We have all heard the term “beauty sleep”, especially in fashion and lifestyle shows. However very few of us actually know how to sleep better. Having a good sleep every night plays an important role in not only improving your health but also your skin. But many of us treat sleep lightly. We trade off this important body function in exchange for extra time at work, family, or even leisure activities. However, before we learn how to sleep better, let’s first take a look at the ill-effects of less sleep.
According to CDC, nearly 70 million US adults have sleep problems including insomnia and sleep apnea. According to medical professionals less sleep can cause many chronic diseases such as diabetes, hypertension and heart diseases. Sleep deprivation has also been the cause for some major accidents and catastrophes- the 1979 Three Mile Island accident in Pennsylvania and 1986 Chernobyl incident in the former USSR.
Harmful effects of insufficient or less sleep
One major issue that less sleep poses to your health is that it damages your beauty. Inadequate sleep can quicken the body’s aging process. This condition can lead to various skin-related problems such as less elasticity in skin, wrinkles and bags under your eyes.
Having a good sleep regularly prompts the body to undergo two important processes: cell repair and release of growth hormones. These processes make your skin glow and soft.
Reduced cell repair function worsens the body’s inflammatory response causing acne and increased skin sensitivity. Higher number of inflammatory cells in the body promotes breakdown of collagen and hyaluronic acid. These are the chemicals which provide suppleness, radiance, and flawlessness to the skin.
Insufficient sleep also upsets the body’s hormonal balance. Sleeping less than seven to nine hours in adults forces the body to release more stress hormone called cortisol. Higher levels of cortisol in the body damages skin collagen- the protein that gives smoothness and elasticity to the skin. Sleep deprivation also lowers human growth hormones that contribute to thicker skin, leaner body mass, and stronger bones.
Moreover, lack of sleep can result in poor water balance making the skin dry and rough, more visible wrinkles and bags under your eyes.
Knowing the level of damage that less sleep brings to your skin and body, quality slumber becomes a crucial part of your beauty procedure. Here are some methods on how to sleep better for a gorgeous you!
Tips on how to sleep better
Stick to a sleep schedule
It is important to have a regular sleep schedule. You should also see to it that you maintain your sleeping and waking schedule even during the weekends. This habit will also help you maintain your circadian rhythm.
Be physically active
Exercise is a regular ingredient in any health-boosting activities. It is also a great instrument for promoting deep sleep. Just make sure to do it at least an hour before going to bed.
Enroll in relaxation practices
Anxiety and stress are now common in our current society, and they can often interrupt your sleep. Relaxing recreational programs such as breathing exercises, mindfulness meditation, tai chi, and yoga can help you calm down your tensed muscles and nerves. They also prompt the body to produce melatonin, the sleep hormone enabling a good sleep.
Get adequate sunlight exposure
Sunlight exposure for 15 minutes daily can regulate your sleep-and-wake cycle by increasing the production of the sleep hormones- serotonin and melatonin. Likewise, a sufficient daily dose of the sunshine Vitamin D in the skin contributes to minimizing acne, enhancing skin’s elasticity, stimulating collagen production, boosting its radiance, and reducing wrinkles as well as the appearance of dark spots.
Avoid having a heavy meal at least three hours before sleeping
Also, stay away from alcohol, caffeine as well as spicy foods as these foods can interrupt your sleep.
Make your bedroom an exclusive venue
Also, make it as cozy and free from distractions such as television to sleep. Buy a comfortable bed of good quality preferably with gel memory foam mattress and fill your room with sleep aids.
How you feel during the day often depends on how well you have slept. Try the above tips and make healthy lifestyle changes to be full of energy all day long.