I know we keep hearing people talk about the importance of self-care-they are right! If you don’t take care of yourself, no one will take care of yourself, and your body will suffer because of it.
Actually I already have a blog post All about burnout And how to tell if you are experiencing it and how important it is Care for your skin from the inside out — Both of these are essential self-care practices.
But do you know one of the most important self-care must?That is non-negotiable, in fact Required Let us move on through our bodies?
Get enough sleep.
{{customer.first_name}}, you can do everything right-clean eating, skin care, exercise.But there is No Where will make you look with Feels equally good Good quality sleep!
This is because your body enters “Rest and Repair Mode” overnight. It removes toxins, repairs cell and DNA damage, replaces aging cells, and then creates new cells.
That’s why if you don’t get Complete 6-8 hours of quality sleep Your body needs, It will appear on your skin-and on your waist.
So, if you want to look smooth and youthful and feel rested and energetic every morning, then Sleep must be Priorities.
I know that transitioning from a busy day to a calm night can be tricky, so here is The perfect night routine to help you relax:
Fixed bedtime
Try at at the same time Wake up at the same time every night, every morning.
We all have an internal clock that knows exactly when we should go to sleep or fully awake, so when your body says it’s time to sleep, or you will Wake up feeling restless.
Sometimes it’s okay to go to bed late on weekends, but be sure to try to go to bed late for a while.
If you need one hand to “reset” your biological clock, please spend more time in the sun. Even 30 to 45 minutes of direct sunlight can balance your circadian rhythm.
Not only can short walks help you achieve this goal, but exercise is just another tool that can help you sleep better at night-if you plan to spend more than 15 years in the sun, be sure to wear an eye mask and sunscreen minute.
Turn off the device at least 2 hours before going to bed
Did you know that the blue light emitted by your TV, smartphone or computer will change your melatonin levels, making your brain think that it is still daytime?
So be sure to turn off the laptop, turn off the TV, and put the phone on the bed At least 1 to 2 hours ago you go to sleep. I find it helpful to read a few pages, listen to podcasts, or pack tomorrow’s lunch during this time.
Setting your phone to airplane mode or turning on “Do Not Disturb” until morning can help you eliminate the urge to pick up your phone every time you Ding Dong. Some people think that putting the phone in a separate room instead of the room where they sleep will be more successful. But if you can’t let yourself turn off the equipment cold turkey, at least invest in some anti-blue glasses.
Keep the room dark
Artificial light can not only keep you awake, natural light can also. Blackout curtains are a good investment to block street lights, porch lights, and the morning sun when you are trying to fall asleep.
If you work all night and have to sleep during the day, I cannot emphasize the importance of this technique. Not only do you have to fight the body’s circadian rhythm (which tells you to stay awake), but you also have to deal with the brightest part of the day.
In addition, a thick set of curtains can prevent your room from heating up during the day, which leads to my next tip…
Set the temperature to at least 67°F
Our body temperature keeps changing throughout the day.
But your body likes to cool down at night to indicate that it is time for sleep.
Therefore, the lower your body temperature, the more relaxed you will become and the more rested you will feel in the morning.
If you need a cooler environment, try the following tips for adjusting night temperature:
- Use fans or room air conditioners. These can also be used as white noise to drown out passing cars or snoring partners.
- Open the windows for ventilation (it works best if you have a screen and sleep on the first floor above).
- Use a dehumidifier to reduce the humidity.
- Choose breathable sheets and loose-fitting pajamas, and remember to change bedding according to the season or a schedule that suits your lifestyle.
Stop eating 3 hours before bedtime
Now, it’s back to lowering your body temperature, allowing your body to focus on rest rather than digestion.
When you eat before going to bed, your body will focus on digesting the food you have just eaten instead of powering off overnight. Not to mention, lying down after a full meal will increase the chance of digestive problems, such as acid reflux and indigestion, which will definitely keep you awake.
It’s the same with water-after all, you don’t want to wake up all night.
Taking magnesium or melatonin
A small amount of magnesium or melatonin can do wonders for a good, restful sleep.
I recommend taking only melatonin When you feel extra irritable before going to bed, or you need to fall asleep earlier than usual and your body does not cooperate. But don’t take it too much or too frequently. Studies have shown that taking too much can cause nightmares and even make you feel groggy when you wake up. The general rule of thumb is to start with 1 to 3 mg and see how well you sleep that night.
And although magnesium It does not directly help you fall asleep, it is a great tool to help you wake up and feel refreshed. This is something you can continue to take because our body does not naturally produce magnesium.
But remember, before adding new supplements to your daily work, be sure to consult your attending physician.
Trust me, these tips will help you fall asleep faster and sleep better. As a result, when you wake up, you will find the results seen in your body and in the mirror.
