13 tips for your best beauty sleep

new-years

I hope you are having an amazing holiday and you’ve been able to catch up on some beauty sleep!

Let’s talk about beauty sleep for a minute.  First of all, beauty sleep is not a myth. Beauty sleep refers to the deeper stages of sleep, namely stages III and IV, which are also called the delta stages.

During deep, “beauty” sleep, the largest release of growth hormone occurs.  Growth hormone helps the skin repair itself after a day of damage.

Without enough beauty sleep, our skin is not able to properly repair itself, which over time can accelerate aging.

Today I want to share 13 tips for getting your best beauty sleep ever.

1.  Try to get at least 7 hours of sleep per night.  Everyone has different sleep needs but new studies have found that 7 hours of sleep per night is optimal.

2.  Sleep on your back and let gravity work in your favor.  Sleeping on your back allows gravity to pull everything back and it helps to avoid “sleep wrinkles”.  Sleep wrinkles are deep creases caused by sleeping on your face night after night.

If sleeping on your back isn’t comfortable, consider using a JuveRest sleep wrinkle pillow, a special pillow designed by a plastic surgeon to help prevent the formation of sleep wrinkles while side-sleeping.

3. Try to avoid blue light for one hour before bedtime.  Blue light from your phone, tablet, and computer, stops the production of melatonin.

Melatonin is the hormone that regulates sleep and blue light stops your body from producing melatonin because it tells your brain that it’s daylight outside.  You can purchase blue light filters for your devices and check out these sexy blue light blocking glasses!

4. Take a hot bath right before bedtime.  Melatonin is naturally produced in the body after your brain detects a dip in body temperature.  A hot bath increases your body temperature and when you get out, your body temperature dips as it returns to normal, jump starting melatonin production.

5. Keep your bedroom cool, but not cold.  The ideal temperature for sleep has been found to be between 68 and 72 degrees Fahrenheit. On the other hand, temperatures below 65 degrees will pull you out of the deeper stages of sleep.

6. Turn on some pink noise because the quieter a room is, the more acute your hearing gets.  Pink noise is middle-ranged background noise that resembles ocean sounds.  Pink noise and ocean sounds have been clinically proven to induce sleep.

7. If you can’t shut off your brain enough to fall asleep, try this trick from Dr. Michael Breus, “the sleep doctor”. Count backwards from 300 by threes.  This works because it is complicated enough where you can’t think of anything else, but boring enough to lull you to sleep.  I usually don’t make it past the 270s!

8. If you want to regulate your circadian rhythm, or your “body clock”, wake up at the same time every day (even on weekends).  Your circadian rhythm is reset every day when you wake up.

9. Don’t go to bed too early.  As I mentioned above, a dip in body temperature signals the brain to start producing melatonin.  Studies have found that your body temperature rises throughout the day, peaking at 11 pm before it starts to dip.  Based on these findings, around 11 pm is the ideal bedtime for getting the best beauty rest.

10. Check your melatonin usage. 95% of melatonin sold in the U.S. is in an overdosage format.  The appropriate dose for melatonin is between 1/2 to 1 milligram. Also, melatonin is not intended to be taken every night because it is a circadian rhythm changer, not a sleep inducer. Melatonin is helpful to reset your body clock after travel or after a cycle of poor sleep.  Take melatonin 90 minutes before bedtime because it takes this long for melatonin to start working.

11. Caffeine has a half-life of 8 to 10 hours and it can prevent you from reaching the deep, “beauty” stages of sleep.  If you want to go to bed at 11 pm, it’s smart to stop drinking caffeine by 3 pm.

12. Alcohol can also keep you from entering beauty sleep. Wait at least one hour before going to bed for each alcoholic drink you’ve had.  If you’ve had two martinis by 8 pm, try to stay up until 10 pm.

13. Carbohydrates are actually sleep inducing because they increase our levels of serotonin, a calming hormone.  The sleep doctor says that an ideal bedtime snack consists of 20% protein and 80% carbohydrates and totals about 250 calories. Some good examples of beauty sleep-inducing bedtime snacks are cheese and crackers, a bowl of oatmeal made with milk, or even a small piece of cheesecake, yay!

Have a wonderful holiday, a happy New Year, and let’s cheers to skin-beautifying slumber!

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