SLEEP and BEAUTY SKIN

Everybody knows that good healthy sleep improves general health but it is also very important to know that good sleep (long enough and deep enough) is also very important for our skin and good look.

If you don’t like your face in mirror, don’t start using several expensive cosmetic products – better just consider regular good sleep in healthy environment (fresh air, silent, comfortable). You will be surprised and pleased discovering dramatic positive changes in your skin after healthy sleep (long enough, deep enough).

Every woman can afford beauty sleep – it is free, beneficial, easy, effective and pleasant.

SLEEP and HEALTH

It is well known that body repairs itself during sleep. Each healthy woman needs proper amount of deep sleep during night – at least 7-9 hours non-stop sleep (not interrupted!). Healthy sleep improves our health and it is necessary for maintaining normal health indicators and carry daily skin “refreshments”.

Many years ago scientists already proved that insufficient sleep can trigger several unpleasant symptoms and can also increase the incidences of some health threatening conditions such as obesity, hypertension, stress, high cholesterol, diabetes, depressed immunity, hormonal imbalances, and depression.

Sleep deficit or inadequate sleep (even for short period) could decrease our concentration and memory, reduce mental and physical alertness and provoke not adequate behavior (irritability, aggression, tiredness, nervousness, etc.).

Long-term sleep deficits could trigger more serious health conditions such as heart attacks, strokes and even breast and colon cancer.

SLEEP and BEAUTY SKIN

All famous beautiful queens (Cleopatra, Elizabeth 1, Empress Elisabeth and others) always paid a special attention to so called “sleep ceremony” which included relaxation procedures before sleep and non-interrupted long sleep. Women always knew that good sleep is critical for looking good. Usually during night sleep our body repairs daily skin damages caused by stress, ultraviolet rays, pollution, dust and professional or environmental dirt.

During sleep our body produces more proteins, which are absolutely necessary for old skin cells’ regeneration and replacement by new skin cells.

Sleep deficit could be a cause of dark under-eye circles, swollen, red eyes, sagging, dull and sallow skin, new wrinkles and laugh lines. Lack of sleep could also be a reason of obesity and increased fat cell attached to skin cells. Scientists discovered that sleep deficit during night increases levels of appetite regulating hormones (leptin and ghrelin) which could cause the weight gain.

Most celebrities respect so called “beauty sleep” which is necessary for their professional good look – inadequate sleep show up almost immediately on their look. Some celebrities sleep about 10-12 hours per day but modern active women with several responsibilities (at work and in family) can afford only 7-9 hours of sleep per day which is fully enough for keeping skin “fresh” and healthy.

Some women have regularly short daily nap which keeps them always refreshed and it can compensate some lack of nigh sleep. Even 20-25 minutes short healthy sleep could be enough for feeling relaxed and rejuvenated. But always remember that short nap cannot replace long night deep sleep. Just shirt nap could be considered as an additional “tool” for looking better.

WHY YOU NEED LONG SLEEP for BEAUTY SKIN

As it was already mentioned above, for beauty skin each healthy woman needs proper amount of deep sleep during night – at least 7-9 hours. Why not 6 hours or 12 hours?

• Because during first three hours of your sleep time human body produces the most human growth hormone (HGH), which is crucial for skin and hair cells’ repair.

• Because during middle two hours of your sleep time the concentration of melatonin (skin-protecting antioxidant) is increasing – it is the time of start of rapid eye movement (REM).

• Because during last three hours of your sleep time usually the skin’s temperature reaches its lowest point which is triggering muscles relaxation – time for skin’s deepest recovery. It is the time of most REM sleep.

GOOD SLEEP tips

As it was mentioned, the quality of the night sleep is very important. Even if you sleep in total 7-9 hours but was interrupted, it would not be enough for body relaxation, refreshment and skin cells’ regeneration (replacement of old cells).

Recommendations for healthy sleep:

• Your bedroom should be quite and comfortable – no extra noise (noise-free), no irritating colors or objects, no negative memories;
• Bedroom should be dark – no extra lights should reach your bed place;
• No TV, no computer, nor any other modern communication equipment should be placed in your bedroom;
• Sleep pillows should be properly selected;
• About 3-4 hours before going to bed should be relaxation time – no physical exercises, no heavy work, no stressful situations;
• Schedule your personal sleep regime – going to bed always at the same time (approximately!) and waking up in the morning at the similar time;
• Discover your personal relaxation activity for before sleep time (quite music, reading, etc.);
• Drink a glass of warm milk before going to bed – it is important for your body relaxation;
• Your last food should be taken well before your sleeping time – about 3-4 hours which is enough for proper digestion;
• Regular before bedtime shower could be useful for relaxation and good sleep;
• Use of liquids (water, tea, juice) during day is very important for your skin but never use too much liquid during 2-3 hours before going to sleep;

SLEEP, BEAUTY SKIN and additional natural skin care

Good sleep is essential for beauty skin but there are also some additional things which could contribute to beauty skin.

• Always clean your face before going to bed – better having a shower;
• Avoid salt – salty food could give you a swollen face in the morning because of retained fluid;
• Enjoy evening warm bath with perfume bubbles, oils and body scrubs – it will increase your body temperature and help you sleep well when your body temperature drops after the bath;
• Puffy eyes could be prevented with egg white which can tighten the skin;
• Avoid alcohol before going to bed;
• Cool wet cotton pads, fresh cucumber slices, potato slices and wet tea bags are great in preventing dark circles under the eyes (so called “eye bags”);
• Do face massage as it is well known for toning the skin and boosting blood circulation;
• Skin hydration is also very important – so drink a lot of water during day.
• Anti-wrinkles pillow used regularly for certain period of time will prevent your face wrinkles;
• Teach your body to sleep on back because stomach sleeping presses your face into the pillow, creating a meshwork of fine lines and creases when you wake up.