9 TIPS for a better night's sleep
It really is beauty sleep
Adults need 7-9 hours sleep a night. When you sleep, your body recharges, so you wake up feeling refreshed, revitalised, ready and raring to take on the day.
If you repeatedly don’t get enough sleep, it shows in your face – dark circles under your eyes and poor skin condition. During the night, the skin’s natural replenishing and repairing cycle is active. If you want to look fresh as a daisy, make sure you get enough sleep each night because it's a powerful beauty treatment.
Here are some of our top tips for switching off, unwinding and getting a good night’s sleep...
1. Have a regular routine
It supports your body clock if you go to bed and get up at the same time each day.
Your evening skin ritual of cleansing, toning and revitalising supports your evening routine in readiness for bed as well.
2. Make Lists
Create a list of any jobs that will need to be done the following day. Any thoughts you may have write them down, rather than keep mulling them over in your mind. Use ‘Reminders’ on your phone, then you don’t have to worry about all the things you need to remember.
3. Alcohol, Caffeine and Sugar
All are stimulants so perhaps a small wine with dinner and/or a cup of weak tea after dinner, no coffee. Any later drink a chamomile tea instead, and no late night sweets.
Bedroom temperature should neither be too hot or too cold, around 18 degrees is optimum. Your bedroom needs to be dark and quiet. Your bed needs to be cosy and fabulous.
5. Daily Exercise
Exercise, particularly in fresh air aids a good night’s sleep, as does yoga, tai chi, meditation.
Resolve any issues before bedtime, it’s important to go to bed in a peaceful frame of mind.
The screens of devices such as tablets and smartphones emit what is known as blue light. All light can suppress the secretion of melatonin – the hormone that controls our day-night cycles – in the evening and night-time, but blue light has a particularly pronounced effect and studies have shown that it’s best avoided at night. One such study has found 2 hours on a device lowers melatonin (brain’s body clock hormone) levels by 22% so…
a) No technology 2 hours before bedtime - ok, at the very least one hour then.
b) iOS has a Night Shift function. Go into SETTINGS > DISPLAY & BRIGHTNESS > NIGHT SHIFT > SCHEDULED usually 8pm to 6am, and this function automatically warms your phone’s screen colour during those hours.
c) Make your bedroom no technology zone – no phone, computer, tablet or television.
d) Read a book instead or e-readers that aren’t back lit, but illuminated from the front with LED such as Kindle Paperwhite are quite different from the blue light omitted from many other devices.
A recent study found reading reduced stress by a whopping 68%.
8. Calming Moor Lavender
a) We recommend a relaxing bath with Epsom Salts (magnesium) and Moor Lavender Calming Bath Essence.
b) You may also use Moor Lavender Calming Bath Essence in your compressing and hydrating basin water when you’re getting preparing for your evening facial cleanse. When you’re holding the compress around your face inhale deeply.
c) Moor is a specially prepared peat extract used for its grounding energy to get you out of your busy head and it’s also protective, shielding you external influences. Moor Lavender Calming Body Oil is also available.
d) Pour some Moor Lavender Calming Bath Essence in a small bowl in your bedroom, add very hot water, shut the door, allowing the aroma to disperse.
9. Beauty Sleep and Your Skin
Your skin eliminates and regenerates during the night time. Dr. Hauschka has a no night cream stance because heavy, occlusive night creams impede natural night time functions of your skin. Botanical extracts held in an aqueous solution support your skin during the night with organic rose apple based Night Serum or to support a maturing skin Regenerating Serum.
Did you know that night creams impede your skin’s natural regeneration and elimination activity during the night time?
During the night your skin is metabolising and eliminating the day’s waste, that’s one of its many functions as the largest organ in your body.
The night time rhythm of the skin is one of a ‘breathing out’.
How do you know this is happening? Because skin disorders such as eczema, shingles, chicken pox or measles are much worse during the night. How often have you woken up in the morning to be greeted by a pimple?
There are no environmental factors that you need to protect your skin from while you’re asleep.
A night cream – which is usually a heavy, expensive, occlusive substance impedes your skin’s normal night time process.
At first our ‘no night cream’ stance seems unusual, however within one month (a skin cell cycle) you’ll need no more convincing!