Our daily activities, emotions, and challenges often carry us from paying attention to the harmony of our body, mind, and spirit. We all value good health and always yearn to achieve a healthy body and mind, yet we seem to overlook the true definition of it. Good health is not just about the absence of disease or fat, instead, it is about adopting a healthy lifestyle, healthy mental growth and healthy ways of relating to all living beings and nature. One essential component is the hours of sleep we devote to ourselves. A good night’s sleep is an essential ingredient for a healthy lifestyle whilst being the everlasting fountain of youth.
Benefits of Adequate Sleep:- Good feelings and a positive state of mind:
Sleep becomes the driving force that rewards us with good feelings and a positive state of mind. Our bodies repair and recover while we are catching some Zzz’s and enable us to go far beyond our mental distractions, ‘imperfections’ and dull complexions. Ever notice how you feel unenergized, have more negative emotions and don’t look well-rested when you’ve been sleep deprived?- You look more beautiful:
When we sleep, our stress hormone (cortisol) goes down and our sleep hormone (melatonin) goes up. Proper nighttime rest gives the skin an opportunity to recover from any daytime damage. The quality and length of rest are the foundation to the skin’s general wellbeing.
“Sleep equals recharge
When snoozing here and there, we heal, restore and eliminate the toxins from our skin. On the opposite, when sleep-deprived, sleep is compromised and so is the body’s ability to carry out the essential skin functions. Being more attentive to our sleeping patterns helps us relax our postural muscles, have fewer wrinkles, healthy glowing skin, fuller hair, and healthier appearance. That is why we need such an amazing process every night for at least 6 to 8 hours.
…so what happens to our holy skin when we don’t get enough sleep?
According to various research and scientific studies, it is still very ambiguous why sleep deprivation is detrimental to physical and mental health. However, researchers are working on the reasons and mechanisms, ranging from blood vessels littered with fatty deposits to a buildup of cellular garbage in the brain. Sleep is the utter food for your brain, body, and skin, and if you don't get enough of it, you deprive each of its nourishment. "During a good night's rest, your body works to remove dead blood cells and dead brain cells, and clears the pathways for new synapses to take place so that new blood and brain cells can replace old ones," says sleep expert Rebecca S. Robbins, M.D., Ph.D., researcher at Cornell University. Your skin becomes imbalanced, which leads to a dehydrated complexion, redness, and breakouts. Not getting enough sleep does not only negatively affect the body, it simultaneously decreases the moisture levels in your skin. Additionally, it lowers the complexion's pH levels, resulting in a less youthful skin with a diminished glow.
The value you should add:
When your skin's pH levels drop, they create an imbalance, causing the skin to not be able to produce the moisture it needs, so it makes it look drier. It can also create unnecessary redness, leaving your skin uneven and even trigger breakouts. That's why using skincare products are essential because they keep your skin at a slightly acidic level keeping moisture in and bacteria out. However, not all products have the same good effects on your skin, hence, always recommend using organic products that are non-toxic such as these skincare products found at Luxury by Sofia Organic Vitamin C Skincare Bundle. This bundle is made with natural products to help you brighten your skin, eliminate hyperpigmentation, and smooth textured skin.
How do I start improving my sleep?
Try to get a minimum of seven hours of sleep a night. If you used to be a night owl, you should try to prioritize a restful sleep, and after you have made this part of your routine you will notice how much this will change your life and the way you look. At bedtime, try to use aromatherapy and essential oils. Exercise, especially between the hours of 5 p.m. and 7 p.m. Working out in general releases endorphins (mood elevators) that help release stress, but exercising during this time period in the evening specifically — even if it's in the comfort of your own home — sets you up for a good night's sleep because it not only leaves you less stressed, you'll be even more tired and ready for bed.
If you don't get the chance to go to the gym, you can also use your skincare routine as your bedtime ritual, breathing deeply as you remove your makeup and apply a calming night cream like Organic Ceramide Night Cream. You can also try meditation since it helps put you to sleep quicker.
10 easy steps to improve your sleep quickly:
- Always sleep on your right side
Your heart is on the left side and the liver is on the right side. When you sleep on your left side, the weight of the liver can press on the heart. It’s much better if the heart is sitting on top of the liver, which occurs when you’re on your right side. You’ll breathe and sleep better this way.
- Slow down your breathing
When you slow down, your body and mind relax. Focus on your breathing and you will sleep better
- Bed by 10:30 PM at least
Sleeping earlier helps you get enough sleep. As mentioned earlier an adult should sleep at least 7 hours a night. Try to make your schedule and follow that circle. When you create a routine it is going to be much easier for your brain to follow the rhythm and feel relaxed when you wake up in the morning.
- Regulate your pulse rate
When you go to sleep and you hear our heart beating faster, it means that you are deficient in potassium. This is an indicator to let you know that you need to eat fresh vegetables and fruits that are high in potassium. But really, what causes potassium deficiency are two things: 1) stress and anxiety for many years (stress depletes your potassium), and 2) sugar
- Use a massage tool
Try to relax your muscles. Focus on your back, neck and your feet. Try this a few times and until you feel like you just released your negative energy out from your body.
- Visualize happy thoughts and images
Happy thoughts help your brain believe in the stories you create on your mind. Visualizing happy images, it boosts your mood and you will definitely wake up feeling more positive and confident
- Try reading
Reading is a healthy activity as it primarily sharpens your imagination. Aside from that, it can also aid you in relaxing and staying calm before going to bed. Reading may also help your mind separate stress from sleep time. It is important to take note though that healthy reading should be done with the paper book, not the electronic one.
- Minimize caffeine intake
Most people drink coffee in the morning to wake up. If you drink in the night it might keep you awake, so it's advisable you should not consume caffeine at least six hours prior to sleep.
- Write your own journal
Keep your night thought with you, so that when you wake up in the morning you don't forget them. Writing down happy and positive events that happened in the day may help calm the mind, resulting in better sleep. Try writing something in your journal for a few minutes before going to sleep.
- Try aromatherapy
Aromatherapy uses essential oils that promote sleep, such as lavender and chamomile. The primary reason aromatherapy is good for sleeping is it relaxes your senses, which aids in helping you fall asleep faster. You can put the essential oil in your room at a distance you can slightly smell its scent or mix some in your warm bath at night.
All in all, if you want to feel healthy, rested and naturally beautiful, start improving your sleeping routine and consider using organic products that are made of natural non-toxic ingredients. Even if this looks way beyond your schedule and you think that making more time for yourself is impossible, at least give it a try and take one step at a time. Great results will be definitely noticed.
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