Hello loves !!! All right? And did you sleep well? Are you sleeping well? Today we are going to talk about the importance of regular and healthy sleep for the body and skin.
Did you know that the correct thing is to sleep 8 hours !!! And we often don’t do it, ending up sleeping late and waking up very early, and this damages our health and our skin, because bad nights of sleep cause premature aging.
That poorly used sleep can cause several damages to health, many people already know, but that not sleeping in time and with the proper quality can be a villain for the appearance that few know. That old phrase of beauty sleep is a great truth, when you have quality sleep it has several sleep benefits for your skin.
In addition to health problems, which directly interfere with well-being and the willingness to face the day to day, sleeping poorly is also a villain for the skin. Growth hormones (GH), synthesized during sleep, renew dead body cells and cover the skin in the rejuvenation system.
Rest and disposition, a good night’s sleep can bring some benefits and improve the skin. It is during the night that the cells renew themselves, rest, organize their functions, repair and rebalance the damages of the day, such as effects of the sun, wind and formulations. Another hormone produced at night is melatonin which has free anti-radical action, that is, it prevents aging.
Tips for a good night’s sleep:
Pay attention to food
There are foods and drinks that impair sleep, and their consumption should be avoided in the afternoon:
- coffee, mate tea, black tea, soft drinks and caffeinated drinks (caffeinated drinks increase anxiety and wakefulness);
- alcoholic beverages;
- spicy foods (pepper, like ginger, is a thermogenic. That is, it causes heat, accelerating caloric expenditure and, thus, metabolism);
- chocolates (in addition to caffeine, chocolate contains a lot of sugar, which raises the body’s glycemic index).
On the other hand, there are foods that favor a good night’s sleep:
warm milk with honey (milk is a source of tryptophan, an amino acid that converts to serotonin, which relaxes and induces sleep);
banana (in addition to being a source of B, B6 and magnesium complexes, bananas play an important role in the production and regulation of serotonin in the brain, which favors sleep);
lettuce (contains lactucin, a substance that has calming effects);
oats, flaxseed and brown rice;
chamomile, fennel and melissa teas.
Try to have your last meal of the day at least three hours before bed, so that the digestion is done completely. During sleep, metabolism slows down. So, avoid heavy or fatty foods: give preference to salads, soups, fruits and vegetables, as they are easy to digest.
Have a sleep routine
It is important to try to go to bed at the same time, avoiding oscillations at bedtime and waking up, even on weekends. Your sleep routine may include a warm bath, a few minutes of light reading and a glass of milk with honey before bed, for example. A self-massage with a mild aroma moisturizer can also be a good option, especially on the feet. Choose the one that most pleases you and bring you well-being and repeat these activities every day, until your body gets used to it and can relax.
Prepare the environment
The ideal is not to keep electronic devices – such as a computer and television – in the bedroom, but if you have them, unplug them (do not leave them in stand-by) at least an hour before going to bed. The room must be completely dark for your night to be peaceful, and to ensure this, you can use blackouts on the curtains or a sleeping mask.
The temperature of the room also influences the quality of sleep: excessive cold or heat can make you wake up in the middle of the night. If you have an air conditioner, keep the temperature pleasant, between 20 and 24ºC. A low volume song may be a good idea, but remember to choose soft melodies that will help you sleep.
Wear comfortable clothes
To have a good night’s sleep it is important to be comfortable in light clothes, try to wear silk and cotton pajamas, and use the comfortable underwear to have a peaceful and quality night’s sleep.