Get a Better Night’s (Beauty) Sleep
We have all heard someone say that they “need their beauty sleep”, but is there any truth to this? Does the quality and quantity of sleep influence our overall beauty? Science says: yes.
According to researchers, a complete skin renewal can take anywhere between 52 and 75 days which takes place mostly while we sleep. That is why our skin problems pop up when we are sleep deprived. Sleep is essential beauty nutrition.
So, exactly how much sleep is needed to get this skin renewal to maintain optimal state of beauty? The amount of sleep we need can be highly age-related and depends on a person’s lifestyle and individual characteristics. On average, it is medically recommended to take 6-9 hours of sleep for optimal results.
Simple enough, right? Not quite. If you are like me, you might have trouble falling asleep. I also have the tendency to wake up in the middle of the night. That is why I have incorporated some simple techniques to help improve my beauty sleep.
1. Stop Late Night Snacking
Eating close to bedtime can disrupt your quality of sleep. Make sure to give your body at least 3 hours to digest food before going to sleep. No more late night snacks by the light of the refrigerator. Try a soothing cup of tea instead
2. Take a Relaxing Bath
About an hour or so before bed, draw yourself a relaxing bath. At Jojo-Moka, we make daily bathing a wellness ritual. Learn more about how to maximize the benefits of a relaxing bath here. Unfortunately, I know that some of you may only have a shower or do not have the time to soak for 20 minutes. My naturopath recommends taking a foot bath with warm water for at least 10 minutes. This will work for the days that you might be too busy for a full bath, too.
- Lights Out, Gadgets Off
How often do you find yourself lying in bed trying to fall asleep while reading something or scrolling through social media on your phone? For a good night’s beauty sleep, put down the gadgets, turn off the television, and get away from the glow.
Turning off the lights about an hour before going to bed encourages the release of melatonin, the hormone that regulates your sleep cycles. This gets your body ready for sleep.
- Do Not Disturb
The first three hours of sleep are vital. This is when most of the growth hormone is secreted, making these the peak hours for skin renewal.
- Healthy Humidity Levels
Keep humidity level at 50%. Anything below 50% can be drying and anything above can introduce harmful mould and bacteria to your sleeping environment. Depending on the air quality in your home, you may need to purchase a humidifier or dehumidifier.
- Even the night of party, be sure to be asleep by 3:00 am the latest, because our body rhythm achieves its peak of sleepiness at about 3-5 a.m. and experiences a smaller peak in the mid. afternoon.
- If you miss getting 7 hours of sleep a night, try to make up for it by taking a nap during the day.
- If you continue to feel unrested after waking-up, review your lifestyle. The way we feel after waking up in the morning provides insight into your quality of sleep.
- Waking up without an alarm o’clock is the best way to begin the day. Make sure there is enough natural light as you wake up.
Epidermal ‘Turnover Time, Journal of Investigative Dermatology, Skin Sciences Institute, 2003
Lee-Chiong, Teofilo L., Sleep Medicine: Essentials and Review, Oxford University Press, USA, 2008
Seldman, Marty, and Seldman, Joshua, Executive Stamina: How to Optimize Time, Energy, and Productivity to Achieve Peak Performance, Wiley, 2008.
Aldrich, Michael S., Sleep Medicine: Normal Sleep and Its Disorders, Oxford University Press, USA, 1999