5 Reasons To Get Your Beauty Sleep

Can a good night’s rest really make you more beautiful?  Absolutely.  It’s called beauty sleep for a reason. When you’re sleep deprived it shows in your appearance – tired, saggy skin, dark circles, bags and lack-luster skin.

Most of us get much less sleep than we should, yet if we really knew all the ways that sleep impacts our health, energy and appearance, we might not be so quick to skimp on our beauty rest.

Why is sleep important?

  1. Lack of sleep causes blood vessels to dilate which slows blood flow to the skin, causing dark circles and lack of healthy glow
  2. It can raise your cortisol levels, making you look and feel more stressed and tense, which makes you look tired and even older
  3. If you’re up late drinking, the affects are even worse as alcohol effects sleep quality and can contribute to bloating and water retention in the face
  4. During deep sleep you produce the highest amounts of growth hormone – which repairs cells and prevents premature aging
  5. It’s a key component of successful weight loss, keeping your cortisol, cravings and hunger in check

Essentially, your whole body goes into repair mode when you sleep. This is when you rest and rejuvenate. All of your cells renew themselves, including your skin.  Between 10pm to 2am you produce the greatest amount of melatonin, which triggers the production of growth hormone – your anti-aging youth hormone.

While the ideal amount of recommended sleep is between 7 to 8 hours per night, most people struggle with falling or staying asleep, which results in chronic sleep deprivation.  If that sounds like you, these tips may help you create healthy sleep habits.

Tips for Better Beauty Sleep

  • Make your room as dark as possible, use black out blinds if possible. When light hits your skin, it disrupts the circadian rhythm of the pineal gland, interfering with the production of melatonin.
  • Be aware of EMFs (aka electromagnetic fields). They can disrupt the pineal gland and the production of melatonin and serotonin. Keep your electronic devices at least 3 feet away from your bed.
  • Turn off the TV. This is another source of hormone-disrupting EMFs. If you must have it in the room, set a timer and keep it at least 6 feet from your bed.
  • Create a zen environment. Keeping your bedroom neat and clutter free will help to create a calming environment, more conducive to rest and a good sleep.
  • Keep your bedroom cool but not cold. The ideal temperature is no warmer than 70 F (21 C) for sleeping. Our body needs to cool slightly at night to ensure the release of melatonin.
  • Avoid using a loud alarm clock. Waking up suddenly to a blaring sound is a shock to the system, and you may feel groggy after being jarred from the middle of a sleep cycle.
  • If you go to the bathroom at night, keep the lights off. Even brief exposure to light can shut down melatonin production crucial for good sleep. If you have to use a light, use the lowest setting.
  • Establish regular sleep hours.  Try to go to bed and get up around the same time, even on weekends.  Oversleeping can also contribute to feeling groggy and tired.
  • Get to bed by 11pm. Our stress glands (adrenals) rest and recharge the most between 11pm and 1am and melatonin production is highest 10pm to 2am. Sleep quality is influenced by what time you go to sleep.
  • Sleep 7 to 9 hours a night. Oversleeping can be as detrimental as deprivation. If you consistently need more than 9 hours a night, visit your doctor to test for any underlying conditions or deficiencies.
  • Avoid stimulating activities before bed, such as exposure to TV, computer or iPhone. They can raise dopamine and noradrenalin, which are brain-stimulating hormones.
  • Avoid caffeine in the afternoon, or perhaps trying cutting out caffeine altogether (this includes caffeinated beverages and chocolate).
  • Avoid eating at least 2-3 hours before bed. If you must eat something choose high protein like a handful of almonds. Avoid sugar and simple carbs that spike blood sugar.
  • Avoid alcohol. Even though a few drinks can make you feel drowsy, alcohol actually disrupts a restful sleep.  Alcohol metabolizes as sugar and therefore causes a spike in insulin, and it affects brain chemicals that alter both quality and duration, and the ability to reach deep REM sleep.

 

When you’re rested you simply look and feel better.  You’re more confident, sane and able to take on whatever comes your way.  Studies show that people who regularly get their beauty sleep, look healthier and more attractive.  Isn’t that reason enough to get to bed?

 

About Victoria:

Victoria Bailey is a Certified Nutritionist, Wellness Coach and Weight Loss Expert, passionate about helping women and men transform their body, lifestyle and relationship with food through a holistic mind and body approach.   Connect with Victoria on Facebook and her website  www.victoriabaileywellness.com.

