In addition to maintaining proper sleep posture, integrating relaxation techniques and gentle stretching exercises into your bedtime routine can improve sleep quality after chiropractic care. These practices can help release tension, alleviate stress, and promote relaxation, allowing you to drift into a peaceful slumber. Here's how you can make them a part of your nightly ritual:

1. Deep Breathing: Engage in deep, slow breathing exercises before bed. Take a deep breath in through your nose, letting your belly rise, and then exhale gently through your mouth. This practice can activate your body's relaxation response, helping you wind down.

2. Progressive Muscle Relaxation: This technique involves systematically tensing and relaxing different muscle groups. Start from your toes and work your way up, focusing on each muscle group for a few seconds before releasing the tension. This can ease physical and mental stress, preparing you for sleep.

3. Gentle Stretching: Perform gentle stretching exercises that focus on areas that received chiropractic adjustments. Simple stretches for your neck, shoulders, back, and legs can help maintain the benefits of the treatment and improve flexibility.

4. Mindfulness Meditation: Spend a few minutes practicing mindfulness meditation. Focus on your breath or a calming word, allowing intrusive thoughts to pass by without judgment. Mindfulness can quiet your mind and reduce nighttime worries.