Sleep, Muscle Repair, and Chiropractic Care — Why One Night Matters

When you’re focusing on peak performance, recovery, and musculoskeletal health, you probably think about movement, chiropractic adjustments, nutrition and sleep. But there’s another key piece that often gets overlooked: the mineral magnesium. A recent systematic review shows that supplementing magnesium can reduce muscle soreness, improve recovery and protect against muscle damage in physically active people. PMC As a chiropractor who helps people optimize their neuromuscular system, I want you to understand how magnesium fits into the bigger picture of structural, nervous system, and recovery-based care. What the Review Found The review looked at studies where magnesium supplementation (MgS) was used by physically active individuals. Key findings included: MgS reduced delayed onset muscle soreness (DOMS) in several trials. In athletes undergoing intense training, MgS appeared to provide a protective effect on markers of muscle damage (e.g., creatine kinase, lactate dehydrogenase). Physically active individuals may need ~10-20% more magnesium than sedentary people to support muscle recovery and performance. The review pointed out that type, timing and dosage of supplementation still need more research—but the evidence is strong enough to consider magnesium as part of a recovery strategy. Why This Matters for Chiropractic Care & Recovery When you come in for chiropractic care, the goal is often to restore optimal joint motion, reduce nerve interference, relieve muscle tension and support your body’s ability to heal. But for that to happen efficiently, your body must have the resources and internal environment to respond well. Here’s how magnesium supports that: Magnesium plays a role in neuromuscular transmission, muscle contraction and relaxation—which means fewer spasms, less muscle tension, and better tissue responsiveness. When muscles are less sore, less damaged and better recovering, they hold adjustments more reliably, function better, and respond more predictably. Reduced muscle soreness and damage means less compensatory strain on joints, less protective guarding by muscles, and a calmer nervous system— all of which enhance the outcome of chiropractic interventions. By integrating magnesium support (through diet, maybe supplementation, and monitoring) into your recovery plan, you create a multi-layer strategy: structure (chiropractic), movement (exercise), and recovery (nutrition/minerals). Actionable Strategies for You Here are practical steps you can take (and what I may check in your intake/sessions) to support magnesium and enhance your chiropractic results: Dietary sources of magnesium: nuts (almonds, cashews), leafy greens, whole grains, beans, and seeds—prioritize these in your meals. Consider appropriate supplementation (under supervision): physically active individuals may benefit from a magnesium supplement in the 300-500 mg/day range, especially when training heavy, traveling, or recovering from injury (as the review suggests). Timing: Some evidence suggests taking magnesium 1–2 hours before physical activity may help; at the least, ensure consistent daily intake, including on non-training/rest days. Chiropractic, sleep, movement & minerals: When we adjust joints and calm the nervous system, we also review sleep, movement patterns and nutrition—magnesium becomes part of the recovery toolkit. Monitor soreness, recovery and function: If you’re sore for days after movement, holding compensatory patterns, or not responding well to adjustments, magnesium status may be one piece of the puzzle. Conclusion Your body is a highly integrated system. Chiropractic care helps restore structure and nervous system balance, but the internal biochemical environment must support that restoration. Magnesium is a key mineral in that environment—supporting muscle recovery, reducing soreness, and allowing your body to absorb the benefits of treatment, training and movement. If you’re serious about getting the most from your care, your workouts and your recovery, don’t overlook magnesium. Let’s incorporate it into your holistic plan. Reference: Effects of magnesium supplementation on muscle soreness, performance and recovery. PMC 11227245. https://pmc.ncbi.nlm.nih.gov/articles/PMC11227245/

