If you ever wake up feeling tired, chances are it isn’t because you had too much fun last night. In fact, lack of sleep can leave you feeling sluggish and unproductive at work or school.
According to the National Sleep Foundation, sleeping less than 6 hours a day has become nearly epidemic. More than 50 percent of Americans report they don’t get enough sleep every single night. And according to statistics from the CDC, 60 million American adults suffer from chronic insomnia, leading to daytime fatigue and poor concentration.
In addition to normal sleep, I have examined the concept of beauty sleep and processed all the details that will be good for you in this article.
Contents of Article:
- #1 Is Beauty Sleep Real? What Are The Benefits?
- #2 How To Get Quality Beauty Sleep?
- #3 Poor Sleep Has An Impact On Your Brain
#1 Is Beauty Sleep Real? What Are The Benefits?
When someone tells you, “You’re looking pale” (or something similar), it’s quite common for you to feel annoyed by his words. They’re basically telling me, “You look awful.” My eyes look red and swollen from insomnia. My skin looks blotchy and my color is weak. For these types of situations, I would say I didn’t really “catch” any “beautiful sleeps,” which means that I probably did not catch any beautiful sleeps at all.
Doctors agree that good sleeping habits play an important part in keeping us looking our best. We can agree that most people could confirm this without knowing any science behind it. New research from Sealy has revealed that people who sleep for at least eight hours each night report better-looking eyes, clearer complexions, less wrinkling and better overall health than those who don’t get enough sleep.
Why does lack of sufficient good quality restful, uninterrupted time for sleeping affect both our physical and mental well-being? Why does poor quality restful, uninterrupted night’s rest negatively impact our physical and emotional health? At this point, we will examine the somewhat classic concept of beauty sleep. What is beauty sleep? What benefits does it have? But before I move on to the actual article, I want to answer the title, is beauty sleep real? Yes, it is absolutely true.
You don’t need to specifically separate beauty sleep. A good and quality sleep will benefit you in many ways. Here are some of the benefits that a good sleep will add to you as a beauty sleep:
#1.1 The Faster Skin Heals
Your skin uses rest hours to repair itself after the day’s wear and tear. As you sleep, your skin takes advantage of this time to repair itself. It’s because you may wake up looking refreshed and flushed.
#1.2 Brighters Eyes
You may feel fine without any energy, but people who know you will probably see right through you if you pretend otherwise. They studied a group of men who were trying to lose weight by eating less and exercising more people who’ve had eight hours sleep. Well rested individuals appeared healthier than the ones who had been awake for longer periods of time. And they also looked better.
Also, do you want sparkling eyes? You shouldn’t allow dark circles to steal their spotlights from them. “Dark” circles don’t necessarily mean that your family has dark skin, but they could appear darker than usual if you’re not sleeping well. To conceal these dark circles, first lightly apply an under-the-eyes light layer of skin care product as a primer. Blend in a small drop of concealer one shade lighter than your skin tone onto the spot where you want to hide dark circles.
#1.3 Even Skin Tone
Pulling an all night without sleep can make your skin look paler or darker than usual. Sleeping helps improve your circulation, which reduces wrinkles. Apply makeup when you get out of bed if you notice any unevenness. Apply it with translucent powder (if necessary) or with a tinting product to even out skin tone.
#1.4 Healthier, Fuller Hair
Lack of restful night’s rest, hair issues, breakages, hair damages, and even hair growth can all be influenced by inadequate amounts of good quality rest. Because they’re located under the skin, the roots and follicles of our hairs require nourishment from the bloodstream. When we don’t get enough sleep, our blood circulation slows down which makes it difficult for skin cells (which contain lots of protein) to receive adequate nutrition from blood. Those skin cells weaken and they become less able to grow quickly.
#1.5 Less Wrinkles
Sleep helps skin produce new collagen. And that helps prevent wrinkles. A thicker layer of collagen means smoother, younger looking skin.
