Beauty sleep is no joke. If there’s any doubt in your mind that there’s a direct correlation between the quality of your sleep and your health and appearance, simply glance in the mirror after a night of restless sleeping. Dark undereye circles, sallow, puffy skin, and utter exhaustion are all irrefutable signs that sleep is a powerful wellness aid.
If sleep is not your strong suit, there are steps you can take to improve the quality of your zzz’s. Here are a few expert tips, compliments of Everyday Health, a trusted online health source.
Set a schedule.
Going to bed and waking up at the same time every day is a simple way to improve the quality of your sleep. A consistent sleep schedule supports your body’s internal clock, or circadian rhythm, to enhance your sleep-wake cycle and improve the quality of your shut eye.
Unplug at least 30 minutes before bed.
We would take this even further and recommend turning devices off a full hour before bed. This means ALL devices, including the TV, laptop, and phone. The light from these screens can hinder your body’s production of melatonin, the key sleep hormone. Plus, it’s basic common sense that engaging in electronic devices, even if it’s simply answering one email from your sister, is more stimulating than relaxing, making sleepiness more challenging.
Avoid eating or drinking close to bedtime.
Alcohol may help you fall asleep initially, but it produces a “rebound” effect, making you wake in the night while also causing more frequent trips to the bathroom. Caffeine, a powerful stimulant, is disruptive too late in the day, as are any foods like chocolate that contain caffeine. Eating too close to bed may also cause heartburn, interfering with sleep. You can improve your sleep by curbing your intake of food and beverages at least 4 hours before bedtime.