Although the fountain of youth does not exist, researchers argue there’s a practice that can slow aging: sleep. We know all about the benefits that a good night's sleep offers: better memory, concentration, and attention; reduced risk of heart diseases; an improved immune system, and more. Sleep also boosts the mood, making us feel like we can do more in a day and giving us an overall better perspective on life.
Sleep is also the key to feeling and looking youthful. You can implement a few habits that lead to better sleep. Here are a few.
Stick to a Sleep Schedule
Set aside around eight hours of sleep every night, as recommended. Try going to bed and getting up at the same time every day and restrict the difference in your sleep plan to no more than one hour. Being consistent strengthens your body's sleep-wake cycle, allowing you to stick to a sleep schedule.
Avoid Chemicals That Interfere With Sleep
Caffeine is a popular stimulant that can keep you wide awake. It is found in tea, coffee, chocolate, Coca-Cola, and some pain relievers, so avoid it four to six hours before bedtime. Also, smokers should avoid smoking too close to bedtime. And though alcohol may help you sleep quicker, after a few hours, it becomes a stimulant, boosting the number of awakenings and decreasing the overall quality of your sleep; therefore, limit alcohol consumption or avoid drinking entirely within three hours of your bedtime.
Create a Restful Environment
Your bedroom should be ideal for sleeping — cool, dark, and quiet. Light will make you more prone to sleep issues, so it's best to avoid light-emitting screens before bedtime. Ideally, leave them in another room. Also, consider using earplugs, room-darkening curtains, a fan, or other devices that can create a setting that’s appropriate for sleep. It also helps to do calming activities before going to sleep, such as reading, taking a bath, or using relaxation techniques. To wind down and reduce night-time anxiety, doing a thought dump is highly recommended to help you leave the day’s stresses behind.
Wear Comfortable Clothes
There are form-flattering clothing pieces that women like to wear to bed. While they might be trendy and sexy, wearing tight clothes to bed brings some risk with it. Skin-tight clothes pose a threat to your overall health by negatively affecting your circulation and ability to breathe normally during the night. It can also lead to infections and skin irritations. Wearing binding clothing has also been linked to the development of melatonin, an important hormone that helps regulate sleep cycles. When your body's natural circadian rhythm is off, the chance of getting a good night's sleep is also off.
To rest well, it's imperative to wear pyjamas or nightgowns that are comfortable and loose. Make sure you look for a few pieces of comfy sleepwear to add to your night wardrobe, so you can sleep well every night.
Some of these methods will be easier to adopt than others. Still, if you stick with them, your chances of getting a restful sleep each night will improve significantly. That said, if your sleep issues do not improve through good sleep hygiene, you may want to consult a sleep specialist or your physician. Alternatively, look into how you can benefit from Sophie Wild Robin’s holistic treatments.
by Sheila Olson