We all know what it feels like to lose a night of sleep — fatigue, brain fog, irritability. But research shows the impact goes much deeper than just feeling tired. A recent study published in Frontiers in Behavioral Neuroscience found that just one night of sleep deprivation can disrupt hormone balance, increase inflammation, and impair cognitive performance — even in healthy young adults. What the Study Found Researchers asked participants to stay awake for 24 hours. The results were striking: Inflammation skyrocketed: Blood markers such as IL-6 and CRP increased, showing that even one night without rest triggers systemic inflammation. Hormone balance was disrupted: Cortisol — the hormone that helps regulate your stress response and energy — dropped significantly the following morning. Cognition and mood declined: Participants experienced higher fatigue, confusion, anxiety, and slower reaction times. The takeaway? Sleep isn’t just a comfort — it’s a physiological necessity for your body to repair, recover, and regulate inflammation. Why This Matters in Chiropractic Care As chiropractors, we focus on restoring proper nervous system function, improving mobility, and reducing stress throughout the body. Sleep directly supports that process. When you’re sleep-deprived, your nervous system remains in a heightened sympathetic (fight-or-flight) state. That can lead to: Increased muscle tension and pain sensitivity Slower tissue healing and recovery Hormonal imbalance that amplifies fatigue and stress Reduced ability to adapt to adjustments or physical stress Chiropractic care can help improve sleep quality by reducing musculoskeletal pain, optimizing spinal alignment, and enhancing parasympathetic (rest-and-digest) activity — the branch of your nervous system that helps you relax and recover. What You Can Do Prioritize sleep and active recovery to reduce systemic inflammation. Support your body with anti-inflammatory nutrients (omega-3s, vitamin D, and antioxidants). Include regular mobility and chiropractic care to keep your nervous system adaptable and responsive. Address stress holistically, mental, physical, and nutritional. Final Thoughts You can’t out-adjust, out-stretch, or out-train a lack of sleep. When your body is aligned and your nervous system is balanced, deep, restorative sleep becomes easier — and your ability to recover and perform improves dramatically. At our office, we focus on the full picture of health: alignment, nervous system function, recovery, and lifestyle. Because better sleep isn’t just about feeling rested — it’s about helping your body heal. Reference: Thompson RS, Strong RA, Fleshner M, et al. Acute sleep deprivation disrupts emotion, cognition, inflammation, and cortisol in young healthy adults. Front Behav Neurosci. 2022;16:945661. doi:10.3389/fnbeh.2022.945661 https://pmc.ncbi.nlm.nih.gov/articles/PMC9538963/

At our chiropractic office, we focus on more than just pain relief and alignment. True performance and recovery start with how well your body and brain communicate. A new study reminds us that inflammation, often seen as a purely physical issue, also impacts your cognitive performance. A recent cross-sectional study, “Inflammation and cognitive performance in elite athletes” (Wiedenbrüg et al., 2024), explored how inflammatory markers, metabolic hormones, micronutrients, and recovery status relate to cognitive functions in 350 elite athletes. The findings highlight how systemic inflammation and nutritional status influence brain performance, directly affecting how athletes think, react, and recover. Key Takeaways Inflammation matters for cognition. Elevated pro-inflammatory cytokines (like TNF-α) were linked to poorer working memory and reduced cognitive flexibility, particularly in athletes from closed-skill sports. Vitamin D supports brain performance. Higher vitamin D levels correlated with improved cognitive flexibility. Hormones, stress, and recovery are interconnected. Processing speed and attention were best explained by a mix of metabolic hormones and physiological/psychological stress levels. What This Means for Chiropractic Patients Chiropractic care supports nervous system balance, which plays a key role in inflammation regulation and brain–body communication. This research highlights that cognitive performance isn’t just about “mental focus”, it’s influenced by your physiology. Chronic inflammation can dull your brain. Even low-grade inflammation affects how quickly your nervous system processes information. Recovery is brain training. Sleep, nutrition, and stress management enhance both musculoskeletal and cognitive recovery. Chiropractic care supports total performance. By optimizing nervous system function and joint mobility, chiropractic helps reduce physiological stress and improve neuromuscular communication. Actionable Tips for Athletes and Active Adults Prioritize sleep and active recovery to reduce systemic inflammation. Support your body with anti-inflammatory nutrients (omega-3s, vitamin D, and antioxidants). Include regular mobility and chiropractic care to keep your nervous system adaptable and responsive. Address stress holistically, mental, physical, and nutritional. In Summary The brain and body are one system. Your training, recovery, and inflammation levels shape how effectively that system functions. Chiropractic care fits into this picture by helping regulate the nervous system, support recovery, and optimize both movement and cognition. Reference: Wiedenbrüg, C., et al. (2024). Inflammation and cognitive performance in elite athletes: A cross-sectional study. Brain, Behavior & Immunity – Health, 36, 101431. https://doi.org/10.1016/j.bbih.2024.101431

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