(AscendHealthy.com) – When someone says they really need to get their beauty sleep, they mean it. Sleep deprivation has been scientifically proven to affect our appearance.
These days, with mounting stress and busy lifestyles, many find it hard to find those extra hours to sleep. Getting enough rest is vital to human health! Read on to learn why sleep affects our appearance and learn some tips on how to get more shut eye.
How Does Sleep Impact Our Appearance?
According to experts, getting less than 6 hours of sleep a night can affect our appearance. But why does it make a difference?
Sleep regenerates the body from the inside out, producing collagen, which helps plump skin and reduce fine lines and wrinkles. Research has found that not getting enough sleep causes dark under eye circles, puffiness and drooping eyelids.
During sleep, blood flow to the skin’s surface increases, promoting radiant and glowing skin. Not getting enough sleep can lead to dull, lifeless-looking skin. Lack of blood flow can also take a toll on our hair. Without proper blood flow, hair tends to grow weaker and doesn’t grow as well.
How to Get More Beauty Sleep
Experts say we should aim for 7 to 9 hours of sleep. Within just a few weeks’ time, the differences in our appearance should be noticeable. This isn’t always easy, though. Fortunately, there are a number of steps we can take to try to increase the amount of shut eye we’re getting.
Avoid Caffeine Late in the Day
Getting that morning coffee fix is essential for most people. It provides a bit of a perk in the morning and a jolt of energy to get the job done. If getting an uninterrupted night of sleep is a concern, watch caffeine intake, especially later in the day.
Even coffee-based drinks like caramel macchiatos or certain energy drinks contain caffeine. Caffeine stimulates the central nervous system, and it can raise cortisol levels and spike insulin production. Too much cortisol can affect sleep patterns and trigger acne breakouts.
Instead of drinking coffee late in the day, limit caffeine intake to 3-4 cups per day and supplement with water. Later in the day, try eating more water-based fruits and vegetables. These foods release hydration more slowly while we sleep, hopefully helping us cut down on the number of sleep-interrupting bathroom trips in the middle of the night.
Bathe Before Bedtime
One way to fall asleep easier at night is to get into a relaxed state. An option to soothe tired muscles is through a hot bath or shower. Wash the day away, leaving behind clean, baby soft skin. It’s the perfect way to fall into bed and achieve peaceful slumber like a baby.
Stay Away From Chocolate and Sugary Snacks
Everyone gets those late-night sweet cravings from time to time. Indulging in some ice cream or chocolate candy can satisfy bedtime hunger, but use caution because it can make it harder to fall asleep.
The chocolate can stimulate brain activity, making it harder to decompress and fall asleep. The added sugar can leave the body jittery and on edge, causing difficulty staying asleep. Avoid sweets and chocolate late in the day and just before bedtime.
Create a Relaxing Environment
A healthy environment is essential to getting more beauty sleep at night. Here are a few tips for creating that perfect space for a good night’s sleep.
- Keep the temperature at around 65 degrees Fahrenheit.
- Install room darkening curtains or blinds.
- Turn on white noise to drown out noisy background sounds.
- Make sure the bed is comfortable and supportive.
In addition, use a lightweight blanket and comfy pillows to create a cozy, inviting, relaxing space.
The main goal is to construct an environment for a perfect night’s sleep so our bodies can safely and effectively regenerate old cells and produce a clear, refreshed skin appearance overnight.
With a balanced diet, plenty of water and a serene, snug space to rest, we can look and feel our best by getting the beauty sleep our bodies crave.
~Here’s to Your Healthy Ascension
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