How much sleep are you getting? If you are waking up every morning and applying two coats of under eye concealer- you aren't sleeping enough! You should be getting a good nights rest every night- not just catching up on the weekends. Sleeping has more benefits than just getting rid of those dark circles so here's why you should ditch that alarm, and skip the late nights before work!
How Much Sleep Do I Need? So first off, how much sleep do you need every night? Harvard Medical School recommends adults 18+ should be sleeping between 7.5 and 9 hours. So if you think your 6 hours is enough, think again.
How Much Sleep Do I Need? So first off, how much sleep do you need every night? Harvard Medical School recommends adults 18+ should be sleeping between 7.5 and 9 hours. So if you think your 6 hours is enough, think again.
7 Surprising Benefits of Sleep
1. Better Health- Getting those nighttime zzz's won't cure cancer, but it can give your body an extra immunity bump as well as help fight inflammation - which has been linked to heart disease, stroke, diabetes, arthritis, and premature aging. A recent study in 2010 found that C-reactive protein, -associated with heart attack risk- was higher in people who got six or fewer hours of sleep a night. Yikes.
2. Fight Weight Gain- The University of Chicago has found that dieters who slept more than 6 hours lost more fat—56% of their weight loss! Your metabolism and sleep are controlled by the same parts of your brain. So when your tired, your body will produce hormones into your blood that are the same ones that drive your appetite. So if you are considering a new diet, add a new nighttime routine as well.
3. Reduce Stress- Let's face it. We all know when we don't get enough sleep we are cranky, moody, and aggressive. Not even your morning double shot espresso can cure it. So try taking a daytime nap, or getting to bed sooner. Doing this will increase your ability to handle daily stress since you won't feel as tense going into it.
4. Make Better Decisions- Lack of sleep has now been scientifically proven to effect your ability to make effective decisions. From gambling and avoiding accidents to getting better grades. Sleep deprivation can have a stronger reaction to your body than alcohol - reported The National Highway Traffic Safety Administration in 2009 .
5.Have Better Sex- According to a poll conducted by the National Sleep Foundation, up to 26% of people say that their sex lives tend to suffer because they're just too tired. Bummer. For men, if they are only getting 5 hours of sleep it can reduce their testosterone by 10-15%. As for women, if you aren't sleeping, chances are your too tired to achieve an orgasm and will often go to bed unsatisfied. This will obviously lead to problems. If you can get in 7+ hours of sleep it will improve stamina, vigor and youthfulness! So get some rest, and start having better sex.
6. Be Prettier- Ladies, did you know that your attractiveness decreases by 4% when you don't sleep? Not to mention the obvious dark circles that are difficult to cover up. The University Hospital Case Medical Centre in Ohio recently did a study and found that people who didn’t get enough shuteye lost 30 percent more water 72 hours after a skin barrier disruption, such as exposure to UV light, than those who regularly get their required amount of snooze time. They also found that poor sleepers had twice the amount of signs of ageing. This includes; fine lines, uneven pigmentation, reduced elasticity and slower recovery time from sunburns. Also, Gravity, plain and simple. If you are spending more time on your back sleeping where is gravity pulling your skin, versus on your feet or sitting up. Exactly. This is a simple science to help keep your skin from sagging-and let's not forget our lovely lady parts- so don't neglect your skin! Get under those covers a little earlier and start waking up with a youthful glow.
7. Less Pain- Researches have now found that -although it may be difficult- getting sleep can actually replace medications you may use to fight even chronic pain. Sleep loss can reduce your pain threshold making it more difficult to deal with serious injuries. Try changing your medication to a sleep aid and pain reliever!
I Just Can't Sleep. Getting to bed can be difficult. So here are some easy steps to help you get the best nights sleep ever!
1. Cut Out Late Night Caffeine & Watch Daytime Drinks- Check the labels on your favorite midday drink. You would be surprised how many sodas and teas contain loads of caffeine and sugar. If possible, stop sipping them by 2 p.m., so there’s time for their effects to wear off. This includes coffee.
2. Avoid Scary Movies. You should know better than to watch this stuff before bed- although I'm guilty of watching them myself sometimes- scary movies can pump up your adrenaline making it difficult to fall asleep. Then when you do finally manage to sleep after checking all your closets and locking the doors, you can give yourself terrible nightmares. Nothing says I hate mornings like waking up in terror with your heart pounding!
3. Avoid Bedtime Baths. This is my favorite way to wind down after a long day, however taking a bath or anything that raises your body temperature can keep you from falling asleep. You body needs to be at a nice cool temperature in order to get a good nights rest. So take your bath or do your workout earlier in the night. You can unwind and still get great sleep- just don't do it right before bed.
4. Turn Off Your iPhone.- This tip is a toughie. We tend to use our cell phones for alarm clocks, entertainment, and emails. But sending off that last email in bed can actually make it harder for you to fall asleep. I recommend placing your phone somewhere a little out of reach and even turning it off an hour before you want to go to sleep. I found it helpful when trying to get rest before a big day. I was tempted to use my phone but when it was out of sight I easily fell asleep and wasn't woken up in the middle of the night by the incessant buzzing and flashing of the latest Facebook update.