If you get less than 5 hours of sleep each night, you could end up developing two times as many wrinkles as if you slept for 7 hours.
#1.6 Tips: Pick Your Best Position
Remember that gravitational pull can cause eye bags and wrinkles. Sleeping on your back could cause your face to sag due to excess weight from fat deposits. If this happens, then sleeping on your sides or back may increase the appearance of bags under eyes and wrinkles. Sleeping on your side may be better than lying on your back, but it won’t suit everybody.
Finding out what position works best for you to sleep better because your position doesn’t really impact your beauty sleep if you aren’t actually asleep.
#2 How To Get Quality Beauty Sleep?
Most people when they’re asleep usually lay down on their side, pressing their face, chest, and stomach into their pillow/blanket; this can cause the person’s blood vessels to swell up. Sleeping on your sides doesn’t allow for the best position to keep your neck and shoulders from pulling on your body too much, so instead sleep in a slightly elevated position. A lack of sleep causes skin to wrinkle deeper.
If there’s too much pressure on the skin, it looses some of its elasticity which makes it less able to stretch outwards. Sleeping on your stomach causes excess skin stretching and wrinkling, which may lead to sagging. Your skin shouldn’t be touching anything else at all.
#2.1 You Should Use A Humidifier In Your Bedroom
Hydrating your skin is what helps keep it supple and fresh. But when you’re sleeping all night, you aren’t hydrating yourself by consuming water. Therefore, your skin loses vital moisturizing properties.
Running a humidifier in your room helps keep your skin moisturized because it creates moisture for both yourself and the air. A humidifier works by pulling moisture out of water and blowing it into the air, giving that air less humidity and, therefore, making it gentler on your face. To get the most from moisturizing creams, follow up by using a humidifier to keep skin moist for optimal hydrating effects.
Also, using aromatherapy can help improve your quality of sleep. Lavandula angustifolia (lavender) can be used to help induce better sleep patterns. Subjects who were exposed to lavender reported having more energy in the mornings than before they took the lavender capsules. Researchers found that the scent of lavender can help you fall asleep faster by promoting deeper sleep.
Two ways to use aromatherapeutic products include self-care and for others. For example, you could use a scented candle and inhale its aroma every night. An alternative way to help improve sleep quality is to inhale the scent of lavandula for two full minutes every hour for two hours before bed.
#2.2 Try Regular Exercise
Exercising regularly will not only make you feel better but will also improve your sleeping habits. There is an abundance of studies showing that regular exercise improves sleep quality.
A study conducted at the University of found that exercising caused an initial increase in the rate of breathing and heartbeats, which was then accompanied by a drop in the rate of breathing, indicating the end of physical activity. Regular exercising can improve your sleeping habits by making it easier to relax when falling asleep and staying asleep. Another study shows that walking briskly for at least 30 minutes three times each day improves your overall health, including better sleeping patterns. Over the past decades, years of medical research suggest that regular exercise helps improve overall health and quality of life. However, when it comes to exercising late at night, doctors say avoid doing so for two reasons. First, the body’s circadian rhythm may be disrupted by light exposure late at night. Second, the body needs time to cool down after strenuous activity. Aim to exercise for at least 30–40 minutes three to five hours prior to bedtime.
#2.3 Wearing A Silk Sleep Mask During The Night
Sleeping without any light is important for getting quality sleep. A face mask prevents you from having issues due to exposure to light by totally eliminating the possibility of light interference. For the best results when using an eye patch, use silk. To keep skin from wrinkling, make sure the materials pressed against your skin are as soft as possible.
If you want to get even more out of your silk pillow cases and bedding, there’s nothing better than pure silk. To help prevent any signs of redness or puffiness from developing overnight, keep these items close by.
#2.4 Get Up And Go To Sleep At The Same Time Every Day
If you want to achieve the ultimate restful night’s rest, then make sure you don’t change your sleeping hours. It lets your brain get a break from thinking for a while so that your mind can focus again.
