Look and Feel Younger with a Healthy Nightís Rest
By Justin Bennett
Experts say that adults need between seven and nine hours of sleep every night, but not everyone can get enough. In fact, as many asone in three Americans donít get the sleep they really need, and they often pay a heavy price.
Feeling groggy in the morning is just the beginning. A lack of slumber leads to much bigger problems, including weight gain, high blood pressure, and increased risk of heart disease, as well as memory lapses and a weaker immune system. These are common conditions that come with getting older; that is to say,you actually age when you donít sleep, which is frightening.
Or perhaps not, as the opposite is equally true: You can preserve your youth by getting your 40 winks, which shouldnít be that difficult with all the information available on how to doze off faster in the evenings. Itís particularly important for those already pursuing a healthy lifestyle by adopting a healthy diet and exercising regularly. If youíre wondering what sleeping better could do for you and how to go about it, keep reading!
Redo Your Bedroom
Of course, no amount of stress management or warm showers will put you to sleep if your bedroom is whatís keeping you awake. Start by cleaning up, as clutter causes stress, then change bright bulbs for softer ones before installing blinds that ensure no light enters the windows. Oh, and no technology; itís distracting, and the blue light can keep you awake.
It turns out that the phrase "beauty sleep" is highly accurate, as youíll enjoy clearer skin when you get enough Zs. For that, you can thankhuman growth hormone, which comes out at night to repair the damage the world has done to the outside layer of your body throughout the day.
Another giveaway of youth is a toned body, and thatís difficult to have if you stay up until the wee hours of the morning on a regular basis. In fact, one study, cited by Verywell Fit, showed that women who sleep less than seven hours per night are more likely tosuffer from obesity, regardless of their level of exercise and eating habits.
Of course, exercise is important to look young, and it requires plenty ofenergy. Otherwise, youíd never make it through a grueling session of weight training or even get to the gym at all after a hard dayís work. Thatís not a problem as long as you recharge when the sun goes down; before long, youíll crank out sets of squats like an 18-year-old.
But what about your mind? It also sheds a few years when you get to bed on time. Youíll be able toprocess information and recall memories faster, while also enjoying greater creativity. Take advantage of that by hitting the books and learning something new. Better sleep doesnít always come easy ó at least, not unless you make some adjustments to your lifestyle.
Go Outside More
Spending timeunder the sun helps maintain a healthy circadian rhythm, a sort of internal clock that regulates when you wake up and doze off, which is governed by the star at the center of our solar system. Stay inside all day and youíll suffer from bad sleep habits.
You donít need a psychologist to tell you how hard it is to fall asleep when youíre riddled with anxiety and stress from a rough day at work. Instead, take control through stress management techniques thatíll have you relaxed on ready for bed on time. The Sleep Doctor suggestsbreathing exercises and guided imagery to get the job done.
Take Evening Showers
Fixing bad sleep habits could be as easy as bathing before bed rather in the morning. Itís all because ofyour bodyís temperature, which rises under the gentle stream of warm water, then cools down in the bedroom, telling your brain itís time to sleep.
Now youíre on your way to better sleep, and a longer youth. The best part is itís all free. There are no doctors, medication, or therapy sessions involved as long as youíre dedicated.