It’s no secret that sleep plays a critical role in our overall health and wellness. But did you know that getting enough sleep can also help you look your best? It can give you that much-desired glow!
Research shows that lack of sleep negatively impacts our physical appearance by increasing the production of cortisol (the stress hormone) and decreasing levels of human growth hormone—two things that make us look more tired, older, and less youthful.
Sleep is so good for you! It's vital for your health, and getting the right amount of sleep can have a big impact on how well you feel. But getting enough sleep isn't always easy, especially if you lead a busy lifestyle or have trouble falling asleep at night.
So what's the best way to achieve that glow? You guessed it: get some sleep! Here are things you need to get better sleep to start achieving your glow from the comfort of your bed.
How Much Is Enough?
“How much sleep is enough?” This is the question that so many people want to know. The answer is simple, but it's not always easy to achieve. In fact, getting your ideal amount of sleep can be quite challenging. It all depends on how much time you're willing to spend in bed and how much discipline you have when it comes to turning off the lights and hitting the hay at night.
Sleep experts generally recommend that adults get 7-9 hours of sleep each night for optimal health—but this amount varies from person to person based on age, gender, genetics, lifestyle habits (e.g., drinking coffee before bed), and other factors like stress levels or illness. If your goal is to be at 100% by noon every day with boundless energy throughout the afternoon/evening/night—this guideline might change depending on what keeps you awake at night (caffeine consumption) or how long you usually take naps during the day (more than 30 mins).
Why Sleep Is Important
Your body and brain need sleep to function at their best. Sleep helps you learn, retain information, and improve your mood. It also allows your brain to repair and restore itself. When you don't get enough quality sleep, it's like not getting any sleep at all!
Your immune system needs sleep as well—research shows that it is more effective when you're well-rested than when you're not.
Sleep regulates hormones in the body that affect hunger, sex drive, metabolism, and stress levels. When we don't get enough of this rejuvenating time for our bodies to heal themselves naturally through restorative processes like cell regeneration during deep stages of non-REM (rapid eye movement) sleep cycles, then we can develop chronic conditions such as heart disease or diabetes down the road. This can then likely only make us feel worse in the long run if left unattended.
Getting Some Shut Eye
It's time to shut eye and sleep!
Sleep helps us stay focused and alert, helps us remember what we've learned, and maintains a healthy body weight. We may know that we should be sleeping about 7-9 hours each night, but that doesn't mean it's easy to do so!
It's hard for many of us to find time for sleep—or even just the opportunity for some quiet time with our thoughts before bedtime rolls around. If you're having trouble getting enough rest in your day-to-day life, try these tips:
Only When It's Dark.
Darkness is important for sleep. When it's dark, your body produces melatonin—a hormone that regulates your sleep cycle. Melatonin production is triggered by darkness, so if you want to get the most out of your nighttime rest, avoid bright lights in the evening hours.
This includes any type of artificial lighting, such as incandescent bulbs or LED lights. Melatonin production is triggered by darkness, so if you want to get the most out of your nighttime rest, turn down those lights.
Getting Better Sleep
The first step towards a good night’s sleep is developing a sleep routine and environment that works for you.
Here are 6 tips on how to get better sleep:
- Exercise regularly - Exercising for about 30 minutes every day can help improve your quality of sleep by increasing your metabolism, reducing stress levels that may interfere with getting the right amount of restful shut-eye, and improving overall health by adding another healthy activity into your life (not to mention all those endorphins!). Try going on walks or running after work or school instead of sitting in front of the TV with friends; start doing yoga once or twice each week.
- Drink less caffeine - Caffeine is a stimulant that can interfere with your ability to get quality restful sleep. If you find yourself having trouble falling asleep or staying asleep, try cutting back on the amount of coffee or tea and/or switching to decaffeinated versions of these beverages.
- Avoid alcohol - Alcohol is a depressant that can interfere with your quality of restful sleep. Try cutting back on the amount of alcohol you drink during the day.
- Try melatonin supplements. Melatonin is a hormone naturally produced by your body that makes it easier for you to fall asleep at night, so taking melatonin supplements basically just boosts your body's natural production of it so that you'll feel sleepy faster and may more easily want to go to bed.
- Avoid screen time - The blue light emitted by screens can interfere with your body's natural production of melatonin, which promotes restful sleep. Stop using electronic devices within an hour before bedtime.
- Infrared Sauna Blanket - One of my favorite wellness products. The heat from an infrared sauna gently warms us from the inside out, and this helps us get more comfortable in our own skin—which translates to better sleep. It's seriously a must-try.
Don't Sacrifice Sleep!
We all know that sleep is important. We’re told that as children, our parents tell us to go to bed early because it will help us grow and develop properly. We hear the same thing as adults when we ask for a day off work so we can rest. But how many of us actually get enough sleep?
According to the National Sleep Foundation, the average adult sleeps fewer than 7 hours per night—and those who work in professions where they spend more time on their feet (such as doctors and nurses) may not be able to catch up at all!
The bottom line is that sleep is important. It's a critical part of our lives and helps us live happier healthier lives. So if you're struggling with getting enough sleep, don't feel bad about it. We all have a hard time sleeping sometimes (even me!). But there are many things you can do to improve your sleep quality and quantity (like meditation or reading before bed). What one action will you try today?