Let’s face it, restful sleep is important, but many of us are not getting enough of it. Why? Work, caffeine, kids, jet lag, stress, technology. With so many demands for our attention, we are constantly trying to jam more and more into our 24–hour days, and sleep often is taken for granted and not prioritized. And that is the first step to getting more zzz’s: prioritize it. Not only will this improve your overall health, but it will also give your skin some extra perks as well. For more helpful info about sleep, pick up this book from your local library.
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Establish a P.M. Skin Care Routine
You can turn your bedtime into true beauty rest by establishing a nighttime beauty routine. When you are in a deep sleep, your skin’s metabolism, cell turnover and renewal increases, which is when your products will provide the most benefits. When you are not getting enough restful sleep, you might notice:
- Fine Lines
- Puffy Eyes
- Sallow Skin
To combat these effects, be sure to log 8 hours a night and practice a skin care routine nightly. To keep your complexion in tip-top shape, exfoliate weekly and try this quick nightly routine:
Makeover your bedroom
There are a lot of great things to add to your routine to help get better zzz’s, but you may also need to design your bedroom to get better sleep. It is important that you only use your bedroom for its purposes, rather than as a second office or living room. It is also important for your bedroom to feel like a stress–free space where you can unwind and relax. Try making these small tweaks when possible, and see if you notice any improvements.
- Invest in blackout curtains. The darker your room is, the easier it can be to drift off. Even the light from the street can disrupt your sleep cycle at night, causing you to lose quality.
- Your nightstand should be stress–free. If you keep your phone and work–related to–do lists nearby, it can cause your brain to overthink at night, keeping you awake. Try keeping just the following items: a book or magazine, a lamp, alarm clock and one item that makes you happy such as a photograph or flowers. Tuck your phone in the nightstand drawer at night, so the light doesn’t interfere with your rest.
- Prevent allergens by running an air purifier at night. You can also purchase allergy–proof encasements for your mattress, box spring, comforter, and pillows. Another great idea is to purchase a bench for the end of your bed, so you are not tossing throw pillows and blankets on the dusty floor at night. Be sure to wash your sheets, pillowcases, and blankets weekly as well.
Get the right products
About 2 hours before bedtime, our melatonin levels start to increase, which makes us sleepy. If you have a 10 pm bedtime, the ideal time to start winding down is between 8–9 pm. To help you achieve peak–bedtime–levels, try adding these products to your nightly routine. Not only do they aid in restful sleep, but they can help you set up a nightly self–care routine as well.
- Olly Restful Sleep Gummies (Buy)
- Bath and Body Works Aromatherapy Sleep Lavender Bubble Bath (Buy)
- Warming Eye Mask (Buy)
- Pillow Spray (Buy)
- A Meditation App such as Calm
Create better daytime habits
Restful sleep is an important part of your overall health. It allows us to make better decisions, solve problems, cope with change and control our behavior. Not only that, but a lack of sleep has been linked to several health problems including heart disease and high blood pressure. While many of us know that logging an adequate amount of hours each night is crucial, we don’t always realize that what we are doing during the day might be hindering us from getting quality sleep. Try incorporating these habits into your daily routine to achieve a higher–quality rest:
- Work out at least three hours before your bedtime. If you must workout closer to your bedtime, try doing these things post–workout to help bring your heart rate and temperature down: take a short, cold shower; do a set of breathing exercises; try stretching.
- I know this is a hard one for many, but having a caffeine cutoff could greatly improve your sleeping conditions. Try having your last cup no later than 2 pm. In addition to that, try cutting out all beverages one hour prior to your bedtime to prevent needing to get up in the middle of the night.
- Do any of you set your alarm 30 minutes before you actually need to get up and then hit snooze a couple times? Guilty! Unfortunately, those few extra minutes of sleep are not quality and might actually be making your more tired, because you are waking up before you can go through a whole sleep cycle. Try setting your alarm for the time you need to get up and avoid hitting snooze. A good way to accomplish this is to put your alarm on the other side of the room, so you are forced to get up.