Tracker Pixel for Entry

​Tired of not getting enough sleep?

by John Strand | .(JavaScript must be enabled to view this email address) | Wellness | January 25th, 2017

Sleep. We all need it, but nobody seems to get enough of it. SleepScore Labs reports over 60% of adults in the USA have poor sleep due to numerous health concerns and poor lifestyle choices. A lack of good sleep is linked to an increased chance of many different health problems; a good night’s rest provides us with repair and renewal of tissues due to the release of growth hormones. What lifestyle changes can we make to achieve a more balanced night's rest?

Cut down on screen time; in fact, make it a rule to have no screens in the bedroom. Bedrooms are for sleep! The blue light emitted from cell phones, tablets and laptops messes with our melatonin production. Melatonin is the hormone primarily produced by your pineal gland and regulates your sleep and wake cycle. Blue light makes our bodies think it is daytime, when in fact it is not.

Limiting screen time is a big factor in getting better sleep. But, we love our screens so there are other options. Download f.lux or a similar app for your computer and smartphone that adjusts the color and brightness of your screen based on timezone.

Second, consider wearing blue-blocking glasses when looking at screens at night. Also note that blue light isn’t harmful during the day, just at night when our bodies are prepping for sleep. Blue light during the day hours is beneficial and helps sync us up for creating a balanced circadian rhythm. Get enough daylight in the day, especially morning, but not after the sun goes down. It is all about balance!

Exercise! Consistent daytime exercise helps your body release endorphins which create a balance in mood and energy. Make sure not to do heavy exercise within three hours of your sleeptime. Light exercise such as yoga, stretching and walking are fine before bed, but no intense training. Exercising in late afternoon is best because your body temperature rises and has time to drop to a cool enough temperature before sleep.

Try cutting back on caffeine. Everyone knows too much caffeine during the day or too late in the day can keep you wired. Limit yourself to before-lunch coffee only or switch to a herbal tea like Rooibos, which has no caffeine. If you are caffeine-sensitive, dark chocolate or hot cocoa may keep you awake because they too contain caffeine.

Herbal teas and certain supplements can be supportive in creating healthy sleep, but they can’t do all the work. Make sure to also be trying other lifestyle changes that will contribute to good rest. Calming herbs such as passionflower, chamomile, and valerian taken in tea, tincture or pill form can be beneficial.

Other non-herbal supplements such as melatonin can be helpful for some people, I take it when I am feeling wound up and energized at night. Remember melatonin is also created naturally in the body when it starts to get dark out. As we age, our bodies produce less melatonin; and light interrupts your melatonin production, telling you to be awake.

How much melatonin should you take? Start out with a small amount, around 0.5-3mg 60-90 minutes before you sleep. You don’t want to overdo it with melatonin or you may feel groggy the next day.

Glycine is a pretty neat non-essential amino acid. Participants took three grams of glycine in a 2007 sleep study for efficacy. Volunteers noticed better sleep quality and less daytime sleepiness the following day. I love glycine as a sleep aid, I use three grams of powder in water. It is naturally sweet tasting so it’s very good. I am a light sleeper and notice my sleep is much deeper and sounder with glycine.

Create a sleep routine by going to bed at the same time every night. This helps your circadian rhythm stay balanced. Invest in an aromatherapy diffuser and use lavender essential oil to help with peace and calming. Set your room to have the optimal sleeping temperature between 60-73 degrees. A slightly cool room temperature will help you sleep better. Drink tea before bed or have a bath; your core body temperature dropping after the bath can help you sleep better. Establish a ritual that you will look forward to and stick to, and that works well for you.

Now that you have all these good tips for sleeping better, you can address any issues you may be having. Being chronically tired isn’t normal and you shouldn’t have to live your life frazzled. Small steps can make a big difference. Focus on your sleep and you will function at the top of your game!

RECENTLY IN

Wellness

Tracker Pixel for Entry RareBeerPicnic Tracker Pixel for Entry LoganOnlineAds Tracker Pixel for Entry BohemianFest2018

Recently in:

BISMARCK – The North Dakota Attorney General’s office announced Friday it is suing the U.S. Army Corps of Engineers for gross negligence and tortious acts during the Dakota Access Pipeline controversy in 2016.The state has…

The 45th Annual Downtown Fargo Street Fair has been making efforts to increase the number of local vendors. The Local Block will be located at the north end of the 300 block on Broadway, near the Fargo Theatre.The High Plains…

Thursday, July 26 at 5 p.m.-midnightFargo Brewing Company, 610 N University, FargoHip hop artist, community activist, and member of Rhymesayers, Brother Ali will appear with Nooky Jones at The Fargo Brewing Company. Nooky Jones was…

With all of the excitement surrounding the legalization of recreational and medicinal marijuana, why aren’t we discussing the possibilities of industrial hemp? You might not catch a buzz from it but there’s all kinds of other…

“Hi Ho, Hi Ho! It’s Off To Work We Go!”How many undocumented workers are in the United States? Estimates range from 11 to 25 million. We need some history to understand why our immigration laws are in such a mess. The most…

FARGO - A collection of memories from High Plains Reader's annual Cocktail Showdown. Participants were judged on creativity, flavor, and presentation; and this year we added a new category. Like years before, each establishment was…

All About Food

​Food truck fever

by HPR Contributor

By Ben Myhrebenmyhre35@gmail.comHave you all been to Taco Brothers Taco Truck yet? Or how about Poke Bowl Food Truck? Have you tried the Walleye Wrap at Chef Mobile? There may have been a few mobile food establishments in decades…

We had a chance to chat with Duluth native Gaelynn Lea at Winnipeg Folk Festival. Not only did she tell us how she developed her sound she told us about her experience winning the NPR Tiny Desk Concert and the trials and…

Boots Riley hallucinates a wildly funny feature debut with “Sorry to Bother You,” a sharp-fanged social satire that mashes up the innovative handmade aesthetics of Michel Gondry with the fierce truth-to-power consciousness of…

Arts

Dan Mihuta: The Art Maker

by HPR Contributor

By Rod Hadland rodanthonyhadland@gmail.comThe name Mr. Mihuta may not be familiar, but for most of my life, I’ve known that name. There was a television show where Mr. Mihuta taught art projects, in various mediums, that I…

Theatre

Xanadu: The Musical

by HPR Contributor

By Tayler Klimektklimek@cord.eduGet ready to dive into a world full of demi-gods, mythological creatures, and plenty of disco balls when you see Fargo-Moorhead Community Theater’s exciting first show of its 72nd season:…

Fargo has its share of people who are passionate about stand-up comedy, even if the success of clubs devoted to it has been mixed. Despite the fact we have seen places like Courtney’s Comedy Club and Level 2 Comedy Club close…

Once a year, fans of beer in the FM area have access to what their heart desires... bragging rights. The Rare Beer Picnic grants beer aficionados the ability to taste whatever their heart desires from their favorite beer…

Best Local CelebrityCarson WentzBest Stylist / BarberJed Felix, Everett’s BarbershopBest Salon / Barber ShopEverett’s BarbershopBest Tattoo Parlor46 & 2 TattooBest Tattoo ArtistMeg Felix, No Coast TattooBest Gift ShopZandbroz…

By Melissa Martinmelissamartincounselor@live.comThink back to one of your worst small decisions. Then answer the following questions:How did you make the decision?What happened after the decision?When did you know it was the worst…

By Gary Olsonolsong@moravian.edu Recognition of the inherent dignity and the equal and inalienable rights of all members of the human family is the foundation of freedom, justice and peace in the world.- The United Nations…