Insomnia, restless nights, early mornings – a lack of quality sleep can show all over your face and only a healthy dose of makeup can hide the signs. So, how can you improve the quality of your sleep so you wake up with refreshed, rejuvenated skin? 10 tips to improve your sleep
1. Get active
If you’ve been spending a lot of time at your desk lately or feeling overly anxious, a rigorous workout might be in order. Going for a run or attending a fitness class can really prepare your body for sleep. Just make sure to exercise before 7pm, as heavy activity increases body heat and the body needs to be at a lower temperature for sleep. It’s no coincidence that you often find yourself poking your feet out from under the comforter at night!
2. Eat light at night
It’s best to avoid meals with rich sauces or meat in the evening. Your body has to produce more energy to digest them, thus making it harder to fall asleep.
3. Take a relaxing shower
A lukewarm or cool shower will help lower your body temperature and gradually prepare you for bed. Warmer showers are best suited for mornings to gently wake up creaky muscles
4. Keep to a schedule
The average adult needs between 6 and 9 hours of sleep to feel rested and restored. Try to establish a regular bedtime so as not to disrupt your circadian rhythms – the natural 24-hour biological pattern that enables your skin to regenerate and repair itself at night.
5. Get a good mattress
You can prepare all you want for a quality night’s sleep but if your mattress is uncomfortable, you’re bound to wake up with a backache. A good mattress can last for around 10 years, so if it’s been longer than that, consider buying a new one.
6. Set the mood for sleep
If your bedroom is too hot, you’ll be tossing and turning all night. Set the temperature to 65°F and try to create a calming, peaceful atmosphere so you can properly unwind after a busy day.
7. Turn out the lights
Keep your room as dark as possible to stimulate your body’s production of melatonin – the sleep hormone. Remember to turn off unsuspecting light sources, like computers, TV screens, and flashing green or red LEDs. Charge your phone somewhere else!
8. Create a bedtime routine
A good book, massage or a soothing fragrance – all of these little habits can turn bedtime into a cozy, pleasant experience. If you adopt a bedtime routine early on, you’ll be able to sleep like a baby no matter where you go.
9. Relax and relieve tension
Do negative thoughts, anxiety and over-thinking prevent you from falling asleep or wake you up in the middle of the night? Techniques like visualization, deep breathing and meditation can help provide you with a feeling of serenity as you drift into a peaceful slumber.
10. Wake up feeling refreshed
The best way to find out if you’ve had a good, restorative night’s sleep is to see how you feel when you wake up. Another test? You should be asleep for at least 90% of the time you spend in bed. In any case, you’ll know when you’ve had a rested night if you wake up feeling refreshed and ready to face the day ahead.