It’s important to get enough rest every day, so set aside consistent blocks of time for sleeping and don’t just go by feel. If you’re able to get by on four hours of sleep per night, try sleeping between 11:00 p. m. and 7:00 a. m. You may be able to adjust your sleep cycle to fit your lifestyle better. Just pick whatever time works best for you, but don’t forget to keep up with it consistently.
It’s important to always get enough sleep so we don’t lose our circadian rhythm. Include weekends and holidays! It may be tempting to stay awake longer than usual and sleep in at times, but this could disturb your sleep pattern.
Furthermore, other studies from the University of Pennsylvania found that going to bed early actually made people feel tired later.
To ensure you’re getting the best beauty sleep possible, set an alarm for when you want to wake up each day. Even if you’ve had trouble sleeping or don’t always enjoy waking up early, you might be surprised by how refreshed you become after doing so.
#2.5 Turn Off Electronics One Hour Before Bed
Electronics such as tablets, laptops, smartphones, TV, and even some light bulbs (e.g., LED) emit blue light, which delays the release of melatonin and can keep you awake long into the night.
Dr. Nakamori Suganuma of Osaka University conducted a study in 2007 on a total of 5,875 Japanese internet and television users. His findings, published in the journal Sleep And Biological Rhythms, suggest that “While heavy computer and television use before bedtime has a small effect on sleep duration, it may have a significant effect on sleep quality.” Replace bedroom light bulbs (such as LED and other energy-efficient designs) with bulbs that emit a more natural white light. This will help your brain prepare to release melatonin, which in turn helps you get restful beauty sleep.
#2.6 Use Your Bedroom For Sleeping Only
Sleep experts advise keeping any activity out of your bedroom except sleeping and having sex with your partner. Like setting up an early morning schedule to get ready for school, making the bedroom your sanctuary where you spend time alone with yourself before leaving it every night helps establish an association in your mind of the room as a place of seclusion and rest.
Remove a television from your bedroom if you have one. Try not to look at your phones, tablets, laptops, and other electronic items when sleeping. Don’t eat in front of the TV or computer, even if it’s only a small snack. Avoid doing work when you’re in the bedroom because if you get distracted then things won’t go well.
You need to treat your bed room just like a “sanctity.” You should create an environment where you can relax. Where you can feel relaxed and stress free. Your bedroom is one place where you should be able to enjoy intimacy, sleep, and nothing else.
#3 Poor Sleep Has An Impact On Your Brain
Studies indicate that people who don’t get enough sleep suffer from impaired memory, emotional stability, and poor judgment—all of which can impact their ability to perform at work. Feeling angry, sad, and frustrated can negatively affect one’s job performance.
People who get six or fewer than seven (recommendable) consecutive hour of uninterrupted rest — meaning they don’t fall asleep for an entire night — are more likely to develop Alzheimer’s disease. Those who get less than 7 uninterrupted sleeping periods are 1.3 times more likely to develop Alzheimer’s compared to those who get 7 or 8.
#3.1 Sleep Deprivation Has An Impact On Your Body
Deprivation can cause you to be lethargic and tired, which means less energy for you to get through the day. Studies have shown that prolonged sleep deprivation can increase your risk of cardiovascular diseases, strokes, diabetes, and high blood pressure because of the higher levels of cortisol (a stress hormone).
Sleep deprivation goes far beyond simply affecting your appearance. It affects everything else about you too. Lack of sleep can negatively impact both the physical and mental health of people who frequently experience poor sleep quality.
#3.2 Lack Of Proper Sleeping Habits Can Lead To Poor Eating Habits Too
Besides looking good and having healthy habits, sleeping too long or not enough can also affect your weight. Being sleep deprived has been associated with weight gain and a higher likelihood of obesity in both male and female adults at any age. Similarly, obese patients with sleep apnea tend to gain more than normal amounts of extra pounds.
A recent U.S. government sponsored research project found that sleeping fewer than seven sleep nights per week increased obesity risk by 15%.