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:

by Meg Luther Lindholmmlutherlindholm@gmail.comWho was it that said that the health of a city can be measured by the health and well-being of its children? If no one else has made that claim – then I’m making it now. And to…

Valentine’s Day can inspire annoying questions if you’re single and the spending of a whole lot of time or money if you’re not. So shake up the old routine with fun, unusual and affordable (or even free) activities. Feel free…

Sunday, February 23, 8pmThe Aquarium, 226 N Broadway, FargoAnchorage based Indie heroes Termination Dust will grace the stage of the Aquarium with Minneapolis based Double Grave with local support from Disappear Forever and Shrug.

Editorial

Art for our sake

by Sabrina Hornung

Last week North Dakota made national news again and it wasn’t anything for us to be proud of… again. Our friend, collaborator and fellow artist Shane Balkowitsch proposed a 7’ photo mural of Swedish climate change activist…

Two Devastating Swarms ‘Tis the season when billions of locusts swarm across Northern Africa and Southern Asia creating famines. A single swarm with as many as 70 billion who transform themselves from avoiding other locusts to a…

To say that this year’s Bartenders Battle was the best display of talent in the six years since its creation would be an understatement and a disservice to not only the bartenders who made it into the competition, but also the…

It goes without saying that Valentine’s Day is the most profitable of all the holidays and the one with the most tortured history, literally. It is confusing how an ancient Roman festival that involved sacrificing animals and…

Back in January, KRFF Radio Free Fargo was going to have a benefit concert featuring the metal band Witchden from Minneapolis. Fargo got hit with a massive blizzard that just so happened the weekend of the concert. However, as the…

Stella Meghie writes and directs “The Photograph,” a romantic drama that weaves together the cross-generational journeys of a mother and daughter finding themselves with and without the love that might otherwise nurture and…

This weekend, the 10th Annual Unglued Craft Fest will be held at the Plains Art Museum, featuring over 70 local and regional artists selling handmade items. Though most are Fargo-Moorhead residents, artists from Minneapolis, Sioux…

The Fargo Moorhead Community Theatre (FMCT) is continuing to move forward as they wait to see what the future holds for the building located at 333 4th Street S. in Fargo. FMCT made two moves over the past several weeks, including…

Stand-up comedy is traditionally a one-way exchange. Outside of the odd question addressed to a random audience member, the limit of the spectators’ contribution to the conversation is their laughter at the comedy stylings being…

by Ben Myhrebenmyhre35@gmail.comA Paloma Cocktail recipe is refreshing, easy, and a great way to celebrate one of the best citrus fruits available. Move over margaritas, because this simple tequila recipe can be put together in…

Wellness

Discover Yoga Differently

by HPR Contributor

by Laurie J Bakeremsdatter@gmail.com Part of modern yoga is participating in the world around us. We live in a time of upheaval in society and nature, and of great suffering in humans of all ages. Most of us perceive this suffering…

by Devin Joubertdevinlillianjoubert@gmail.comIt’s that beautiful time of the year that’s filled with seasonal decorations, sparkly lights, warm family gatherings, and delicious feasts. I love everything about this time of the…

“Donald Trump sits on a wall; But Donald Trump fears a great fall.All would-be king’s horsemen, and would-be king’s men; Still keep him propped up there, again and again.” - Chicago Dog, 2/2/20 Step #5. Remember…