort, functionality, and movement, as well as stress and tension. Chiropractic visits can absolutely help with sleep quality. 

So, at the end of the day, do yourself a favor and take sleep more importantly. Our batteries are terrible when you really think about it. They need recharging and they need it fully and often. Getting a good night's sleep every night will help patients control or crawl out of chronic pain, improve symptoms of depression and anxiety, improve energy, and probably even improve your mood if I'm guessing right. 

Work on it, take it seriously and just see what happens. 

If we can help you with your sleep quality, call us at 806-355-3000 and let's get started ASAP!



Dr. Jeff Williams, DC, FIANM, DABFP is double Board Certified as a Fellow in Neuromusculoskeletal Medicine and Orthopedics as well as a Diplomate of the American Board of Forensic Professionals, and chiropractor in Amarillo, TX. As an Amarillo chiropractor, Dr. Williams treats chronic pain, disc pain, low back pain, neck pain, whiplash injuries, and more. Dr. Williams is also the host of The Chiropractic Forward Podcast ( Through the podcast, Dr. Williams teaches fellow chiropractors and advocates weekly for evidence-based, patient-centered practice through current and relevant research. If you have any questions for Dr. Williams, feel free to email at [email protected] Learn more about Dr. Williams and his practice at

Dr. Williams was voted Best Chiropractor In Amarillo in the Best of Amarillo 2020 & 2021. Dr. Williams's full-time Amarillo chiropractic practice is Creek Stone Integrated Medical at 3501 SW 45th St., Ste. T, Amarillo, TX 79109. If you are searching for a chiropractor near me, Dr. Williams is your Amarillo Chiropractor.  


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Jeff S Williams, DC, FIANM, DABFP

Jeff S Williams, DC, FIANM, DABFP


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