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Getting Enough Quality Sleep

There are many metabolic reasons at the cellular level for getting a good night’s sleep.  Sleep is the optimum time for healing in the body. During sleep more of the body’s resources are available for cleansing and beautification.

Most women (and men) that want to improve their appearance know that they need to eat right, get plenty of exercise, quit smoking, yet to some sleep simply isn’t high on the priority list. They aren’t aware of the effect rest, sleep and relaxation can have on their beauty and body. Not only does your skin tone and texture improve, dark eye circles and eye bags are reduced.  Lack of sleep doesn’t simply make you tired and look haggard, it can also influence your overall health.

Getting your Beauty Sleep

 

 

 

 

 

These 4 top contributors to health and beauty.

1. Eating Right

2. Getting Enough Exercise

3. Quitting Smoking

4. Getting Enough Quality Sleep

 

Adults should aim for seven to nine hours of sleep per night.

Experts recommend going to bed at the same time every night and waking up around the same time helping to regulate the body clock aka circadian rhythm.

Turn off your computer and cell phone notifications, televisions, radios and lights during your sleep to enable your body convert more of your serotonin to melatonin and maximize your sleep benefits.

What you eat also has an impact on your quality of sleep. Studies show that eating healthy foods impacted rest quality with higher fat foods tending to cause people to have trouble getting to sleep and staying asleep.

Other studies also show that getting too little sleep may activate the same chemical pathways in the brain that are involved in heightened attraction to and enjoyment of junk food associated with marijuana use – also known as “the munchies”.   

Researchers found that a night of restricted sleep was followed by extended peaks, later in the day, in natural signaling chemicals that regulate hunger and pleasure. They think that this may be one reason sleep deprivation is linked to weight gain.

Current research studies suggest that  leptin and ghrelin and alterations in endocannabinoids – all changing in the direction to favor food intake – may be mechanisms by which sleep restriction promotes overeating. Studies have consistently associated insufficient sleep or short sleep with increased risk of obesity.

Other studies have shown that experimental sleep loss causes an increase in the hunger hormone ghrelin and a decrease in ‘satiety hormone’ leptin. With decreasing amounts of sleep, the metabolic effects appear to become progressively stronger.

Ghrelin maybe also cause famine induced anxiety and the feeling of being “hangry” (hungry and angry) when you are on a diet or if you haven’t eaten in awhile, leading to overeating behaviors and lack of eating control.

When it is time to wake up, try to get a good 5 minutes out in the daylight.  I know this is a foreign concept to most.  I myself leave for work while it is still dark outside.  Take a break midmorning and allow some daylight on the skin, and into your eyes without sunglasses.  This  allows your body clock to awaken you from the inside out by converging your melatonin back into to serotonin, the daytime happiness chemical that our brains and body needs at optimum levels.

Get at least 7 hours of sleep per night as prescribed on our Beauty Schedule.