Sleep is so important! It helps you to function both physically and mentally. So how can you get more of it and make it better quality?
When we skip sleep or have a bad sleep, we are irritable and moody - now that isn't fun for you or the people around you! Lack of sleeps limits your ability to concentrate and problem solve. Lack of sleep effects your immune system making you more prone to getting sick. It even effects your metabolism and how you digest food.
They don't call it beauty sleep for nothing, a good night's rest can also help your skin heal. A study published in the International Journal of Neuroscience found that subjects experiencing sleep deprivation had fewer capillary vessels and fibroblasts, which are essential for recovery, suggesting that poor sleep may inhibit the wound healing process.
So how much sleep do you need? Most adults need 7-9 hours uninterrupted sleep a night. However, a teenager 13-18 years needs 8-10 hours. Everyone has different sleep needs and it can vary throughout your life.
When you wake in the morning, take note of how you are feeling and assess the following:
- Do you feel rested after 7 hours of sleep, or do you need at least 8 or 9 or even 10 to feel good?
- Do you feel tired during the day and feel like a nap?
- Are you reliant on caffeinated drinks like coffee, energy drinks and cola to keep you going throughout the day?
- Are you more irritable?
- Is your skin being affected - signs are dark undereye circles, dull skin, droopy corners of the mouth.
So apart from more hour's sleep, what can you do to get the most restful sleep possible?
- Your bedroom should be your sanctuary. At night it should be cool, dark and as quiet as possible (banish the LED lights it isn't a nightclub in your bedroom).
- Make your bed each day so your bed is comfy and inviting each night.
- Remove all electronic devices from your room, try not to watch TV in bed at night before going to sleep.
- Exercise daily.
- Don't drink caffeinated drinks or alcohol before bedtime.
- Try and go to sleep and wake up at the same time each day.
- Start a bedtime ritual that helps you relax and wind down. Do your skincare regime, read a book, write in your journal, meditate, light a scented candle.
Sleep is one of the most important things you can do for your body and for your well-being. Implementing some of these tips should help you to wake up refreshed and ready to tackle the day ahead.