 

The Truth About Fad Diets

by Guest Blogger, Sara Christensen

Admit it. We’ve all tried at least one irresistible, fad diet that promised magical results like “lose 10 pounds in 10 days!” Maybe it was the grapefruit diet, the master cleanse, the banana diet, eating no fat, the cabbage soup, eliminating carbs, the baby food diet or another seductive, promise-filled claim.

They’re temping! Most of us would love to drop 10 and fit into our skinniest of jeans by Friday.

Sorry to break it to you, but the truth is fad diets are just that – a dirty, ineffective craze. They’re generally an attempt at quick-fix that sets you up for overall weight loss failure and disappointment.

According to an article from the Journal of the American Medical Association, two researchers, Sherry Pagoto of the U of Massachusetts Medical School and Bradley Appelhans of the Rush University Medical Center in Chicago have called for an end to the diet wars. They assert that people get confused with all the crazy fad diet options out there and end up not losing weight.

They say that years of research indicate that the key component to weight loss is reducing calories and that the most important aspect is lifestyle changes – not a short-term diet.

Did you get that? Success in weight loss happens when you change your life – not when you go on a short-term, miserable diet bender.

Furthermore, many fad diets can hurt your your beautiful bod. How?

The majority of the weight you drop quickly tends to be water weight, which can lead to dehydration. And guess what happens when you get thirst and drink water? You got it: you gain the weight back.

Calories = energy. If you’re depriving yourself of too many calories, you’re going to be seriously tired and fatigued.

You can have epic problems in the bathroom. Without getting into ugly details, your digestive track can seriously rebel and you’ll be jacked up in a way nobody wants to experience.

You can suffer from malnutrition. Your body is an extraordinary machine that needs vitamins, minerals, carbohydrates, protein and fat. If you restrict your body in an unbalanced way, you’ll be deprived of essentials and could become malnourished and sick.

Lastly, we can all agree that eating only cabbage soup for a few weeks is downright miserable. Suffering this way is not a delightful experience for anyone – and it’s unnecessary.

So if the fad diets are a no-go and lifestyle change is the hot ticket for weight loss, what exactly do you do? Just 3 simple things.

1. Think thin. You have the power to create the body you want just by changing your thinking. If you’re telling yourself every time you look in the mirror, “you’re a chub,” then you’re going to be a chub. Instead say: “I am strong, fit and thin.” And say it with great enthusiasm to yourself several times a day. Your thoughts hold an enormous amount of influence over your physical body.

2. Nourish your body by what you eat. Yes, you’ll have to reduce calories to lose weight, but do it in a way that feeds your body – and doesn’t deprive it. Eat nutrient rich, low calories foods such as veggies (especially raw, green ones), fruit, whole grains and lean protein. Steer clear of processed food and food that are full of fake junk such as preservatives, salt, artificial flavors and colors. Treat your body to real foods and the skinny will happen.

3. Move and groove your body. Exercise doesn’t have to be long, torturous and expensive. Heck no! Just the opposite – the more you like it, the more you’ll stick with it. You’ll have a better chance of getting slim and trim if you burn more calories, get stronger and improve your flexibility with physical activities.

The next time you hear the siren song of a fad diet just remember that it may be as tempting as an ooey-gooey banana split on a hot summer day, but they both have the same end result – disappointment, frustration and no weight loss. Stick with good old fashioned positive thoughts, clean eating and moving your body.

I love collaborating with the wonderful folks at Beaming because they have excellent whole food cleanses. They’re not fad diets or starvation cleanses. They’re full of nutrient-dense, whole foods. Each day you’ll get between 1,200 and 1,400 pristine, clean calories which will keep your metabolism running while your body is gently detoxing and getting rid of what it doesn’t need. How cool is that?

Giving your digestive system a break via one of the Beaming cleanses results in a ton of energy and vitality during the cleanse. Why? Because normally your body uses a lot of energy for digestion. When you’re cleansing, your body doesn’t need that energy for digestion, so it’s gives it back to you for other uses.

Taking this healthy break will help you to create sustainable habits for the longer-term. Once you’ve had a day or more of juicy, nutritious eating, you don’t want go to back to eating junky food.

Beaming’s cleanses create a fat-burning effect in your body because they are low in sugar and glycemically balanced in addition to having the proper number calories and the right amount of fat. So your body burns stored fat (good thing!) rather than storing more fat for energy (bad thing!). When you radically calorie restrict through some diets and cleanses, your body goes into survival mode and attempts to hold onto every calorie available. That’s exactly the opposite of what you want to have happen.

Again, I love the cleanses that Beaming offers and I also adore their food, raw juices and smoothies. I could talk all day about the Sexy Mayan smoothie or Skinny Cooler juice. Yum yum!