Sleep Tips

WHEN IT COMES TO YOUR BEAUTY ROUTINE, sleep may be the closest thing there is to a fountain of youth. No amount of moisturizing creams or brightening peels can give your skin the fresh-faced glow of a restful night’s sleep. Beauty sleep is a real thing and a must for hydrated, youthful-looking skin. If you are over-tired and sleep deprived it will show on your face. No coincidence your nighttime beauty regime is so important: the skin’s cellular repair activity is at its optimum during the resting phase when the body is sleeping. When you don’t get adequate sleep your body produces increased cortisol, the stress hormone, which makes you look and feel stressed and tired. It also causes inflammation, which depletes collagen production in skin. It doesn’t affect just your face…lack of sleep is a major offense to your whole body. It not only causes crankiness and brain fog, it takes a toll on your inside, outside, and quality of life. Science has linked poor sleep with a number of health problems, including a weakened immune system, depression, and increased risk for high blood pressure and weight gain. Essentially, your entire body needs sleep in order to go into repair mode. According to the National Sleep Foundation, healthy adults need between 7 - 9 hours of sleep per night. With today’s hectic, overscheduled lifestyle, many people fall short of that number. We definitely understand the struggle. Making small adjustments to your lifestyle and bedtime habits can help your mind unwind and prepare for a better night’s sleep. Here are some suggestions:

Creating a sleep-inducing environment can help ease you into sleep more seamlessly by maximizing comfort and minimizing distractions. Keep your bedroom at a comfortable but cool temperature (65 degrees F is recommended). Window blinds or blackout shades are a must, as too much light filtering into the room can hamper sleep. Invest in a high-quality mattress and supportive pillows (FYI - your mattress should be replaced every 10 years and your pillows more often).

Disconnect from your electronic devices at least an hour before going to bed. The flashing screens, intense colors and brightness all stimulate our brains and make it difficult to relax and fall asleep. The light emitting from screens also suppresses natural production of melatonin, which helps promote healthy sleep.

A warm bath or shower prior to activities that help put your mind at ease, such as reading, journaling, stretching, and meditation, can help prepare you for a good night’s rest. Whenever possible, go to bed and get up at the same time every day, it will help to set your biological clock.

Studies have shown that incorporating consistent exercise into your lifestyle can help contribute to improved quality of sleep. Since exercise stimulates your body and keeps the brain alert, it’s best to schedule your workout early in the day.

Caffeine after noon, alcohol in excess, late night eating and nicotine are all proven sleep disruptors.

Sleep deprivation can have serious health consequences and should not be disregarded. Always try non-medicinal approaches to getting a good night’s sleep, however, if nothing seems to work, consider seeking medical attention. There is no lotion or potion that can take the place of the benefits of a good night’s rest.

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