Sleep Tips to Help You Live, Look and Feel Younger
Getting good sleep is a foundational part of living healthy. It’s how our minds and bodies recover from each day’s events and regenerate for the following day. Without adequate rest, we can’t live up to our full potential. We have less energy overall, we’re less productive, and we open ourselves up to a slew of different health problems.
Another consequence of poor sleep is that it can make us look older. During sleep, human growth hormone (HGH) is produced, which helps our skin maintain elasticity. Also, sleep helps to reduce the stress hormone cortisol, and a lower cortisone level means less inflammation.
The good news is that there are things we can do to reverse poor sleep habits, thus reversing the negative consequences that come with them. If you’re ready to improve your sleep habits in order to live, look, and feel healthier and younger, these tips can put you on the right path.
Sleep Starts with Good Mattress
It’s difficult to overstate the importance of a quality mattress. If your mattress is worn out from many years of use, look into buying a new one. When you’re researching different mattresses, be sure to consider your body type and sleep style, as well as any chronic pain you suffer from. Moreover, think about whether you need a firm or soft mattress. Companies like Saatva, for example, offer various levels of firmness. Considering your weight and whether you deal with neck or back pain can help you determine how firm your mattress should be.
Make Time for Sleep
Some people have sleep disorders, whereas other people simply fail to prioritize sleep and set aside the proper amount of time for it. Sleep should be part of your daily schedule, just like work, exercise, or mealtimes. Unfortunately, in today’s world, where a tireless work schedule and a need to always stay busy tend to rule the day, many people often allow their sleep schedules to fall by the wayside. When you’re exhausted, you’re not doing favors for anyone, especially yourself. So, try to establish a regular bedtime and wake time — even on the weekends — and be sure to get at least seven hours a night.
De-Stress Your Bedroom
It’s also important to make your bedroom as sleep-inducing as possible. For instance, make sure your bedroom is dark and quiet for bedtime, and turn the temperature down a little lower than you would during the day. You can also use stress-free colors to help make this space much more relaxing and comfortable. If you use electronics in the bedroom when you’re trying to fall asleep, it could be keeping you from falling and staying asleep. Instead, try reading a book (not an e-book!), listening to soothing music, or meditating to relax before settling into bed.
Clean Your Face
Your skin rejuvenates throughout the night, particularly when it comes to your face. When you go to bed with dirt, oil, and makeup on your face, it impedes this process. Washing your face with your favorite cleanser or micellar water can improve your skin and help you look younger. If you have sensitive skin, make sure you’re using products that are soothing and gentle. Using harsh products on sensitive skin can produce the opposite effect!
Don’t Neglect Your Teeth
Oral hygiene, believe it or not, can play a huge role in helping you get better sleep. When you suffer from problems such as cavities or gum disease, you may discover that the pain and discomfort associated with them keep you from falling asleep and/or wake you up in the middle of the night. If you haven’t already done so, develop a nightly dental hygiene routine so that you can address any potential problems before they become serious issues.
Additionally, poor dental hygiene can cause a number of different sleep-related problems, including sleep apnea. When you have misaligned teeth, for example, your tongue fights for valuable space, which can lead to sleep apnea. Fortunately, you can easily correct misaligned teeth by investing in a convenient and affordable at-home aligner such as byte, which can give you great results quickly (in about three months) and costs less than an orthodontist. However, if you have severely misaligned teeth, you may need to visit a professional for treatment.
Regularly Wash Your Bedding
Your bedding can also make a big difference when it comes to your skin. If you don’t regularly change your sheets and pillowcases, it can lead to acne, especially if you leave in a hair product overnight. Change your bedding once a week and it will likely help to keep your skin clear. Additionally, if you have a mattress pad, make sure you’re cleaning this on a regular basis as well. Fortunately, you can clean a mattress pad by using your washing machine, but it’s important to follow the directions on the care label to avoid doing damage to your mattress pad or, perhaps more importantly, your washing machine.
Consult Your Doctor
If you try these tips and still struggle with getting adequate sleep, schedule an appointment with your doctor. You could have a sleep disorder, such as chronic insomnia, sleep apnea, or sleep paralysis. A trusted professional should be able to guide you toward a solution.
The quality of our sleep affects nearly every aspect of our daily lives, including how we look and feel. Consider getting a new mattress if your current one is older, and be sure to prioritize sleep in your daily schedule. Also, turn your bedroom into a relaxing atmosphere, wash your face every night before bed, and clean your bedding once a week. Finally, if the poor sleep persists, consult your doctor about the next steps you can take.
Looking for more articles that can help you achieve the self-improvement that’s missing in your life right now? Check out The Self-Improvement Blog for a host of wonderful tips and resources that can help you live a much better life!
About the Author
Sheila Johnson once enjoyed a very successful career, but it came at a cost. Those long work weeks pulling overtime left her feeling stressed and burnt out. She barely had time to see her husband, and she certainly wasn’t prioritizing her health.