Practice Deep Breathing
Most people expect to fall asleep after a long, stressful day. However, for many, the stresses of your day can keep your mind active which can prevent you from drifting off to sleep, even if you’re exhausted.
The “4-7-8” method, which is endorsed by Andrew Weil, M.D., is a deep breathing technique that puts you in the right frame of mind which allows your body to relax. With this technique, you’ll fall asleep faster.
This method slows your heart rate, giving your mind something else to focus on, instead of your stressful day. Deep breathing also increases the oxygen in your bloodstream and help to eliminate harmful carbon dioxide which can be toxic to your skin.
Here’s How to Do Deep Breathing:
Press the tip of your tongue against the upper tissue ridge behind your front teeth. Make sure to keep your tongue there during the exercise.
Completely exhale, making a whooshing sound through your mouth.
Close your mouth, inhaling through your nose for a four count.
Hold your breath for a seven count.
Exhale, making a whooshing sound from your mouth for an eight count.
This combination is one cycle. Repeat each cycle of steps 2 to 5 three times for a total of four cycles.
Even if your brain knows it’s time for sleep, your body may be resistant. Relaxation can help your body prepare for sleep. Own your breathing, and relax, using the “4-7- 8” method.
Wear Earplugs at Night
It’s difficult to wake up with refreshed gorgeous skin if you spend all night tossing and turning in your sleep. Many people find that the main culprit in their sleep disturbances is noise.
Use earplugs to help you drift off to sleep. The Sleep Foundation says that earplugs can reduce or eliminate outside noise which can affect your quality of sleep. Earplugs are available at a pharmacy, this makes it a convenient and essential beauty sleep item.
Keep the Temperature Low
A low temperature is essential for the ultimate beauty sleep.
Your body’s temperature drops at night. If you keep your bedroom temperature low, you’ll improve your blood flow and metabolism. For your skin, it’s important to improve blood flow for increased oxygenation, which will help keep your skin even-toned and plump. A cool temperature can also reduce redness.
According to the National Sleep Foundation, your bedroom should be kept between 60 and 67 degrees Fahrenheit. You may ask why it has to be so cold? Researchers believe this is the best temperature range for an optimal night’s sleep.
These temperatures allow your body to redirect its energy into the rejuvenation and repair function instead of trying to maintain a certain body temperature.
While your home’s thermostat might be set in the 70s throughout the day, you should turn the temperature down at night so that your bedroom is within the suggested range when you head to bed.
If you’re worried about the cost of home heating and you have a programmable thermostat, you can set the temperature to reduce just during your bedtime. You can program the thermostat to increase the temperature to a more comfortable range each morning.
Put Your Hair Up
If you want gorgeous skin, you must keep your hair off your face at night. During the day your hair collects dirt and oil. When you sleep this accumulated grime can transfer to your face.
Most people only shampoo their hair two or three times per week. Allowing your hair to fall across your face at night can produce breakouts.
Wearing your hair up while sleeping you may also prevent your hair from breaking and frizzing. Before bed, pin your hair into a ballet bun or braid your hair to the side.
Moisturize to Hydrate Your Skin While Sleeping
At bedtime, don’t skimp on the moisturizer. While day creams should be part of your daily facial care routine, they’re not enough to hydrate your skin overnight. As you age, a night cream will become an essential part of your routine.
Moisturizing is crucial if you want to remain wrinkle-free and younger looking. After removing your makeup at night, cleanse your skin. When you’re ready for bed, apply a heavy night cream. This cream can reduce your risk of premature aging and help to maintain the moisture level in your skin as you sleep.
Turn Off Electronics An Hour Before Bedtime
Electonic devices such as your TV, laptop, tablet, smartphone, and even your LED light bulb emit a blue light which can delay your body’s release of melatonin. This light can keep you awake at night. So, turn it off before you get into your Tulo mattress.
In 2007, Osaka University’s Dr. Nakamori Saganuma conducted a study of 5.875 Japanese television and internet users. According to his findings, which were published in the Sleep and Biological Rhythms journal, the study suggests that heavy television and computer use before bedtime has little effect on a person’s sleep duration. However, it can have a significant effect on their sleep quality.
Here are alternatives to using electronic devices before you go to bed:
Meditate, perform gentle stretches or do yoga
Use aromatherapy candles in your bedroom
Read a magazine or book
Replace your bedroom lighting, with bulbs that emit white light, eliminating LED bulbs and other energy-efficient models that emit blue light.