Sleep refreshes you, but its importance goes a long way beyond just elevating your mood or casting out dark eye circles. Adequate sleep is essential for glowing skin. It is good for your heart, skin, mind, etc.
Sleep plays a vital role in good health, good lifestyle and well-being all through your life. Getting adequate sound sleep can help promote mental health, physical health, quality of life and safety. The way you feel while you are awake depends on the quality of your sleep. While you’re asleep, your body works to prop up healthy brain function and maintain your physical health. In children and teens, sleep plays a critical role in growth and development. The damage from lack of sleep can occur instantly (such as a car crash), or it can harm you over time.
- Lack of sleep dilates your blood vessels which slow down the flow of blood to the skin, leading to the formation of dark circles.
- It can elevate your cortisol levels, making you appear and feel more hassled.
- Drinking alcohol is even worse in the evening hours as it affects your sleep quality and can cause bloating and water retention in your face.
- You produce the highest amounts of growth hormone during deep sleep. It repairs cells and gives a glowing skin.
- Sleep is a key ingredient of successful weight loss. It checks your cortisol, cravings and hunger.
Tips for Better Beauty Sleep:
– Switch off all the lights if possible and try to make your room as dark as possible. When your skin gets exposure to light, it interrupts the circadian rhythm of the pineal gland, disrupts the production of melatonin.
– Keep yourself safe from EMFs (electromagnetic fields). They can upset the pineal gland and the production of serotonin and melatonin. Your electronic devices should be kept at least 3 feet away from your bed.
– Turn off the TV as it sends hormone-disrupting EMFs. If you have it in your room, set a timer and keep it at least 6 feet away from your bed.
– Create a calm environment. Keep your bedroom neat and clutter free, encouraging rest and a good sleep.
– Try to maintain the ideal temperature for sleeping which is no warmer than 70 F (21 C). To ensure the release of melatonin our body needs to cool a little at night.
– Don’t use a loud alarm clock as waking up unexpectedly to a screaming sound comes as a shock to your body making you feel dazed after being disturbed from the middle of your sleep.
– Set a sleeping schedule. Try to sleep and get up around the same time everyday. Oversleeping can also lead to fatigue.
– Doze off to sleep by 11pm. Our stress glands (adrenals) take a break and recharge the most between 11pm and 1am and the highest amount of melatonin is produced between 10pm to 2am. The time you go to sleep influences the quality of sleep you get.
– Sleep 7 to 9 hours a night. Oversleeping can be as damaging as deprivation of sleep. If you constantly need more than 9 hours a night, consult your doctor to test for any underlying conditions or deficiencies.
– Avoid stimulating activities before bed, such as exposure to TV, computer or mobile phones as they can raise the levels of brain-stimulating hormones such as dopamine and noradrenaline.
– Avoid caffeinated drinks and chocolates in the afternoon.
– Try to maintain a gap of 2-3 hours between your dinner and bedtime. If you must eat something prefer high protein like a handful of almonds. Steer clear of sugar and carbs that elevate blood sugar levels.
– Avoid alcohol! Even though a few drinks can make you feel drowsy, alcohol actually disrupts a peaceful sleep. Alcohol metabolizes as sugar and therefore causes a rise in insulin, and it affects the release of brain chemicals that change both quality and duration and the ability to reach deep REM sleep.
Conclusion: Sound sleep is essential for glowing skin. It makes you feel better, confident, sane and enables you to take on whatever comes your way. Essentially, your whole body goes into repair mode when you sleep. Follow these tips to create healthy sleep habits.