Sleep is essential for a long and healthy life. And great skin!
Research shows that sleep is vital for a healthy body, boosting our immune function and metabolism as well as supporting our brain function (i.e. memory and learning). Lack of sleep has been shown to cause inflammation, which is bad news for our long-term health as it’s been linked to diabetes, heart disease (including high blood pressure & heart attacks), stroke, depression, arthritis, obesity and premature aging.
Inadequate sleep causes weight gain as when we’re over-tired our leptin (the “appetite hormone”) levels drop so we find it harder to regulate our appetites and feel hungry more than we should. Also, it’s well known that when you’re tired you’re more likely to crave high-calorie, junk food.
Sleep deprivation also causes skin to age more quickly as our bodies are designed to create more growth hormones and actively repair cells and tissues whilst we sleep. If we don’t get enough sleep, the repair process is slowed down resulting in signs of ageing such as pigmentation, fine lines & wrinkles, under-eye circles & bags and sagging skin.
The ideal amount of sleep varies somewhat between most people, but generally, it’s recommended that adults get at least 6 hours sleep a night and preferably between 8 to 10 hours.
Here are a few tips to help you get the most, and best sleep possible!
– Try to get to bed at the same time every night. If you think you’ll struggle getting to sleep a little earlier than normal, create a relaxing routine beforehand, e.g. have a cup of chamomile tea or a warm bath just before.
– Avoid caffeine (and other known stimulants, e.g. nicotine (cigarettes), alcohol, guarana etc.) for at least a few hours before bedtime
– Exercise in the morning or early afternoon, but avoid anything too strenuous right before bedtime
– Turn your TV, phone and another other blue-light emitting screens off at least an hour before heading to bed. Read a book instead!
– And last, but not least, try to sleep in a quiet, dark and cool room
Do you have any other tips for a great night’s sleep?
