Sleep plays a vital role in your health and well-being. Getting enough quality sleep can be a challenge and this can have a negative impact on your quality of life, mental health, physical health and your skin. The most noticeable tell tale signs are bags under the eyes (dark circles) but, you will also see dryness, acne breakouts, fine lines and thinner skin. Lack of sleep affects the moisture levels in your skin, decreasing them which is why your skin looks less youthful.
- Regular pattern Go to sleep as much as possible around the same time and get up around the same time, even on weekends. This helps to develop a solid sleep-wake rhythm and improves the quality of sleep.
- Sleep Environment Sleep in a calm, quiet, dark room. Also put all light emitting devices (eg.TV) out. No phones, or radio. If you’re a light sleeper-use ear plugs to block out noises from the neighbours.
- Light & Dark Open the curtains immediately when rising. Close the curtains before bedtime for subdued light. This helps set our biological clock. Use a sleep mask to block out unwanted light.
- Temperature Fresh air in the bedroom (temperature 16-18 ° C.) helps you get a good sleep. Use lavender oil, gels on the wrists and pulse
points to help you relax.
- Mattress Ensure you have a good quality mattress and a pillow that properly supports the cervical spine. Use bed sheets in natural substances. Avoid tight clothing which constricts circulation.
- Keep Work life away from the bedroom! Try to keep your sleeping room a place of escape. Set the alarm clock out of sight if the sound
bothers you or if you have a tendency to constantly look at the clock.
- Sofa Sleeps Feel sleepy? Go to Bed! Avoid catnaps on the sofa.
- Daytime activities strongly influence your sleep quality. Daily exercise in the morning or early afternoon improves sleep. Strenuous activities just before bedtime has the opposite effect-and should be avoided.
- Wind Down Time Take 30 minutes before you go to bed to unwind. Avoid TV, computer games, surfing the Internet, tweeting etc. just
before bedtime. Enjoy a warm bath, listen to relaxing music, take an evening stroll … Relaxation exercises just before you go to bed can promote sleep.
- Eating a light snack before bedtime can encourage sleep, whereas both hunger and a full stomach can stop you sleeping. Avoid drinking
large quantities of water before sleeping to avoid bathroom visits that can disturb your sleep.