Getting enough sleep is sometimes hard to come by, we just don't have the time.
But not only does this leave us feeling tired and groggy, our Skin and hair start to show signs of our tiredness too.
Dr Nerina Ramlakhan, sleep expert for Silentnight, author of ‘Tired but Wired’ and Sleep Therapist at Capio Nightingale Hospital, has created these seven Steps to help you get more beauty sleep.
The key here is to ensure that you are getting to sleep easily and then getting into those deep sleep phases that are vital for skin repair and renewal – ie the sleep that ensures you’ll look and feel good in the morning.
Ensure your sleep environment is just right for you – the right degree of support and comfort from mattress and pillow, the right level of light, room temperature, sound levels
Ensure you are well hydrated during the day – dehydration is a key cause of frequent waking or ‘shallow’ sleep
Minimise caffeine – to ensure you hit those depths of sleep
Minimise electronic equipment in your room and avoid spending time on laptops and smart phones in the 60 to 90mins before bed
Take regular exercise during the day and avoid over-strenuous exercise just before bedtime
Eat healthily and avoid skipping breakfast. People who eat breakfast produce more melatonin and therefore sleep better. Include protein in your breakfast for even greater effect.
Go to bed with a smile on your face and in your Heart. Research shows that people who go to bed happy tend to sleep better. So deal with your worries before you put your head on the pillow (see ‘Time to Worry’ extract from Tired But Wired) or practise optimism or gratitude exercises (also described in my book). People who keep Gratitude Journals for 30 days suffer from less anxiety and depression symptoms and they sleep better!