Improve Your Sleep, Decrease Stress and Boost Your Skin
How’s your sleep? Are you getting enough?
And by enough, we mean consecutively enough? If you’re a new parent, for example, chances are you’re saying a “no”. And, of course, that’s normal. Not easy, but normal. (Please allow us to send you a virtual coffee and the assurance that your beloved sleep will, one day soon, return.)
However, if you’re not adjusting to a significant change in routine and are not experiencing disturbances - here’s what you need to know about the importance of consecutive nights of adequate sleep.
Fact: Did you know sleep has been shown to produce an immune response, and the effects of losing sleep can last for several days?
Sleep deprivation even increase your chances of developing an infection and susceptibility to onset of a cold. Which is why, if you’re experiencing disturbed sleep, it’s so important to make sure you’re counteracting this with lots of nutrient-dense foods.
Believe it or not, just plain old “not getting enough sleep” (a common practice for so many of us) causes inflammation. Scientists have measured this in a few ways. A variety of studies evaluating the effects of acute sleep deprivation (typically by restricting sleep to 4 hours per night) for several consecutive nights (on average, 3 to 5 days) have shown increases in markers of inflammation and the numbers of white blood cells in the blood.
Specifically, even just three consecutive nights of inadequate sleep can cause increased pro-inflammatory cytokines. These activate your immune cells - meaning that your body is on guard, and ready to mount an attack against infections that don’t exist. Hello inflammation.
So what’s your intrinsic motivation to have a better night’s sleep? Perhaps it’s to have more energy? Or to feel less irritable? Did you know that good quality sleep can actually improve the long-term health and surface appearance of your skin? Here are a few things you can do will aid in better quality sleep:
Simple Sleep-Boosting Solutions
Wean off caffeine after 2.00pm
Avoid screen time after the sun sets – or try wearing blu-blocking glasses at night
If possible, avoid doing work two hours before bed
Meditate. If you’re new to the world of meditation, try downloading an app. Our very own Sammy’s guided meditations have been featured on @insighttimer - the #1 free app for sleep, anxiety and stress.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Every now and then, take 10 slow and long deep breaths
Create a calming environment in your bedroom – indoor plants, candles, fresh bed sheets
Try to go to bed and rise at the same time each day
Include a gratitude practice – name three things you are most grateful for that day
Read a good book before bed
Consume a nutrient dense diet
Reduce processed foods and sugars (chocolate and/or wine before bed can have a dramatic effect on your sleep quality - so consume in moderation!)
And remember…
While it’s critical to try and get enough sleep, sometimes life throws challenges our way. When it comes to setting yourself up for better sleep habits, start small. By making just one small tweak to your routine, you can make a big difference. And if you’re experiencing persistent sleep issues that impact your daily life, it could be helpful to chat with your GP.
Do you have any skin goals you need help with in 2020? Feel free to contact us for a complimentary chat. We’d love to help.