Are you aware of how sleeplessness could be affecting you or tips on getting your beautyrest?
You all have heard that “getting enough sleep is important”, but how many actually believe it? Or even if you do believe it, how many out there find it almost impossible with their insanely busy lifestyle. In honor of Daylight Savings, my friends at Beautyrest Brand® challenged me to show you the lifestyle changes you can make in just one hour a day. That’s why today, I’m offering you the WHY sleep is truly important, and the HOW to get more beauty rest that you need.
First off, let’s explore the WHY. Why is getting sleep so important? Or more importantly, why is it so detrimental when you aren’t getting enough sleep?
- Healthy, Glowing Skin
- Lack of sleep causes blood vessels to dilate which slows blood flow to the skin, causing dark circles and lack of healthy glow
- Avoid Stress
- It can raise your cortisol levels, making you look and feel more stressed and tense, which makes you look tired and even older
- Prevent feeling “puffy”
- If you’re up late drinking, the effects are even worse, as alcohol effects sleep quality and can contribute to bloating and water retention in the face
- Stay looking young
- Your skin uses sleep hours to heal itself from the day’s damage.
- During deep sleep you produce the highest amounts of growth hormone – which repairs cells and prevents premature aging
- Fewer Breakouts
- More sleep, clearer skin. Lack of sleep can lead to stress, which causes pimples and blackheads
- Be a healthy weight
- It’s a key component of successful weight loss, keeping your cortisol, cravings and hunger in check
- Researchers at the University of Chicago found that dieters who were well rested lost more fat—56% of their weight loss—than those who were sleep deprived, who lost more muscle mass. (They shed similar amounts of total weight regardless of sleep.)
- Dieters in the study also felt hungrier when they got less sleep.
- Improve your memory
- A process called consolidation, leads to you strengthening memories or “practice” skills during your sleep, that learned while you were awake.
- Sharpen your attention.
- Curb inflammation
- Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging. Research indicates that people who get less sleep—six or fewer hours a night—have higher blood levels of inflammatory proteins than those who get more.
- Be energized to live a life full of meaning and passion!
- We all know this one, but when you don’t get enough sleep, everything suffers. Your drive for success, your relationships, your family, and simply your happiness!
See, you may have known a few of those above already, but did you know that:
- According to a recent study by Beautyrest Brand, more than 1 in 4 Americans (29%) admit they haven’t woken up feeling energized in more than a year. A third of Americans (33%) say it’s been 6 months or longer since they last woke up feeling energized.
- On average, they haven’t woken up feeling energized in five months.
So you are NOT alone if you struggle to get a good night sleep. Sleeplessness is a frustrating, yet common issue for many. It is actually so frustrating, that:
- Nearly half of employed Americans (47%) would give up 5% or more of their salary if it meant they could get a good night’s sleep each night for a year!
So now that you know the importance of getting that beauty sleep, and have the assurance that you are NOT alone if struggling with poor sleep…the common sense question is, “how can I get more hours of it?!”
Here’s how! 🙂
Tips for Better Beauty Sleep
Be sure you have quality pillows, sheets, and mattress. I was lucky enough for Beautyrest® to send me their incredibly comfy Beautyrest Diamond Luxe Pillows, and they have been giving me the best sleep! I didn’t even realize how much good pillows would make a difference in my sleep until having really high quality pillows for once, which is why I’m placing this tip at the top J
- Black out! Make your room as dark as possible, use black out blinds if possible. When light hits your skin, it disrupts the circadian rhythm of the pineal gland, interfering with the production of melatonin.
- Keep your electronic devices at least 3 feet away from your bed. Their waves can disrupt the production of melatonin and serotonin, which are hormones that regulate your sleep.
- Turn off the TV. This is another source of hormone-disruption.
- Clean things up. Make your bedroom a peaceful environment. Keeping your bedroom neat and clutter free will help to create a peaceful environment, which will ultimately lead to better sleep.
- Keep your bedroom cool but not cold. Others have noted that the ideal temperature is no warmer than 70 F (21 C) for sleeping.
- Keep the lights off. If you go to the bathroom at night, keep the lights off. Even brief exposure to light can shut down melatonin production crucial for good sleep. If you have to use a light, use the lowest setting.
- Establish a regular night schedule and sleep hours. Make a nightly routine, and stick with it. Also try to go to bed and get up around the same time, even on weekends.
- Sleep 7 to 9 hours a night. Oversleeping can be as detrimental as deprivation.
- Do something relaxing before bed, like reading, instead of stimulating activities, such as watching TV, or being on your computer or iPhone. They can raise dopamine and noradrenalin, which are brain-stimulating hormones.
- Avoid caffeine any time after the early afternoon. If you’re having really bad sleeping issues, possibly even try cutting out caffeine altogether.
- Avoid eating sugar and simple carbs that spike blood sugar right before bed. Try foods with tryptophan for an extra bonus, like dairy or turkey!
- Sip wine sooner. Even though a few drinks can make you feel drowsy, alcohol actually disrupts a restful sleep. Alcohol metabolizes as sugar and therefore causes a spike in insulin, and it affects brain chemicals that alter both quality and duration, and the ability to reach deep REM sleep.
- Stretch! Getting in a little yoga before you hit the hay can help put your mind at ease, steady your breath, and reduce muscle tension without revving up your heart.
So now that I’ve shared all this information and tips, I have some questions for YOU!
- What is the greatest sleep tip you have seen work in the past for you?
- Do you see that your pillow and bedding makes a difference in your sleep?
- What is your bed time routine??
Check out this similar post where I share tips for insomnia if you’re truly having a hard time sleeping!
Until next time,
xo Sarah Grace
Thank you to Beautyrest Brand® for partnering with me on this post. I am a compensated Beautyrestâ Brand-sponsored blogger, but all opinions are my own.