ZZzzzzZZZzzzzz...

Are you getting enough sleep at night? Adults need a recommended 7 to 9 hours of sleep a night in order to achieve optimal health. When we sleep, our pineal gland restores our body of melatonin (to help our circadian or sleep rhythm) and serotonin (important for many things including depression). These are among other hormones which are vital to our metabolism and cellular oxidation.

Lack of adequate sleep can lead to behavioral changes including mood swings and irrational or immoral attitudes and actions, loss of concentration throughout the day, decreased energy, headaches, digestive problems or lowered immunity.

If you aren't getting enough sleep, it's important to find the cause. Do you have trouble falling asleep due to restlessness or mind wandering? Do you have trouble staying asleep due to nightmares or awaking to go to the bathroom? Figuring this out can help treat the cause and allow you a better night's rest.

Here are some helpful tips so you can catch your "z's" and keep them:

-Exercise regularly. 30 minutes at least 3 times a week can rid underlying anxieties that you may have. However, don't exercise too close to bedtime or this will hinder your ability to fall asleep.
-Sleep in complete darkness. Even the slightest bit of light can throw off your hormone production and disrupt your sleep rhythm.
-Read inspirational or spiritual literature before you go to bed.
-Consciously slow your breathing and imagine your body relaxing. Start either at your forehead or your toes and climb all the way up until your whole body is relaxed.
-Avoid bedtime snacks. If you must have something at bedtime, try a relaxing tea like chamomile or ginger. Definitely avoid sugars or grains.
-Listen to a relaxing CD of nature or white noise.

If you are questioning whether you have sleep deprivation, keep this in mind: you should be able to fall asleep within minutes of laying down; you should wake up in the morning without an alarm clock; and, when you do wake up, it should not be a jolting or disruptive event and you should feel refreshed. If you fit in this category, try the above mentioned techniques. If you are still having trouble, try such products as the rising sun alarm clock and talk to your chiropractor about underlying causes.