HOW TO GET A GOOD SLEEP EVERY NIGHT

What is the secret to a good night’s sleep? When it comes to beauty sleep, people always have problems. How can you de-stress after a long day of work? How do we get that most needed beauty sleep? How can you go to bed, close your eyes, and dream of kitties and bunny rabbits all night long without tossing and turning?

The human body runs on a clock that affects the brain, hormones, and one’s overall well-being. This body clock turns on the moment you wake up and shuts down when you go to bed. This rhythm is directly affected by sunlight. Natural sunlight improves your daily energy and cuts the time it takes to fall asleep by half. People who are active and outdoors during the day fall asleep quicker and stay asleep longer than those who stay indoors for most of the day. Studies show that people with insomnia are less likely to suffer from sleep deprivation after being exposed to an average of two hours of sunlight daily.

BEDTIME MASSAGE

For some people, a nice massage might just do the trick. The best way to go about doing this is to lay face down with your arms parallel to your body and have someone give you a massage. If you don’t have anyone at home to do this, do it yourself. Pay attention to the body parts that ache the most during the day. If you stand on your feet all day long, massage your legs and feet. If you work with computers eight hours a day, massage your hands and neck. Even if these body parts don’t bother you, still get a massage to circulate the blood to all extremities.

AVOID ELECTRONIC DEVICES BEFORE BEDTIME

Studies show that people who use tablets and cell phones before bedtime have a hard time falling asleep because of blue light exposure. If you can’t reduce exposure to electronic devices at least two hours before bedtime, try to install an app like f.lux on your cellphone or tablet. This app reduces your exposure to blue light, increasing the chances of falling asleep quicker.

DON’T DRINK TOO MUCH COFFEE

If an apple a day keeps the doctor away, too many cups of coffee a day keep sleep away. Coffee is a double-edged sword. While it keeps you awake during the day, it may prevent your body from falling asleep at night. Caffeine stays in your body anywhere from 6 hours up to 8 hours. Therefore, don’t drink coffee after 4 pm, especially if you have trouble falling asleep.

DON’T NAP FOR TOO LONG DURING THE DAY

While a short nap during the day is highly beneficial, a long rest is not. Sleeping for hours during the daytime has been shown to confuse the nervous system’s internal sleep cycle, the same sleep cycle that helps us fall asleep at night. One study concluded that participants who napped for more than 30 minutes during the day had problems falling asleep in the evening; conversely, participants who slept for 20-30 minutes fell asleep quicker in the evening.

HAVE YOUR BEAUTY SLEEP AT THE SAME TIME

An essential aspect of your beauty sleep should be consistency. Old studies have shown that if you go to bed before 10 pm, you rest better. However, recent studies have proven this to be false. These studies have shown that the key to a good night’s beauty sleep is going to bed at the same time. If you go to bed at 10 pm, go to bed at 10 pm—even on your days off. If you go to bed at 4 am after working nights, go to bed at 4 am on your days off as well.

AVOID ALCOHOL BEFORE YOUR BEAUTY SLEEP

Alcohol usage has a negative aspect on hormones and sleep. While alcohol can put you to sleep rather quickly, alcohol also causes sleep apnea, snoring, and disrupts sleep patterns. Alcohol also hinders the production of Melatonin, which is vital to sleep. People who consume too much alcohol wake up frequently during the night, snore, have trouble breathing and wake up with intense migraines and nausea the next day.

MIND YOUR SLEEPING ENVIRONMENT

The other secret to a good night’s rest is the environment. It is not always important how much you sleep but where you sleep. Noise levels, the amount of light in the room, and even furniture arrangement can hinder your beauty sleep. People who have the best night’s sleep live far away from traffic and sleep in a dark environment with minimum light and noise. Relaxing music such as jazz, or new age singers like Enya, relaxes the body, calms the mind, and improves sleep quality. Room temperature is also vital. The ideal room temperature for a good night’s sleep should be 70°F.

DON’T GO TO BED RIGHT AFTER YOU EAT

Late eating is detrimental before bedtime. Eating late is negatively linked to the release of Melatonin and HGH. Studies suggest that the last meal of the day should be four hours before you go to bed. Leaving time between dinner and bedtime helps the body digest properly and eliminate any waste before falling asleep. Do not drink too many fluids before you go to bed. While water is vital to the body, avoid liquids 1-2 hours before bedtime; this will remove the need to use the restroom during the night.

MEDITATE A LITTLE BEFORE YOUR BEAUTY SLEEP

Meditation, especially in the evening, has been shown to improve the sleep quality during the night. Some relaxation techniques that enhance sleep include listening to calm music, intimacy with a significant other, reading, meditation, deep breathing, and relaxing in a warm bath 90 minutes before bedtime. There are also many mantras that can be said before bedtime to relax the mind and body.

HAVE A COMFY PILLOW

A comfortable bed and the right pillow are essential to a good night’s sleep. A study showed that 57% of the people who bought a new mattress significantly reduced back pain after a month. The same people noticed a 60% reduction in shoulder pain and stiffness.

EXERCISE BEFORE BEDTIME

Finally, the secret to a uninterrupted beauty sleep is meditation or exercise. Working out reduces insomnia symptoms, increases sleep duration, and reduces the dependency on drugs, especially sleeping aids. People who exercise daily rest better. The only question is when you exercise; if you exercise too late in the evening, you might have problems sleeping. If you get your body a little tired during the day but not too tired to the point of exhaustion, you will sleep better.

So how do we get our most needed beauty sleep? Try these relaxation techniques before going to bed and you will sleep better, wake up more rested, be in a better mood throughout the day, and enjoy life to the fullest. Sweet Dreams, and if you find the secret to a good night’s beauty sleep, don’t forget to share it with your loved ones, they will be forever grateful.