We all know that sleep is vital to our health and wellbeing for many reasons. However, despite knowing the importance of getting proper sleep, many of us still fail to get enough of it. Lack of sleep can have a profound impact on your life, as it can have a negative effect on your mental wellbeing and your mood, it can increase the risk of various physical health problems, and it can also affect your appearance.
The good news is that there are various ways in which you improve your sleep, and this means that you can take steps to rectify sleep issues. By doing this, you can improve your overall wellbeing, reduce the risk of health issues, enhance your appearance, and feel far better in yourself. In this article, we will look at some of the ways in which you can get the beauty sleep you need.
Effective Solutions to Help
When you start sleeping properly, you will really notice the difference it makes to your life quality in many different ways. Some of the methods you can use in order to get your beauty sleep include:
Develop a Nighttime Routine
One of the things you can do in order to help you to get to sleep and stay asleep more easily is to get into a nighttime routine. Many people go to bed at erratic times throughout the week, and this means your body clock is all over the place. By developing a pattern and sticking to it, your body has the chance to switch off at a certain time and to wake up at a certain time, which means you can look forward to better sleep.
Use CBD Oil
These days, many people use CBD gel capsules to help with a range of issues and boost their health and wellbeing in a variety of ways. When you use CBD oil, it helps to boost serotonin levels, and this can help you to get to sleep and stay asleep more easily. This is because one of the things that serotonin helps to do is to regulate your sleep patterns. In addition, CBD oil helps you to feel relaxed and calm, which can also aid sleep. If you don't want to go the oil route, you can also take some CBD sleep gummies as an alternative.
Drink Warm Milk
There are mixed views with regard to how helpful warm milk actually is when it comes to promoting sleep. However, one thing that most people do agree on is that a warm mug of milk can help to really relax the mind and body, and once you have achieved this, you are well on the way to getting a better night's sleep.
Step Up the Exercise
Another thing you can do if you want to boost your chances of getting a better night's sleep is to make sure you are active during the day. Stepping up your exercise levels will help not only to tire you out but also further regulate your sleep through a serotonin boost.
Take a Warm Bath
One other thing you can try is to take a warm bath before bed. You can use special bath foams with essential oils to help calm you down and relax the mind, which can help to get you off to sleep with far greater ease.
Getting Your Sleep Is Important – Why?
There are many people who underestimate the importance of proper sleep, and as such, they do not pay much heed to whether or not they are getting enough of it. However, this is something that can have a profound negative impact on your life in many ways, affecting everything from the way you look to the way you feel and your health.
Sleep is the body's way of recharging its batteries and is also vital to enable your mind to rest and recharge. When you are on the go all day, it is vital that you get proper rest, otherwise, your body and mind will soon burn out and you will be left feeling really rundown. At this point, you will be at your most vulnerable when it comes to health issues, so lack of sleep can have a serious knock-on effect on all other areas of your life.
Some of the reasons why it is so important to get proper sleep on a regular basis include:
Your Mental Wellbeing
When you fail to get enough sleep, it can have a huge negative impact on your mental wellbeing, and this can affect your general health and your day to day life. It is vital that your mind and brain are given the chance to rest and recharge, and if you fail to get proper sleep, this is something you will be missing out on. You will find that you are more often irritable and grouchy, you will find it hard to focus on things, your concentration levels will be low, and you will feel drained of all energy mentally as well as physically.
Your General Health
If you do not get enough sleep, your general health will suffer in addition to your mental wellbeing. Without having the chance to rest, your body is more vulnerable, and your defenses are lower, which means you are more likely to get illnesses because you are run down. This increased vulnerability can leave you open to all sorts of health issues that could be more easily avoided if you got proper sleep and rest. Lack of sleep on a regular basis can really increase the chances of health problems, so this is another reason why you need to ensure you sleep properly.
Of course, it is not just your physical and mental health that takes a knock when you fail to get enough sleep – it will also have an impact on your appearance, hence being referred to so often as beauty sleep. Without sleep, you will wake up with bags or circles under your eyes, your skin will suffer and start to look haggard, your hair and nails can suffer as a result, and you will be left feeling very low and self conscious simply because of the way you look. So, if you want to look your best, you need to make sure you get enough sleep on a regular basis.
So, if you want to enjoy better beauty sleep each night, try out the methods outlined above.
3 Min Read
With a lack of certainty surrounding the future, being and feeling healthy may help bring the security that you need during these unpredictable times.
When it comes to your health, there is a direct relationship between nutrition and physical activity that play an enormous part in physical, mental, and social well-being. As COVID-19 continues to impact almost every aspect of our lives, the uncertainty of the future may seem looming. Sometimes improvisation is necessary, and understanding how to stay healthy and fit can significantly help you manage your well-being during these times.
Tip 1: Communicate with your current wellness providers and set a plan
Gyms, group fitness studios, trainers, and professionals can help you to lay out a plan that will either keep you on track through all of the changes and restrictions or help you to get back on the ball so that all of your health objectives are met.
