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BEAUTY SLEEP
TIPS & TECHNIQUES


The Importance Of Beauty Sleep

You know how important good nutrition and exercise are for your health and beauty, but do you know sleep is crucial too? When you doze you're getting more than rest. Sleep refreshes and nourishes and sleep is what we need to keep our body and skin youthful. Sleep researchers say your body is healing and repairing itself. For this reason, dermatologists often suggest using your most "active" skin creams before bed. To avoid puffy, bloodshot eyes, dark under-eye circles and a pale washed-out complexion -- and for peak alertness and energy -- experts say you need eight hours of sleep a night.

Here are some tips from the Sleep Disorders Institute at New York's St. Luke's Roosevelt hospital to help you get the sleep you need:

Exercise every day. Even 20 minutes of walking can help keep stress hormones from interfering with your sleep.

Avoid large meals just before bedtime. An active digestive system can disrupt sleep.

Minimize light, noise and temperature extremes; your bedroom should be comfortably cool, about 68 degrees.

Don't read, watch television or work in bed. Use the bed only to sleep. This helps prevent you from developing sleep disorders.

Avoid caffeine, nicotine or other stimulants within four hours of bedtime.

More Tips on How To Improve Your Beauty Sleep

Exercise 3 hours before going to bed - it really improves your sleep!

If you get restless and can't sleep, don't just lie there and struggle or your anxiety will increase. Think relaxing thoughts: picture yourself soothed in a tub of hot water, or drifting to sleep, each muscle relaxed. Or get up and do something. I've learned to enjoy my nights up alone, in the quiet of the night. Send an email to a friend, write down your thoughts, read a scripture in the bible and meditate on it.

Quit thinking about yesterdays woes and tomorrows events. Sleepless nights are only a problem if you let them be. Once you quit fighting so much trying to get to sleep, you'll find that sleep will come naturally.

Darken your room and make sure your bedsheets are clean and smell great.

Bedtime snacks can help. An amino acid called tryptophan, found in milk, turkey, and peanuts, helps the brain produce serotonin, a chemical that helps you relax. Try drinking warm milk or eat a slice of toast with peanut butter or a bowl of cereal before bedtime. Plus, the warmth may temporarily increase your body temperature and the subsequent drop may hasten sleep.

Make sure to aim for 8 or more hours of sleep. Go to sleep at a time that will allow you to get a full nights rest.

Try to wake up at the same time every morning, even weekends. This will set your internal clock, making it much easier for you to fall asleep each night.

Don't drink lots of water before you sleep. Too much water before bedtime will disrupt your sleep with frequent trips to the restroom.

Try a relaxing routine, like soaking in hot water (a hot tub or bath) before bedtime.

Do not nap during the day. If you are having trouble sleeping at night, try not to nap during the day because you will throw off your body clock and make it even more difficult to sleep at night. If you are feeling especially tired, and feel as if you absolutely must nap, be sure to sleep for less than 30 minutes, early in the day.

Check your iron level. Iron deficient women tend to have more problems sleeping so if your blood is iron poor, a supplement might help your health and your ability to sleep.

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