5. Watch What You Eat. Avoid eating a big meal before bed, as a full stomach can disturb your sleep. Try some snooze friendly foods that are rich in protein and tryptophan. You can find tryptophan in foods like bananas, cottage cheese, soy protein, spinach, nuts, milk, meat proteins and even whole grains. There are plenty of options for everyone, vegans and carb counters alike. So there are no excuses for not getting your nightly serving of sleep boosting foods.
6. Sleep Aids. Although I don't encourage over the counter sleep medications being the little naturalist that I am. However I have found some awesome natural ways to help get to bed sooner. Valerian Root is the easy to find, and easy on your stomach. It does not leave me feeling groggy in the mornings ( although this isn't the case with everyone). You simply take three capsules an hour before you want to go to sleep and bam.. you're out. You will find Valerian Root in most sleep aid teas as well. Another great option is melatonin. You take this when you are ready to go to sleep to help reset your circadian rhythm. You can purchase these products in your local whole foods store or simply click on the image on the bottom of my article.
7. Set The Mood. Just like a romantic dinner, mood is everything. Make sure your bedroom is dark and cozy. Try turning down the temperature a little bit and snuggle under the covers! Make sure you don't have any bright lights or unnecessary sounds. You may even want to play some soft sounds, you can purchase these tunes through iTunes and play them through your nearest gadget. But remember.. place it somewhere you can't easily reach, and turn it upside down so the light is blaring into the room. Pandora and Spotify also have awesome meditation stations that help relax and ease you to sleep. Try them out.
1. Cut Out Late Night Caffeine & Watch Daytime Drinks- Check the labels on your favorite midday drink. You would be surprised how many sodas and teas contain loads of caffeine and sugar. If possible, stop sipping them by 2 p.m., so there’s time for their effects to wear off. This includes coffee.
2. Avoid Scary Movies. You should know better than to watch this stuff before bed- although I'm guilty of watching them myself sometimes- scary movies can pump up your adrenaline making it difficult to fall asleep. Then when you do finally manage to sleep after checking all your closets and locking the doors, you can give yourself terrible nightmares. Nothing says I hate mornings like waking up in terror with your heart pounding!
3. Avoid Bedtime Baths. This is my favorite way to wind down after a long day, however taking a bath or anything that raises your body temperature can keep you from falling asleep. You body needs to be at a nice cool temperature in order to get a good nights rest. So take your bath or do your workout earlier in the night. You can unwind and still get great sleep- just don't do it right before bed.
4. Turn Off Your iPhone.- This tip is a toughie. We tend to use our cell phones for alarm clocks, entertainment, and emails. But sending off that last email in bed can actually make it harder for you to fall asleep. I recommend placing your phone somewhere a little out of reach and even turning it off an hour before you want to go to sleep. I found it helpful when trying to get rest before a big day. I was tempted to use my phone but when it was out of sight I easily fell asleep and wasn't woken up in the middle of the night by the incessant buzzing and flashing of the latest Facebook update.
5. Watch What You Eat. Avoid eating a big meal before bed, as a full stomach can disturb your sleep. Try some snooze friendly foods that are rich in protein and tryptophan. You can find tryptophan in foods like bananas, cottage cheese, soy protein, spinach, nuts, milk, meat proteins and even whole grains. There are plenty of options for everyone, vegans and carb counters alike. So there are no excuses for not getting your nightly serving of sleep boosting foods.
6. Sleep Aids. Although I don't encourage over the counter sleep medications being the little naturalist that I am. However I have found some awesome natural ways to help get to bed sooner. Valerian Root is the easy to find, and easy on your stomach. It does not leave me feeling groggy in the mornings ( although this isn't the case with everyone). You simply take three capsules an hour before you want to go to sleep and bam.. you're out. You will find Valerian Root in most sleep aid teas as well. Another great option is melatonin. You take this when you are ready to go to sleep to help reset your circadian rhythm. You can purchase these products in your local whole foods store or simply click on the image on the bottom of my article.
7. Set The Mood. Just like a romantic dinner, mood is everything. Make sure your bedroom is dark and cozy. Try turning down the temperature a little bit and snuggle under the covers! Make sure you don't have any bright lights or unnecessary sounds. You may even want to play some soft sounds, you can purchase these tunes through iTunes and play them through your nearest gadget. But remember.. place it somewhere you can't easily reach, and turn it upside down so the light is blaring into the room. Pandora and Spotify also have awesome meditation stations that help relax and ease you to sleep. Try them out.
When Waking Up.
Don't Fight Your Alarm. Even when you have gotten enough rest, it can still be torture getting up in the morning.
This is because your alarm has decided to wake you when you are in deep sleep. So to make your wake up routine a little less hostile, set a wake-up time that a multiple of 90 minutes- the length of your sleep cycle. This will help you feel more refreshed, even if it is a little less than you may like, since your body will be getting up at the end of a sleep cycle.
Don't Fight Your Alarm. Even when you have gotten enough rest, it can still be torture getting up in the morning.
This is because your alarm has decided to wake you when you are in deep sleep. So to make your wake up routine a little less hostile, set a wake-up time that a multiple of 90 minutes- the length of your sleep cycle. This will help you feel more refreshed, even if it is a little less than you may like, since your body will be getting up at the end of a sleep cycle.
These are just some tips that have either worked for me or personal friends. If something else has worked for you please let me know! I am always interested in new ideas!
Don't Be Afraid To Be Beautiful,
Sydney Day
Don't Be Afraid To Be Beautiful,
Sydney Day
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