Most facilities and providers are setting plans to provide for their clients and customers to accommodate the unpredictable future. The key to remaining consistent is to have solid plans in place. This means setting a plan A, plan B, and perhaps even a plan C. An enormous amount is on the table for this coming fall and winter; if your gym closes again, what is your plan? If outdoor exercising is not an option due to the weather, what is your plan? Leaving things to chance will significantly increase your chances of falling off of your regimen and will make consistency a big problem.
The key to remaining consistent is to have solid plans in place. This means setting a plan A, plan B, and perhaps even a plan C.
Tip 2: Stay active for both mental and physical health benefits
The rise of stress and anxiety as a result of the uncertainty around COVID-19 has affected everyone in some way. Staying active by exercising helps alleviate stress by releasing chemicals like serotonin and endorphins in your brain. In turn, these released chemicals can help improve your mood and even reduce risk of depression and cognitive decline. Additionally, physical activity can help boost your immune system and provide long term health benefits.
With the new work-from-home norm, it can be easy to bypass how much time you are spending sedentary. Be aware of your sitting time and balance it with activity. Struggling to find ways to stay active? Start simple with activities like going for a walk outside, doing a few reps in exchange for extra Netflix time, or even setting an alarm to move during your workday.
Tip 3: Start slow and strong
If you, like many others during the pandemic shift, have taken some time off of your normal fitness routine, don't push yourself to dive in head first, as this may lead to burnout, injury, and soreness. Plan to start at 50 percent of the volume and intensity of prior workouts when you return to the gym. Inactivity eats away at muscle mass, so rather than focusing on cardio, head to the weights or resistance bands and work on rebuilding your strength.
Be aware of your sitting time and balance it with activity.
Tip 4: If your gym is open, prepare to sanitize
In a study published earlier this year, researchers found drug-resistant bacteria, the flu virus, and other pathogens on about 25 percent of the surfaces they tested in multiple athletic training facilities. Even with heightened gym cleaning procedures in place for many facilities, if you are returning to the gym, ensuring that you disinfect any surfaces before and after using them is key.
When spraying disinfectant, wait a few minutes to kill the germs before wiping down the equipment. Also, don't forget to wash your hands frequently. In an enclosed space where many people are breathing heavier than usual, this can allow for a possible increase in virus droplets, so make sure to wear a mask and practice social distancing. Staying in the know and preparing for new gym policies will make it easy to return to these types of facilities as protocols and mutual respect can be agreed upon.
Tip 5: Have a good routine that extends outside of just your fitness
From work to working out, many routines have faltered during the COVID pandemic. If getting back into the routine seems daunting, investing in a new exercise machine, trainer, or small gadget can help to motivate you. Whether it's a larger investment such as a Peloton, a smaller device such as a Fitbit, or simply a great trainer, something new and fresh is always a great stimulus and motivator.
Make sure that when you do wake up well-rested, you are getting out of your pajamas and starting your day with a morning routine.
Just because you are working from home with a computer available 24/7 doesn't mean you have to sacrifice your entire day to work. Setting work hours, just as you would in the office, can help you to stay focused and productive.
A good night's sleep is also integral to obtaining and maintaining a healthy and effective routine. Adults need seven or more hours of sleep per night for their best health and wellbeing, so prioritizing your sleep schedule can drastically improve your day and is an important factor to staying healthy. Make sure that when you do wake up well-rested, you are getting out of your pajamas and starting your day with a morning routine. This can help the rest of your day feel normal while the uncertainty of working from home continues.
Tip 6: Focus on food and nutrition
In addition to having a well-rounded daily routine, eating at scheduled times throughout the day can help decrease poor food choices and unhealthy cravings. Understanding the nutrients that your body needs to stay healthy can help you stay more alert, but they do vary from person to person. If you are unsure of your suggested nutritional intake, check out a nutrition calculator.
If you are someone that prefers smaller meals and more snacks throughout the day, make sure you have plenty of healthy options, like fruits, vegetables and lean proteins available (an apple a day keeps the hospital away). While you may spend most of your time from home, meal prepping and planning can make your day flow easier without having to take a break to make an entire meal in the middle of your work day. Most importantly, stay hydrated by drinking plenty of water.
Tip 7: Don't forget about your mental health
While focusing on daily habits and routines to improve your physical health is important, it is also a great time to turn inward and check in with yourself. Perhaps your anxiety has increased and it's impacting your work or day-to-day life. Determining the cause and taking proactive steps toward mitigating these occurrences are important.
For example, with the increase in handwashing, this can also be a great time to practice mini meditation sessions by focusing on taking deep breaths. This can reduce anxiety and even lower your blood pressure. Keeping a journal and writing out your daily thoughts or worries can also help manage stress during unpredictable times, too.
While the future of COVI9-19 and our lives may be unpredictable, you can manage your personal uncertainties by focusing on improving the lifestyle factors you can control—from staying active to having a routine and focusing on your mental health—to make sure that you emerge from this pandemic as your same old self or maybe even better.