If you want to look and feel younger, you’re not going to find the answer at the bottom of a jar. A restful night’s sleep will take more years off your face than any cream, lotion, or gel. But if your nighttime routine involves too many stimulating and disruptive behaviors, the quality of your sleep is going to be subpar. If you want to make the most of the youthful glow a good night’s rest provides, adjust your bedtime routine and environment for the best beauty sleep possible.
Your Bedroom: Dark, Cool, and Free of Distractions
Your bedroom should be a sanctuary for rest and relaxation. When decorating it, avoid colors that overstimulate the senses. The best bedroom colors are earth tones like muted greens and light blues. Avoid bright and bold colors that are best left for high-traffic areas like the living room. Working in patterned textiles in neutral colors is a great way to add some personality without making the environment too busy. Also, when picking out bed linens, look for cool, breathable materials that keep you comfortable all night long.
If you live in an urban environment with excessive light and sound pollution, find ways to filter those elements out at night. Blackout curtains are great for creating a dark environment that enables you to drift off to sleep at night with ease. A sound machine is specifically made for reducing distracting noise at night, but you can also create white noise with a fan or an electric air filter. Or you can program your alarm clock to play a streaming playlist of sleep-inducing music or guided meditations. However, while an alarm clock, bedside lamp, and simpler electrical devices are fine, remove any electronics with LED screens that emit excessive blue light waves. Studies show that blue light inhibits the body’s production of melatonin, an essential hormone that regulates your body’s circadian rhythm.
Your Bedtime Habits: Switch Off and Switch Out
We spend all day sitting in front of screens and taking in excessive information. Before bed, give your brain some time to relax so it can begin essential processes for shutting down for the night. About an hour or two before bed, turn off the television, shut down your computer, and put your smartphone on the charger. As mentioned before, the excessive blue light can prevent you from being able to fall asleep at night. Furthermore, avoid doing work or studying right before bed. Your brain isn’t going to hold onto any information you picked up during the day without a good night’s rest. Know when to put down your work and call it a day. Finally, avoid food and drink that disrupts your sleep. This includes alcohol, which may make you feel sleepy at first, but will eventually interfere with your circadian rhythm function.
To help your body switch to sleep mode more efficiently, do something that helps your mind and body release stress and tension.
- Take a warm bath or shower
- Make a cup of herbal tea
- Read a book
- Work on sewing, crochet, or embroidery project
- Color an adult coloring book
- Listen to music
- Do some soothing yoga poses
If you want to look and feel younger, start in bed. Your quality of sleep directly affects your youthful glow. Make sure your bedroom is conducive to sleep by decorating in calming colors like greens, blues, and neutrals. Invest in breathable linens that keep you cool and comfortable all night long. Block out light and sound pollution and support your circadian rhythm function by removing LED screens that emit melatonin-inhibiting blue lightwaves. Before bed, avoid overstimulating behaviors that prevent healthy sleep. Don’t watch television, study, do work, or spend time on your smartphone. The hours before bed should be spent relaxing and preparing for sleep. Try taking a warm bath, meditating, or reading until you’re ready to fall asleep.
Brad Krause graduated from college in 2010 and went straight to the corporate world at the headquarters of a popular retail company. But what started as a dream job soured quickly. After four years of working 15-hour days and neglecting his health, he decided enough was enough. Through aiding a friend during a tough time, Brad discovered his real calling-helping people implement self-care practices that improve their overall wellbeing. He created SelfCaring.info to share his own knowledge and the many great resources he finds on his self-care journey.