Having a good quality sleep is essential for both feeling good and looking your best. In fact, if we as humans are denied a proper restful sleep for a long enough time we could actually die. When laboratory animals were denied sleep they soon died. As humans we are not that different. Consistently sleeping six hours or less a night can cause one’s immune’s system to weaken, causing them more sickness and eventually it could lead to an earlier death. Likewise, sleeping more than nine hours a day can also lead to poor health and again an earlier death. The ideal amount of sleep that individuals should be getting every night for optimal health is 7-9 hours. So, if you are not managing to get at least seven hours of sleep each night look to see what you can do to increase your sleep time. For example if it is your social life getting in the way or an exhausting work life, try to find ways to cut back on any unnecessary chores or obligations. If it is a case of insomnia or disturbed sleep there are things you can do to help yourself relax and eventually fall to sleep.
To improve both quality and the ability to fall asleep try doing a little more exercise during the day which often helps the body relax and sleep deeper and sounder at night. Also, look to changing your diet. Improving your diet by eating healthier such as more complex carbohydrates and less salt, sugar and processed foods should also help. When it comes to eating watch your late night eating habits as well. One should not go to bed on a full stomach or alternatively completely hungry. A full stomache takes away from the restful relaxation and regeneration of the body, while an empty one can become physically uncomfortable as well. Instead, try to have dinner at least 3 or 4 hours before going to sleep, and have a light snack about an hour before going to bed. Ideal items to have are a glass of warm milk and/or a banana as these items will help to enduice sleep and are also light on the digestive system. Also, avoid drinking any alcohol or caffeine just before bed. Alcohol can cause digestive problems which might keep you up and caffeine is a stimulant designed to keep you up. As we age we tend to sleep less and less. The average baby sleeps 20 hours a day, while the average seventy year old sleeps only 5 hours a night. So, it is best to get your beauty sleep while you can.
Other things one should look into to improve the quality and quantity of their sleep is to try to go to bed and wake up at roughly the same time both day and night. Use the bedroom only for sleeping and try to avoid doing any work or eating in there. Although many people have a t.v. in their bedroom, it really is not a good idea. Computers, t.v.’s and electronic devices should be kept to a minimum as they interrupt the overall energy of the room. One should also keep the bedroom both cool and dark for sleeping. If you have large or small windows, keep the shades or curtains down while your sleep. Lamp lights or even natural lighting from the sun and the moon can interrupt your rhythm and quality of sleep.
There are several different stages to our sleep and one must get to the deeper stages to fully experience the replenishing and regenerating affects of a good sleep. When the body sleeps the muscles begin to rest and relax. This also includes the muscles in the face. The cells in the body are able to regenerate faster as the body is not busy with doing anything else which helps one cleanse and relax. Therefore, as we sleep more waste and neurotoxins are removed from the body then when we are awake. While we are sleeping the human growth hormone is also released in the body. These are all reasons why after a good night’s sleep the small wrinkles in the face become less prevalent and you may even wake with a natural glow.
If you are having problems relaxing and falling a sleep at night try one or several of these essential oils on your skin or in a essential oil room diffuser or vaporizer. Some of the best essential oils to help you relax, and sleep are the following: lavender essential oil(lavandula angustifolia), mandarin essential oil(Citrus reticulata), both Roman and German Chamomile(Matricaria recutita, and Chamamelum nobile), Neroli (Citrus aurantium bigaradia) and Ylang Ylang(Cananga odorata ). All these essential oils are some what calming to the body and help ease tension and insomnia while also being good for your skin. For example Lavender essential oil helps ease insomnia, hysteria, tension and Migrains, while helping heal burns, inflammation, boils, acne, cuts, wounds, eczema, and dermatitis. While mandarin and neroli are also good oils to add to a lotion or base oil as these two both help to ease anxiety, insomnia and nervous tension and both are good at healing scar tissue and regenerating the skin. The following is a recipe to try to help relax the body and mind, while healing and calming the skin:
Sleeping Beauty Evening oil for face, neck and shoulders:
- 1 small 60 ml. glass jar or bottle
- Argan oil and/or Hazel nut oil
- 6 drops essential oil of lavender
- 6 drops essential oil of chamomile(Roman or German)
- 4 drops essential oil of Neroli( or the less expensive mandarin)
- 4 drops essential oil of Ylang Ylang
In a small to medium size glass bottle or jar pour 30 ml( 1 oz.) of Argan oil into the jar. Add to this 6 drops of lavender essential oil and 6 drops of Chamomile essential oil. Swirl the jar of oil and then add 4 drops of Neroli(or mandarin) essential oil and 4 drops of Ylang Ylang essential oil. Next add 30 ml(1oz.) of Hazelnut oil to the jar and swirl the oil gently one more time. To use the oil pour a small amount of oil into your hands and spread and massage the oil into the skin. Be careful not to get the blended oil in the mouth or eyes as it is meant for external use only. This oil will help you to relax and ease tensions and even lower one’s blood pressure. It will also help to calm any redness and inflammation in the skin. The neroli and mandarin will also aide in the cellular regeneration of the skin while you sleep.