How to Get Beauty Sleep 𓆩♡𓆪

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Hi girls! One of the most important parts of maximizing your appearance and mental health is getting quality sleep. Beauty sleep is REAL! Insufficient sleep can result in immediate changes to your appearance, such as swollen/sunken eyes, dark circles, dehydrated skin, and a washed-out complexion.

Numerous studies on extended sleep deprivation also indicate disruptions in the skin’s barrier function. In one study, rats exposed to prolonged sleep loss experienced the development of ulcerative sores on their paws and tails, along with increased vulnerability to bacterial infections.

Lacking a consistent sleep schedule can make it difficult to fall and stay asleep, whereas having a regular rhythm makes falling asleep more natural.

Optimal practice involves aligning with your body’s circadian rhythm. The typical suggestion is 8 hours of sleep. 10 pm to 6 am is suitable for many, but not feasible for all - you can tailor this time frame for your body’s needs. Factors that disrupt this rhythm include artificial light exposure before sleep (blue light in particular), night shifts, stimulants (such as caffeine) that force wakefulness, and elevated stress levels.

The circadian rhythm is your internal 24 hour clock. It governs your sleep-wake cycle and synchronizes by day and night cycles. It controls essential biological functions including body temperature, hormone release, and metabolism. Operating through two main mechanisms: the circadian process managed by the master clock, the suprachiasmatic nucleus in the hypothalamus, influenced by light cues received by specialized photoreceptor cells in the retina. These cues regulate internal balance, such as melatonin production promoting sleep and cortisol inducing alertness. The second framework is the homeostatic process, where adenosine accumulates in the brain over wakeful periods. As adenosine binds to receptors, it inhibits wake-promoting neurons, encouraging sleep-promoting ones in the hypothalamus, inducing drowsiness.

I recommend you look up the circadian rhythm and understand it so you can apply and adapt TO IT so that you're in harmony with your natural sleeping patterns, which prevents the damages of not having a sleeping habit that is congruent with this biological process.

There are more things you can do to align to this rhythm.

• Take a warm shower 1 to 2 hours prior to bedtime. This replicates the natural temperature decrease your body undergoes in the evening and soothes muscles, facilitating easier sleep initiation. When you shower warmly, your peripheral blood vessels expand, elevating skin temperature.

Exiting the shower prompts a temperature drop due to exposure to external air, simulating your circadian rhythm.

• Exert maximal effort throughout the day. As you've likely observed, productive days lead to increased sleepiness by day's end. Conversely, less activity yields reduced sleepiness. Demanding more from your body in daily tasks heightens cellular byproduct production, causing more adenosine to bind to your brain. If sleep onset is delayed, increasing your workflow might enhance evening drowsiness. Aim to accomplish tasks in the morning and unwind later.

• Note that your body doesn't differentiate between weekdays and weekends. Maintaining a consistent 24/7 schedule is pivotal for sleep health and circadian stability. If you stay out late, drink, and sleep irregularly, try waking within 2 hours of your usual time to mitigate fluctuations.

• If you plan to continue using your phone before bedtime, it's advisable to wear blue light glasses. Put them on 3-4 hours before you sleep. Achieving a consistent sleep time might be challenging, but these glasses can significantly expedite the process. When you look up blue blockers, you will find clear, orange, or red lenses. The darker colored lenses will filter more harmful light than the clearer versions.

• Black out curtains and/or sleep masks help with blocking out light. This can be especially useful if you have streetlights outside your window, or if you are living in a dorm where the hallway lights do not shut off at night.

• Sleep in cooler temperature, it triggers sleepiness so you can fall asleep easier. Aim to stay off your phone 1 and a half hours before falling asleep.

• Take these supplements, they are the HOLY GRAIL TO FALL ASLEEP AND BE SLEEPY, and better than melatonin:

Magnesium L-theronate 300-mg

Apigenin 50-mg

L-Theanine-100-300mg

These will make you relaxed and fall asleep easier if taken 30 minutes before bed.

Studies and sources:

https://www.mdedge.com/obgyn/article/

130640/aesthetic-dermatology/beauty-sleep-sleep-deprivation-and-skin

Sleep deprivation triggers immune system to act as if you were under physical stress:

https://www.sleepfoundation.org/art...-effect-immune-system-mirrors-physical-stress

Japanese workers who went to bed later showed more depressive symptoms than those who went to bed earlier:

https://www.ncbi.nlm.nih.gov/pubmed/24162148