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How to get better ZZZZ’s

Sleep is one of the easiest ways to improve your health and well being, but getting a good night’s rest can be tricky for some.  60 % of American adults experience sleep problems at some point in their life.  Inadequate or poor sleep can result in profound health issues such as weight gain, irritability, reduced productivity and concentration, impaired memory, decreased logic and learning capability, increased frequency of illness, and even high blood pressure and heart attacks!

We spend about 1/3 of our lives asleep, yet many people know very little about the importance of this activity, and too many don’t get enough of it on a regular basis.  Sleeping isn’t just something to fill time when a person is inactive; it is a required activity for normal body and brain functioning.  There are many factors involved that can interfere with your ability to sleep soundly: hormones, anxiety & stress, medications, activity levels, and food consumption are a few of the big ones.

The hormones that play a role
Cortisol is a hormone that’s released in response to stress and prepares your body to deal with it.  Among other things, it keeps you awake and alert which inhibits sleep.  Light and stimulation are the two primary triggers for cortisol and it doesn’t take much of either to promote its release.  Even the illumination from the numbers on a digital alarm clock or the slightest bit of frustration or excitement is enough.  And because cortisol can remain active in your body for up to two hours, it can keep you lying awake in bed for quite a while.

Melatonin is a hormone that acts like an antagonist to cortisol.  Although they don’t directly influence each other, they are typically released at opposite times and have opposite effects.   Just as cortisol release is triggered by light, melatonin release is triggered by darkness.  The primary functions of melatonin are to help you sleep and assist your immune system.  Promoting the release of melatonin prior to bed will help you fall asleep easier.

Set the stage for quality sleep
The position you sleep in and the mattress or pillow you use is an important influence in your quality of sleep.  The position that is least stressful on your body is on your back with a pillow under your neck and under your knees.  However, not many people are able to stay in this position for the entire night, and people who snore might find this position an aggravation.  So, the next best is to sleep on your side with a pillow under your neck and between your knees.  The pillows are important to keeping the spine straight.  Never sleep on your stomach! It puts stress on all parts of the spine. Use pillows as a barrier to keep yourself from rolling onto your stomach in the middle of the night.

There’s no easy way to determine the ideal pillow and mattress for you, since everyone’s body is unique.  But as a guideline, you should choose the firmest mattress you can comfortably sleep on, and make sure your pillow is supportive enough to avoid any kinking of the neck.  Remember, the spine must remain in a line to avoid any problems.

Here are some other tips that will help make sleep a restful and rejuvenating experience:

          •     Stick to a regular sleep schedule- go to bed and get up at roughly the same time every day (try to be in bed by 10 PM)
          •     Develop a bedtime routine- do activities to tell the body it’s time for bed (take a warm bath, read, meditate, etc.)
          •     Avoid bright lights and stimulating activity-  shut off your computer & TV and avoid strenuous activity before bedtime
          •     Create a sleep oasis- room should be cool, dark, quiet, and comfortable
          •     Exercise regularly- physical activity helps you fall asleep quicker and more deeply (avoid exercise 3 hours before bed)
          •     Eat light and right- avoid eating 2 hours before bedtime and eating anything greasy or spicy can interfere with sleep

Chiropractic can help                                                                                                                                                              As wellness experts, doctors of chiropractic can provide patients with a different approach to their sleeping problems— without the use of sleeping pills, which leave many people in a mental haze the next morning. Sleep is entirely controlled by the nervous system and hormones in the brain.  It’s a time when your brain is basically switching from one way of thinking to another.  Chiropractic adjustments help relax the nervous system so the brain can transition from the conscious to subconscious state more efficiently.  Chiropractic care also helps decrease pain and restlessness caused by muscle spasm and joint dysfunction that may disrupt sleep.

Sleep is truly an important time for our bodies to rest and regenerate.  Since we spend so much of our lives in this state, it makes sense that we should make the most of it by altering our sleeping habits.  Getting enough sleep is only half the battle; making sure you enjoy quality sleep is the key. When your body is well-rest, so many life-changing benefits can result!