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Beauty sleep - Benefits and Tips on getting wonderful Beauty Sleep

A good rest has always been called beauty sleep. No beauty cream, no facials, no amount of makeup can give you the glow, fresh and relaxed look that a sound hole beauty sleep provides.

Skin makes new cells twice as fast during sleep time as during waking hours. Further more, several studies have found that sleep deprived humans have lower level of a growth hormone the skin needs to repair environmental damage and produce new skin cells. When cell replacement falls behind, wrinkles and slackness results. Hence the importance of beauty sleep.

The body diverts blood away from the skin to the 'essential' organs as a result of lack of sleep, giving your complexion that fatigued look and slack muscle tone. Adequate sleep is one of the best beauty treatments available!

Sufficient rest and recuperation effectively reduces our stress hormone, cortisol. When we are sleep deprived, cortisol levels rise

Without the sleep you need, you'll look older and your skin will look drier. Your skin renews itself as you sleep which is why too little sleep can make your skin look tired and dull. Sleep renews and refreshes us and is vital for good health and beauty. The average need for an individual is eight hours; it varies from person to person. Identify your need by the way you feel when you wake up.

How much sleep is adequate?

The quantity of sleep that we need differs from one individual to another. However, the average requirement for an adult is said to be 7 hours of sleep in 24 hrs.

One problem that has increased in recent times is that of insomnia, the inability of sleep. It is mostly our lifestyle or stress that may be the cause. If you a chronic insomnia, you should consult your doctor, who may even refer you for psychiatric aid.

If mild insomnia is your problem, you should take a look at your lifestyle, as well as your eating and sleeping patterns. For instance, your social life may entail late nights and heavy dinners, not to mention alcohol. Such things can interfere with sleep.

Important tips for beauty sleep

The following tips can help you achieve sleep and the benefits it provides. These tips are intended for typical adults, but not necessarily for children or persons experiencing medical problems.

  • Do not nap during the day
  • Limit caffeine and alcohol
  • Don't smoke
  • Expose yourself to bright light/sunlight soon after awakening
  • Exercise early in the day
  • Check your iron level
  • Make sure your bed is large enough and comfortable
  • Keep your bedroom peaceful and comfortable
  • Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep
  • Make your bedroom primarily a place for sleeping
  • Hide your clock
  • Keep a regular schedule
  • Finish eating at least 2-3 hours before your regular bedtime
  • Incorporate bedtime rituals
  • Eat only a light snack before bed
  • Drink warm milk before bedtime
  • Jot down all of your concerns and worries
  • Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake
  • Go to sleep when you are sleepy
  • Sleep on a comfortable mattress and pillows
  • Avoid "over-the-counter" sleep aids
  • Do visualization
  • Get out of bed if unable to sleep
  • Don't do anything stimulating
  • Avoid alcohol close to bedtime. It can lead to disrupted sleep later in the night
  • Get up and eat some turkey
  • Consider changing your bedtime

Finally, if you have trouble falling asleep, maintaining sleep, awaken earlier than you wish, feel unrefreshed after sleep or suffer from excessive sleepiness during the day or when you wish to be alert, you should also consult your physician. Be sure to tell him/her if you have already tried these tips and for how long.

Tips for keeping a sleep diary

Learn about your sleep patterns and habits by keeping a daily sleep diary. Make up your own 'Beauty Sleep Diary' and include:

  • Time you went to bed and woke up
  • Total sleep hours
  • Quality of sleep
  • Times that you were awake during the night and what you did (e.g. stayed in bed with eyes closed or got up, had a glass of milk and meditated)
  • Amount of caffeine or alcohol you consumed and times of consumption
  • Types of food and drink and times of consumption
  • Feelings - happiness, sadness, stress, anxiety
  • Drugs or medications taken, amounts taken and times of consumption.

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