In our last blog, we talked about how to care for your hair while you sleep. But this week we’re covering off on how to sleep better according to science, so you can wake up feeling energized, refreshed and ready for anything.
Sleep is the most important element of self-care, but it’s also one that often falls by the wayside when life happens. According to the CDC, one in three adults don't get enough sleep (at least seven hours) on a regular basis. And while we know lack of sleep impacts the health and beauty of the hair and skin, numerous studies show the profound effect sleep hygiene can have on mental health, mood regulation, weight management, disease prevention and even life expectancy. In a nutshell, sleeping more helps you get more out of life by preserving wellness and supercharging enjoyment in your waking hours.
What are some science-backed ways to sleep better and wake up looking and feeling your best?
Choose a Wake Time
This could come as a surprise, but consistency in your sleep schedule may actually be more important than how much sleep you get. Regardless of what time you fall asleep, set an alarm and stick to it, even on the weekends. Over time, this helps regulate your circadian rhythm and leads to a more natural sleep pattern – and more daytime energy.
Swap Your Drinks
You know that caffeinated coffee and tea is not your best friend before bed. But it’s questionable even in the afternoon hours. Believe it or not, the energy boost and subsequent crash that comes with a caffeine boost can disrupt your sleep. Alcohol is a tricky one, too, because it negatively impacts REM sleep and prevents you from getting the most restorative sleep. Try to give your body time to metabolize your drinks before sleeping and keep moderation in mind since just one drink can impact sleep.
Calm the Environment
Draw the blackout curtains, set your thermostat between 60 and 68 and remove any distractions to set the scene. Bonus beauty points for switching to satin pillow cases (your hair and skin will thank you). For an ultra-calming atmosphere, consider incorporating aromatherapy with soothing, sleep-friendly scents like lavender, vanilla or bergamot.
Eat Dinner Earlier
Large meals may make you feel lethargic but they don’t actually contribute to sleep quality. For the easiest time falling asleep, try to finish your meal three hours before bed. Going to bed hungry has its drawbacks, too. So if you find yourself with an empty stomach, try a protein-rich snack to quiet your body down in time for a restful night’s sleep.
Create a Ritual
Morning routines get all the hype, but bedtime rituals are just as effective and essential for overall well being. Consider everything you do in the 30-60 minutes before physically getting into bed. This includes things like a relaxing bath or shower, elastin replenishment skin and hair care, unplugging from devices, turning on your noise machine or humidifier and meditation. Whatever you decide to include, keep it the same each night to signal your brain that it’s time to unwind.
Don’t Just Lay There
Stay with us. If you’ve been in bed for more than 30 minutes and just can’t fall asleep, try getting up and doing something but don’t pick up your phone or flip on the TV. Try something calming like journaling, reading a book, or listening to music. Try to avoid turning on harsh overhead lights and focus on the activity until you feel 80% sleepy. Then go back to bed and try again. This calms the anxious cycle of guilt and alleviates any self-pressure to fall asleep.
Reduce Screen Time
The best bedtime advice under the moon? Go analog at least an hour before you turn in. The blue light from your devices can actually disrupt your circadian rhythm and interfere with natural melatonin production. Leave your phone, laptop and tablet on the charger overnight so you can wake up at full wattage.
Stop Hitting Snooze
It may feel counter-intuitive, but even though hitting snooze can give you a few more minutes of sleep, it’s interruptive to your overall rhythm. Why? Because with only 5-10 more minutes of sleep, your body doesn’t have time to enter into the deeper, more restorative sleep states. This contributes to that groggy feeling when you eventually roll out of bed. Resist the urge and start the day off a little brighter.
Make Gradual Changes
If you have a goal to move your bedtime earlier, don’t go all-in on a new routine and expect it to stick. Try gradually moving it 15 minutes per night to minimize disruption and make the transition to your new schedule as smooth as possible.
Prioritizing better sleep is one of the fastest ways to feel better from head to toe – giving you the mental and physical energy you need to rise to whatever the day brings. Aim to get 7-9 hours of sleep each night and watch the effects of your NULASTIN hair and skin serums go into full bloom.
Our entire collection supports the body’s natural ability to stimulate the replenishment of elastin while defending against matrix protein damage caused by aging, stress, sun exposure, weight changes and other factors. You can try NULASTIN risk-free because every one of our products is backed by a 100% Performance Guarantee. If our product(s) do not perform to your expectations, you can exchange or return them at any time [Terms and Conditions Apply].