Tuesday, April 29, 2014

12 Tips for Better Beauty Sleep

cute sleeping cats
Sleep.  Most of us don't get enough of it.  The recommended amount of sleep for adults is 7-9 hours per night, not the 6 1/2 that I usually get. By age 75, you will likely have slept about 25 years! 

Our bodies are very busy while we sleep especially the skin. Our body is removing toxins, building elastic fibers that support the skin (we need those fibers to look younger) and revitalizing skin cells. As we sleep, the body rejuvenates and repairs cell damage.  The body needs sleep to do it's restoration.

Before bed, cleanse your face removing all traces of makeup before bed. This is a good time to exfoliate those dead skin cells away. Thorough bedtime cleansing and exfoliating help reduce breakouts and increase absorption of night treatment products. Apply a night treatment with retinol, peptides, salicylic acid or Vitamin C formulated for your skin type. Night treatment creams are designed to work with your skin's natural repair and rejuvenation time which is at night. Since a night treatment cream does not contain sunscreen, only use it at night. Use a moisturizer containing sunscreen for day.

But some people have trouble sleeping at night. My husband says he needs the TV on to sleep. My Dad says he needs a sleeping pill to sleep. Light from a TV interferes with melatonin production. Melatonin is a hormone our bodies produce to help us sleep.  A sleeping pill may be okay once in a while, but not all the time.

Help yourself sleep better by creating the right environment for sleep. Sleep in a cool dark room.  Be covered with sheets and blankets comfortably, not too hot. Lie on your back with your head slightly elevated to allow the best circulation to your face and to reduce fluid build up which can result in eye puffiness.  Side or stomach sleepers beware!  You are creasing and wrinkling your face as you sleep. That creasing and wrinkling leaves lines on your face.

There are others natural things you can do to work with your body and help yourself sleep better.

Here are 12 tips to help you sleep better and look more beautiful:

Tip 1: A Warm Shower
A warm shower right before bed relaxes the muscles and warms the body for a better night's sleep. 

Tip 2: Lavender
Add a few drops of lavender essential oil to 
your pillow for a calming effect and better beauty sleep.  A Swedish study shows that sleep really does improve attractiveness! Check iout: CBS News Sleep Article

Tip 3: A Regular Schedule
It is very important to maintain a regular sleep schedule to get quality sleep. Avoid restless nights by always going to sleep and getting up at about same time each day..... yes, even on the weekends. This keeps your internal clock on schedule. 

Tip 4: Darkness
We need melatonin for good sleep. Darkness stimulates melatonin release. Artificial light sources disrupt melatonin disrupt sleeping our sleep. Sleep in the dark. No TV on. No computer on. No nightlight. No bright clock. Blinds drawn.

Tip 5: Sleep Position
The healthiest sleep position? On your left side. This keeps the digestive system active at night reducing heartburn (according to the journal of clinical gastroenterology) The most beautiful sleep position? On your back.  It keeps your face from getting pillow wrinkles.  It is not so good if you are a snorer, though.

Tip 6: Avoid Stimulants
If you have trouble sleeping, you should avoid strenuous exercise, nicotine, alcohol and caffeine 4-6 hours before bedtime. Also avoid using a computer close to bedtime. It can be very stimulating for your brain.  

Tip 7: Stay Active
Stay active in the daytime and don't nap. Exercise and keep busy. Hit the sofa to wind down late in the day after dinner.

Tip 8: Cherry Juice
Try cherry juice. A small British study found that volunteers who drank 1 ounce of tart cherry juice concentrate diluted in water twice a day for seven consecutive days slept an average 39 more minutes at night. How does this work? The cherry juice contains the melatonin, a sleep inducing hormone. Find tart cherry juice concentrate in natural food stores.There are melatonin supplements if you don't want to try the cherry juice. Click here to get melatonin on Amazon. 
You can also try taking Valerian Root. Valarian Root is a calming herb that has been used for centuries for insomnia. It comes in liquid and tablets as a supplement. You can find valerian root on Amazon, too!

Tip 9: White Noise
Try a little white noise with a fan or a white noise machine while you sleep. The noise helps to block out other noises, such as a barking dog, that could wake you up.
Tip 10: No Blue Light
Look for a digital clock for your bedroom that is lit with a red display. Blue display lights are brighter than red display lights and the shorter wavelengths of the blue light is more stimulating to our brains keeping us awake at night.

Tip 11: Visualization
Are you losing sleep because of a reoccurring nightmare? Try changing the nightmare during the day through visualization. Write down your dream if you tend to forget it as the day goes on. Think about the dream during the day and rewrite it making it a pleasant dream instead of a nightmare. For instance, if your dream was about falling, make it so you are gently floating down like a feather. Go over the dream variation in your mind during the day for 3-4 days. You should then be able to do the same thing as you sleep ending the nightmare.

Tip 12: Don't Over Heat
A long hot soak in the tub is great before bed, right? Not so much! It may relax the muscles, but it can over heat the body making it difficult to fall asleep. A nice warm shower is a better idea to warm the skin but not raise your body temperature.

Hope these tips help you get better beauty sleep!


Have a Beautiful Sleep!

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