LOOK AMAZING
AND FEEL AS FAB
AS EVER
Feel like a superstar everyday, just by getting a sufficient amount of sleep!
BEAUTY SLEEP
Benefits Of Getting A Full Night's Sleep
LOOK AMAZING
POOR SLEEP ALTERS THE WAY THE BODY RESPONDS TO FOOD
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reasons to get more sleep
Losing weight is challenging, and keeping weight off can be just as difficult.
Although the medical community is still untangling the complicated relationship between sleep and body weight, several potential links have emerged that highlight the potential weight loss benefits of getting a good night’s rest and the negative health impacts of sleep deprivation.
People who get poor sleep tend to consume more calories. (healthline.com)
Many studies have found that people who are sleep-deprived report having an increased appetite.
A study of 12 men found that when participants were allowed only four hours of sleep, they ate an average of 559 more calories the following day, compared to when they were allowed eight hours.
Sleep helps you fight cravings and make healthy choices.
Lack of sleep actually alters the way your brain works. This may make it harder to make healthy choices and resist tempting foods.
Sleep can enhance physical activity.
A lack of sleep can cause daytime fatigue, making you less likely and less motivated to exercise.
In addition, you’re more likely to get tired earlier during physical activity (21Trusted Source).
A study done on 15 men found that when participants were sleep-deprived, the amount and intensity of their physical activity decreased (22).
The good news is that getting more sleep may help improve your athletic performance.
In one study, college basketball players were asked to spend 10 hours in bed each night for five to seven weeks. They became faster, their reaction times improved, their accuracy increased and their fatigue levels decreased (23Trusted Source).
Dieting
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BEAUTY SLEEP
Is sleep important for good skin?
During sleep, your skin's blood flow increases, and the organ rebuilds its collagen and repairs damage from UV exposure, reducing wrinkles and age spots.
When it comes to your beauty routine, sleep may be the closest thing there is to a fountain of youth. Your body repairs itself and recovers while you snooze, and that leads to a long list of benefits for your looks. The key is to get enough shut-eye -- 7 to 9 quality hours each night. If you’re getting fewer than 6 hours, it’s likely affecting your appearance, says Michael Breus, PhD, a board-certified sleep specialist. Start getting 1 to 3 more hours of Zzz's, and you could see some improvement in as little as a day. Keep it up, and “within 2 to 3 weeks, people will notice that you’re sleeping better by the way you look,” Breus says.
When it comes to your beauty routine, sleep may be the closest thing there is to a fountain of youth. Your body repairs itself and recovers while you snooze, and that leads to a long list of benefits for your looks. The key is to get enough shut-eye -- 7 to 9 quality hours each night. If you’re getting fewer than 6 hours, it’s likely affecting your appearance, says Michael Breus, PhD, a board-certified sleep specialist. Start getting 1 to 3 more hours of Zzz's, and you could see some improvement in as little as a day. Keep it up, and “within 2 to 3 weeks, people will notice that you’re sleeping better by the way you look,” Breus says.
HEALTHIER HEART
While you sleep, your blood pressure goes down, giving your heart and blood vessels a bit of a rest. The less sleep you get, the longer your blood pressure stays up during a 24-hour cycle. High blood pressure can lead to heart disease, including stroke.
Short-term down time can have long-term payoffs.
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MOOD BOOSTER
Something that your brain does while you sleep is process your emotions. Your mind needs this time in order to recognize and react the right way. When you cut that short, you tend to have more negative emotional reactions and fewer positive ones.
Chronic lack of sleep can also raise the chance of having a mood disorder. One large study showed that when you have insomnia, you're five times more likely to develop depression, and your odds of anxiety or panic disorders are even greater.
ATHLETIC ACHIEVEMENT
Sleep loss may affect you with endurance sports like running, swimming, and biking.
Besides robbing you of energy and time for muscle repair, lack of sleep saps your motivation, which is what gets you to the finish line. You'll face a harder mental and physical challenge -- and see slower reaction times.
Proper rest sets you up for your best performance.
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FIGHTING GERMS
To help you ward off illnesses, your immune system identifies harmful bacteria and viruses in your body and destroys them. Ongoing lack of sleep changes the way your immune cells work. They may not attack as quickly, and you could get sick more often.
Good nightly rest now can help you avoid that tired, worn-out feeling, as well as spending days in bed as your body tries to recover.
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Natural Sleep Aids
Chamomile Herbal Tea
Many people enjoy it as a soothing herbal tea, and for good reason. This daisy-like plant has a calming effect thanks to an antioxidant called apigenin. It works on certain brain cell receptors that help you relax and fall asleep. Chamomile is safe, but it can interact with certain medicines. Sip a mug of tea before bed. Or take 200-270 milligrams of extract, twice a day.
Magnesium
Low levels of this mineral may make it harder for you to fall or stay asleep. Studies show that magnesium supplements may improve slumber in older people and those with restless legs syndrome. Get enough with foods like nuts and leafy greens. Women need 310-320 milligrams per day, while men need 400-420 milligrams. Ask your doctor if you should take a supplement: Too much magnesium can lead to cramps and nausea.
Glycine
This tiny amino acid can have a big impact on your sleep. It may raise the amount of serotonin, a brain chemical that affects slumber. It also helps your blood flow and drops your body temperature, both of which encourage you to nod off. Glycine supplements are viewed as safe. Try taking 3 grams about an hour before bedtime.
It is always a good idea to check with your doctor before adding herbal medications or supplements to your diet. In addition, many prescribed medications have side effects and/or react negatively with other meds or supplements.