Tracker Pixel for Entry

​Tired of not getting enough sleep?

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:

By Alicia Underlee Nelsonalicia@hpr1.comDairy Queen restaurants across the country will raise funds for Children’s Miracle Network hospitals during Miracle Treat Day on Thursday, July 31. At least one dollar from every Blizzard…

By Michael M. Millermichael.miller@ndsu.edu The Northwest Blade, from Eureka, South Dakota, published a wonderful story in August 2020. It’s called “Granddaughter keeps Grandmother’s precious chamomile seeds,” by Cindy…

October 3-5, 2025Memorial Union at NDSU, 1401 Administrative Ave., Fargo With the theme of “Existence is Resistance: Healing Through Unity,” this year’s summit will kick off with a professional development day followed by a…

By John Strandjas@hpr1.com Yes, we know, everywhere you look, the world situation is mental. It’s almost inescapable just how tenuous life’s circumstances are. And how they are mostly — pretty much entirely — out of our…

By Ed Raymondfargogadfly@gmail.comWhat are the four freedoms of Donald John Trump? Nearly a century ago, President Franklin Delano Roosevelt said every citizen in the United States of America should have four freedoms: Freedom from…

By Rick Gionrickgion@gmail.com Holiday wine shopping shouldn’t have to be complicated. But unfortunately it can cause unneeded anxiety due to an overabundance of choices. Don’t fret my friends, we once again have you covered…

By Rick Gion and Nichole Hensenrickgion@gmail.com The wait is finally over. Those who have visited Nichole’s Fine Pastry & Cafe lately know about the recent major additions and renovations that have taken place over the past…

By Sabrina Hornungsabrina@hpr1.com Dakotah Faye is a hip-hop artist from Minot, North Dakota, and he’s had a busy year. He’s released two albums. This summer he opened for Tech N9ne in Sturgis and will be opening for Bone…

By Greg Carlsongregcarlson1@gmail.com As a follow-up to “The Whale,” a raucous adaptation of the first novel in Charlie Huston’s Henry Thompson series was a good choice for eclectic auteur Darren Aronofksy, whose bold visions…

By HPR staffsubmit@hpr1.com Mark the first weekend of October on your calendar. It’s the weekend of the Studio Crawl, which takes us all on a wonderful, metro-wide tour of our talented (and often wacky) arts community. On October…

Alicia Underlee Nelsonalicia@hpr1.comPenn & Teller are returning to their roots. The legendary magic and comedy duo will appear on the Crown Stage at the Minnesota Renaissance Festival in Shakopee, Minnesota, where they first…

By Annie Prafckeannieprafcke@gmail.com AUSTIN, Texas – As a Chinese-American, connecting to my culture through food is essential, and no dish brings me back to my mother’s kitchen quite like hotdish. Yes, you heard me right –…

By Sabrina Hornungsabrina@hpr1.comNew Jamestown Brewery Serves up Local FlavorThere’s something delicious brewing out here on the prairie and it just so happens to be the newest brewery west of the Red River and east of the…

By Ellie Liveranieli.liverani.ra@gmail.com Loneliness is on the rise in North Dakota, where there is one of the highest rates of people living alone. The challenging winter can be a major contributor, yet North Dakota is not alone.…

By Alicia Underlee NelsonProtests against President Trump’s policies and the cuts made by Elon Musk’s Department of Government Efficiency (DOGE) are planned across North Dakota and western Minnesota Friday, April 4 and…

By Vern Thompsonvern.thompson@rocketmail.com Working in the Bakken oil fields of the Williston Basin is so different from my home in Fargo. I'm not judging, because the people working and living in western North Dakota are very…