As a physical therapist with nearly 17 years of experience, I've seen firsthand how physical tension can profoundly impact quality of life—especially when it comes to sleep. I'm Dr. Lindsey Jones, and my journey in physical therapy has been shaped by both professional expertise and personal experience.
After earning my Bachelor of Science from Adams State University and my Doctor of Physical Therapy from the University of Colorado, Denver, I spent 12 years working at our local rural hospital. In a rural setting, I treated everything from pediatric cases to geriatric rehabilitation, giving me unique insights into how musculoskeletal issues affect people across their lifespan.
My personal background as a competitive college runner who suffered career-ending femoral stress fractures gives me intimate knowledge of injury and recovery. As a wife and mother of four amazing children, I understand the importance of sleep for overall functioning—and how elusive good sleep can be when your body is holding tension.
My passion for physical therapy stems from a deep desire to help people enjoy their passions without pain limitations. I believe everyone deserves to experience a thriving quality of life, and quality sleep is fundamental to that vision.
The Modern Sleep Crisis
We're living in what experts have aptly termed a "crisis of sleep." In our always-on culture, sleep is often the first thing sacrificed in our busy lives. The statistics paint a troubling picture:
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One in three Americans doesn’t get enough sleep on a regular basis
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Sleep disorders affect 50-70 million US adults
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Insufficient sleep costs the US economy an estimated $411 billion annually
Beyond these numbers lies a deeper issue: society often glorifies exhaustion. Sleeplessness is something of a badge of honor in our productivity-obsessed world. This mindset ignores the substantial research showing that chronic sleep deprivation leads to poor performance, weakened immunity, and increased risk of serious health conditions.
Meanwhile, our devices emit blue light that suppresses melatonin production, and our anxiety levels continue to rise, creating a perfect storm of sleep disruption.
Why Sleep Matters
Far from being a luxury, quality sleep is a biological necessity. During sleep, your body undergoes critical processes:
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Physical restoration: Your body repairs tissues, releases growth hormone, and strengthens your immune system
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Cognitive processing: Your brain consolidates memories, processes emotions, and clears metabolic waste
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Hormonal regulation: Sleep helps balance hunger hormones, stress hormones, and blood sugar levels
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Pain modulation: Proper sleep reduces inflammation and lowers pain sensitivity
When your sleep suffers, every aspect of your health and wellbeing is compromised. As a physical therapist, I see this reality every day through patients struggling with pain that's exacerbated by poor sleep—creating a vicious cycle that's difficult to break.
The Missing Link: Physical Tension
While many sleep strategies focus solely on mental relaxation or sleep hygiene, they often miss a crucial element: physical tension. The myofascial system—the interconnected network of muscles and fascia throughout your body—holds tension from daily activities, stress, and poor posture.
This physical tension can keep your nervous system in a state of alertness when it should be winding down. No matter how dark your room or how consistent your bedtime, if your body is holding tension, quality sleep remains elusive.
That's where my Pre-Sleep Routine with Chirp XR Wheels comes in. This simple, effective routine helps release this tension, improve mobility, and prepare your body for deep, restful sleep.
Dr. Lindsey's Pre-Sleep Routine with Chirp XR Wheels
Step 1: Gentle Spinal Roll-Out (10" Chirp XR Wheel)
We'll start with a gentle spinal roll-out using the ten-inch Chirp XR Wheel to decompress the spine, relieve tension, and improve blood flow to the back muscles.
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Sit on the floor with your knees bent and place the 10" XR Wheel at your lower back
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Slowly lean back, allowing the wheel to support your spine
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Take deep breaths as you roll back and forth for about 30-60 seconds
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Relax your shoulders and let gravity help open up your back
This gentle decompression counteracts the spinal compression that occurs throughout the day, especially from sitting. It signals to your body that it's time to release the postural tension that's been necessary during waking hours but counterproductive for sleep.
Step 2: Upper Back and Shoulder Release (6" Chirp XR Wheel)
Next, we target the upper back and shoulders—areas that often hold stress from sitting, working, or other daily activities.
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Lie on your back and place the 6" XR Wheel between your shoulder blades
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Support your head and slowly roll up and down to massage the upper back
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If you find a tight spot, pause and take a few deep breaths to release the tension
This targeted pressure helps release trigger points that might otherwise cause discomfort when lying down, particularly for side and back sleepers.
Step 3: Neck Tension Relief (4" Chirp XR Wheel)
Now let's address neck tension—one of the biggest culprits of poor sleep.
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Lie on your back and place the 4" XR Wheel at the base of your skull
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Let your head relax while you perform deep breathing
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Gently tilt your chin up and down for a total of about 30-60 seconds
This technique targets the suboccipital muscles at the base of your skull. These muscles are rich with nerve connections that, when relaxed, can trigger a system-wide relaxation response—perfect for transitioning into sleep.
Step 4: Complementary Mobility Exercises
After using the Chirp XR Wheels, I perform gentle mobility exercises designed to further relax the muscles and support spinal flexibility:
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Focus on movement within your comfortable range
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Use inhalation through your nose to expand your lungs and further release tension
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Keep movements slow and deliberate, staying present with each sensation
This final phase helps integrate the myofascial release work and prepares your nervous system for the stillness of sleep. For specific exercise ideas and mobility routines, check out my Instagram.
Your Invitation to Better Sleep
The physical release provided by Chirp XR Wheels addresses a critical component of sleep preparation that many approaches overlook. Remember, consistency is key. Your body has been supporting you all day; now it's time to give it the care and attention it needs to recover and prepare for tomorrow.
Follow Dr. Lindsey Jones DPT on Instagram at @lindseyjonesdpt for more tips on living pain-free.