How To Benefit of Sleep for Better Health
The popular phrase ‘ beauty sleep ‘ is accepted by everyone. The finally provided evidence about good night’s sleep is more than just an expression, actually it is science. Getting beauty sleep means a minimum of 7 to 8 hours. Less than 5 or 6 hours of sleep on a regular basis means increasing your risk of health issues.
We all know that good sleep is critical for a person’s well-being. If you cannot sleep well, the trick may be to explore your own sleep preferences and to tailor your environment and behaviors accordingly. Investing the time now can lead to substantial health benefits in the long term.
‘Beauty sleep’ is a real magic. Your skin heals during the night from the damage through the day. When you go to sleep for about 8 hours, your skin takes the chance to improve. At the morning you will wake up fresh, full with energy with healthier and rosy skin.
More sleep means clearer skin and fewer breakouts. The lack of sleep can cause stress conditions, which lead to appearance of acne and blackheads on your skin. Some experts found out that even the older people who’re stressed have more breakouts.
Fresh look and brighter eyes
If you want sparkling eyes at the morning, here is the key. Do not let the dark circles show at your face. Dark circles are often genetically transmitted within the family, but they can get even darker if you not get enough shut-eye. To cover the dark circles apply a light layer of eye cream than apply a concealer lighter than your skin.
Even Skin Tone
Beauty sleep makes healthy blood flow to your skin and at the morning you will have even skin tone. If you wake up with uneven skin, you can cover the face with applying foundation.
You will look better and more beautiful
For sure you will get more beautiful if you had enough sleep during night. Some researches from Sweden had a study research when a group of people took a look at pictures of sleepless people and ones who had about 8 hours of sleep. The well rested people seemed healthier, better and more attractive than others.
Keep a consistent bedtime
Try to go to bed at the same time every night and wake up at the same time every morning. You may also want to change your regular bedtime to ensure that you are getting enough sleep.
- For example, if you usually don’t go to bed until 11:30pm and you wake up at 6:00am, then you may want to consider pushing back your bedtime to 10:30pm to get more sleep.
If you try to go to sleep at a set time and your body resists, don’t give in completely. Stay up for an extra 15 minutes and then attempt to fall asleep again. Resist the urge to get angry or frustrated as this will only increase stress and keep you up longer.
- Use the extra minutes to think of 15 dreams that you would like to have.
Avoid things that might keep you up or disturb your sleep
There are some things that might be interfering with your ability to fall asleep and stay asleep at night. Consider what you can change to improve your sleep, such as by avoiding:
- Drinking alcohol at night.
- Using stimulants such as caffeine and nicotine in the afternoon and evening.
- Eating heavy meals before bed.
- Exercising within four hours of your bedtime.
- Napping during the day.
Slow your mind
Avoid dwelling on the day’s duties, stress, tension, and negative emotions. Mentally visualize putting all of your concerns in a box and placing that box on a shelf to take down tomorrow.
- Your mind continues to work on developing skills during sleep via a process called consolidation.
Power down gadgets
An hour before bedtime, turn off the TV and put your phone away. Instead of watching the news, read something light-in-content. A good novel or comic is a great way to escape reality and segue into dreams.
Outfit yourself properly
As you choose your nightclothes, take into account personal preferences, but also factors such as temperature and skin irritants. For example, if polyester feels itchy, you might be better served by choosing cotton fabric. Flannel is a popular fabric for sleep clothes as well, but many find it to be too hot in the summer.
- Investigate the benefits of sleeping naked. Wearing no clothes lowers your body temperature leading to deeper, more restful sleep. It could also help build body confidence.
Use your bed only for sleeping and sex
To make sure that your mind knows that it is supposed to relax and sleep when you get into bed, it is important to make sure that you only do sleep activities in your room. Do not read, eat, work or watch television in bed.
- Also, make sure that you go to bed only when you are sleepy.
Think about lighting
Install dimmable lights or use a bedside lamp. Try to avoid going immediately from full light to full dark, ease your body into a state of sleep.
- Make sure that your room is dark and that there are no lights coming into the room that might disturb your sleep. You might consider getting some light blocking curtains if your room tends to get really bright before you have to wake up or if street light shine in. Or, you could wear a sleep mask.
- If you need a little light to feel comfortable, consider a nightlight, some flameless candles, or even a lit up alarm clock.
Choose a temperature preference
Start out by picking one temperature and then gauging how your body reacts overnight. The ideal thermostat setting is around 65 degrees for deep sleep. Avoid extreme hot or cold temperatures in your bedroom.
- The most important thing is to keep your head cool throughout the night without chilling the rest of your body. This often means that you will want to experiment with clothing and linen layering.
Keep it clean
Allergens are a serious problem for many people and complications often appear at night. Eliminate dust in your bedroom regularly to keep it from going airborne. A good air purifier can help with this as well.
- In winter, humidifiers can assist people with breathing problems by adding moisture to the air.
Use your nightstand
Stock it with all of the items that you will need throughout the night. Place medications, tissues, lotion, any electronic devices/alarms within arm’s reach.
Plan ahead for noises
If you wake easily, consider purchasing ear plugs or muffs intended for sleep. Sound machines are also a good investment. They can mimic soothing waves, rain, or even jungle sounds!
- You can also try playing some white noise, such as rain or ocean sounds on your phone. Just make sure that the light from your phone is blocked out.
Purchase an excellent mattress
One might use a firm mattress, not too hard and not too soft. One might consider a thick cotton Futon style mattress without springs, on some stiff surface like a bed-spring, plywood or some stand that may come with it.
- Mattresses impact blood flow and, therefore, those that relieve pressure points are the best for overall health.
Experiment with various sleep positions
Your choices here are: side, back, and stomach. Side-sleeping is the most common with 41% of people preferring some version of the fetus position . Sleeping this way especially benefits anyone suffering from hip issues, including pregnant women.
- Is it better to sleep on the left or right? You may experience more episodes of reflux with right-side sleeping.
- Sleeping on your back is better with a pillow placed under your knees for lumbar support.
- Physicians are the most concerned about stomach sleepers as this position places pressure strain on the lower back and neck.