Get Your Beauty Rest
If you're like us, you have a love-hate relationship with the time change in Spring. The sun is shining, the birds are singing, and the weather is finally starting to get warmer. Spring Fever is at its all-time high, and we are so ready to be done with this cold weather!
But, there is one small downside to Spring...altering our sleep schedule!
Sure, in the long run, we’re happy to exchange an hour of darkness for more sunshine, but we all know how hard the first couple weeks can be when it comes to adjusting our Circadian rhythm.
Plus, they don’t call it beauty rest for nothing! The quality & quantity of your sleep can drastically affect how you look. While you snooze, your body repairs itself, which means proper sleep is one of your best defenses against the appearance of aging.
Here are a few tips on how to beat the dreaded “Spring forward” sleep lag!
Stay Consistent & Get 8-9 Hours of Sleep
Make sure you get at least 8-9 hours of sleep every night.
Plan your day out. What time to you need to be awake? Count backwards 8 to 9 hours from then and make that to be your bed time.
Even though the length of the day has changed, your body still requires a good night’s sleep to rest and recover. So, make an effort to stick with a consistent time frame for sleep and get your body back into your daily rhythm.
Skip Late Night Eating or Drinking
Don't eat or drink at least 2 hours before you go to bed.
Avoid alcohol, caffeinated beverages or late night snacks before it's time to sleep.
You eat food to create energy, and you don't want to have your body digesting food and converting it to energy while we’re trying to nod off. Instead, eat balanced snacks and meals throughout the day.
If you’re hungry before bed, try foods that are high in magnesium (bananas), melatonin (honey) or tryptophan (turkey).
Get Plenty of Exercise
Exercise throughout the day. Whether it’s a high energy workout, or simply going for an evening walk, exert some energy so that your body craves rest.
Allow at least 2 hours before bedtime to settle and relax your body and mind, so you aren't still feeling those endorphins when you should be getting some shut eye.
Create a Positive Sleep Environment
Your bedroom should be dark and cool. The optimal sleep temperature is between 60-67 degrees Fahrenheit.
It should also be quiet. If noise is an issue, use a white noise machine or a fan.
Make sure you have clean sheets, pillow cases, and a comforter.
You can also add a couple drops of essential oils like lavender to help you relax.
Establish a Bedtime Ritual
Prepare for bed with self-care.
Put down the electronics 30 to 45 minutes before you get into bed. That means phones, tablets or television! Watching TV or playing games can stimulate your brain, making it harder to fall asleep. Plus, the blue light can interfere with your internal clock.
Instead, take some time to unwind and create a bedtime ritual that makes sense for you. Experiment with different techniques to help you wind down before bed:
- Enjoy a warm Epsom salt bath
- Have a cup of herbal tea with chamomile and valerian
- Read a book
- Journal about what you’re grateful for or write down what you need to do the next day
- Listen to relaxing music or soundscapes like the ocean
Don’t Hit the Snooze Button
Finally, when you wake up in the morning, don't hit the snooze button five times in a row!
Get up on the first alarm, rinse your face with cold water, and start your day. You will feel better throughout the day than if you had gotten up 25 minutes later in a bad mood.
Give Yourself a Break
Accept the fact that you probably will feel a little tired for a few days until your body adapts to your new routine.
And, if you wake up in the middle of the night and can’t fall back asleep within 20-30 minutes, don’t just lie there tossing and turning!
Instead, get up, go into another room, and repeat your bedtime routine in a conducive environment until you feel sleepy. Then go back to bed and try to fall asleep again.
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