Beauty Buzz: SLEEP
If I've said this once, I've said it a million times, the cornerstone of any successful fitness and beauty regime is sleep.
I believe I once mentioned American Women spend in the billions yearly on anti-aging skin products, and that doesn't even scratch the surface of more invasive procedures to keep that shiny young look.
Now, I am not here to make judgments and I know a good number of good people who make a nice living helping people regain or maintain youth.
Regardless, nothing replaces the rejuvenating effects of 8 hours a night. It lowers cortisol levels ( stress hormone, particularly if you head for your pillow before 11pm), induces the release of HGH (Human Growth Hormone), replenishes skin cells and removes dead ones, I mean.... do you need more?
Basically, sleeping is the most natural way to maintain youth, vitality and beauty.
Ok, you get that, I know you do. Now here's the bigger issue I gather, most people have trouble getting enough.
In the western world, we have 3 jobs, 2 kids, meals to make, lunches to pack, bills to pay, we often don't eat right, and don't really have time to consider any of this until we get in bed and turn out the light, then rather than sleeping all the worries of the world begin to seep into our consciousness and sleep eludes us.
Again, I am not judging, I am here to help. So here are a couple of tips you can use to help you combat your lack of ... vitamin zzzzs.:
1. Go to bed at the same time every night: I know this sounds a bit crazy to some of you who don't always have a predictable life, or more likely, predictable kids, none the less, we are not able to properly, and with a clear mind, take care of those around us if we do not take care of ourselves. No matter your situation, you must carve out relaxing evening time for yourself and set a REASONABLE time to get in bed and turn out the lights. Just create the habit. Even if you do not sleep immediately, teach your mind and body: this is the time to shut down.
2. Meditate for at least 10 minutes in the evening. We all have 10 minutes somewhere in the scope of our evening to sit quietly and shut down. In fact, I dare say, just before you are ready to pull the covers up is an ideal time. Meditation, at it's ideal, helps clear your mind, center you and bring into the here and now, rather than worrying about tomorrow, or stressing over what already happened earlier today.
3. Eat well. Too much, too little, not enough nutrients, not enough marco-nutrients, all of these things will contribute to lack of sleep. Even in the smallest amounts (refer to my 45 min consultation I advertise... you know... on the front page, I can help you with this stuff;)).
4. NO SCREENS. Power down. Get off the phone (unless you are listening to meditation app), get off the computer, get off the ipad.
I'm gonna side note this with reading. A lot of people like to get in bed and read to help them sleep. I don't dig it. Eastern medicine tells us the bed is made for... well... Eastern medicine says sleeping ( I say there's probably an addendum, but only that one). Read on the couch before bed. When you're in bed turn the lights out.
5. Try a warm (not hot) soothing shower (not bath), before bed. The warm water is relaxing, sitting in the bath may actually dehydrate you by raising your body temperature, which is not the best idea before bed.
6. If you are going to eat, have a mild soothing snack, a cup of tea with warm almond milk ( I mentioned this in my night eating block), a small rice cake or some cooked oats with a little nut butter.
7. One last thing I find immensely helpful is ambient or white noise. There are any number of apps, free ones at that, which offer the crashing of ocean waves, or the pidder padder of rain. It can be very useful and soothing to your mind. Almost, well, meditative.
Alrighty, so there you have it. I know it takes some adjusting, but I promise, you are putting years on and taking lines off.
As always love and peace!
Anna