Getting A Proper Beauty Sleep: What You Need To Know

I know you already know quality sleep is essential for a healthy life. But do you know getting good night sleep can also make you look your best? People who get quality sleep seem to be naturally more attractive. In this article, I will walk you through some simple routine changes that can help improve the quality of your sleep.

Take a look and see which changes you can implement for a better sleep quality!



Aim for Eight Hours Sleep

On average, an adult person should get between 6-8 hours of restful sleep every night. But how many of us make those eight hours? Probably a few with the majority of us going into something called ‘sleep debt’. If you don’t get enough sleep through the week, your body is going to force you to catch up at some point. Many studies have shown that getting less than 6 hours per night could actually be as bad as getting none at all. Work on getting 7-8 hours each night and  you’ll get your body into a natural rhythm. 

Just having enough sleep can enhance your appearance. Eight hours is enough for the body to repair and look after itself.

Get Yourself a Quality Mattress and Ensure Your Bedroom Is Suitable

Since quality sleep is the best reward you can give your body investing in a good mattress is the best decision if your mattress is already old or has started to feel uncomfortable. Sleeping on a low-quality mattress will create pressure points on your back and this will lead to poor sleep quality as well as a number of aches and pains the next day.

Don’t settle for less than you deserve and start looking for a mattress that is suited to your needs.

Mattresses are proven to improve the quality of sleep and memory foam is a highly recommended option to achieve a restful beauty sleep. Memory foam mattresses are known to conform to the body shape so that you feel as if you’re sleeping on a cloud! 

As a result, purchasing a memory foam mattress can enhance sleep efficiency and overall beauty. Furthermore, you should also ensure that your bedsheets are nice clean and fresh. If you love pillows, try to use silk pillowcases because they feel amazing and have great benefits for the skin and hair.  

Sleep on Your Back

Perhaps you are one of those people who sleeps on their side. Side sleeping may be comfortable but it is not recommendable if you want to get a beauty sleep. By sleeping on your sides you’ll press your face into your bedding, and this promotes premature aging by allowing your skin to be pulled in strange directions. I’m guilty of this too! 

If your skin is pulled too much, it eventually loses its elasticity and sags. Due to this, sleeping on your back is one way to avoid the development of wrinkles. Getting a silk pillowcase as discussed earlier is a good way to stop so many lines forming while you sleep. 

Use Aromatherapy to Relax You

Using aromatherapy is another way to help you get enough beauty sleep. The most recommended is lavender, as it has been associated with quality sleep for decades. In 2005, the Wesleyan University conducted a research on the health benefits of lavender and found that it promotes deep sleep. Try putting a few drops into your bath before bed, or use a diffuser!

Exercise During The Day

Falling asleep as soon as they get into bed is unheard of for some. However, it’s possible if you exercise during the day! Just make sure you don’t exercise too close to bedtime, as it can actually keep you lying awake rather than sleeping soundly. 

If you want to wake up looking your absolute best thanks to quality sleep, start using these tips ASAP. You should notice a marked difference in your sleep quality and appearance!

Delicious Food On A Diet – Surely Not?

So, you’re on a new fitness routine. You’re getting up a half hour earlier than normal so you can go running or circuit training or whatever before you shower in time for work, and you’ve decided diet life all about the salads. Whilst this sounds, and can be (when done correctly), a healthy lifestyle to live, it can get incredibly boring! Let’s face it, no one wants to eat a raspberry vinaigrette 5 days in a row. It’ll send you insane. 

We all love to eat delicious food, but we think of a workout routine and delicious food as being mutually exclusive, and that we have to choose between the two. However, here’s a little known secret: you don’t! There’s plenty of ways to make your healthier food taste just as good as the old favourites you’re used to. 

If you want to eat some delicious food and still continue to make progress with your health and fitness, this is the post for you!



The Most Debated Nutrient: The Carbohydrate

Everywhere you look it seems people are bashing carbs. ‘No carbs on rest days’ they shout, or ‘carbs will make you fat!’ they insist. Carbs aren’t bad for you, no matter what we read or hear out there! They’re the body’s main source of energy, and that means we shouldn’t avoid them. In fact, our brain struggles to function without sufficient carbs to keep it going. Yes, they can pack plenty of sugar and means you can pack on the pounds if you choose the wrong type too often, but you will notice more positive benefits than negative if you choose the right type. People may need them to function in different quantities, but we need them all the same. 

Carbs can be a hit and miss with all kinds of people, as a reasonably low carb diet works for one person whilst it may be the worst possible thing for another person. With this amount of difference between people, trying something out yourself is the best way to find out what your body is going to respond to best. Consider using an app to track your carb intake if you want to know exactly how much you need to consume to feel your best. You can also track your other macronutrients this way, which will help you to eat a more balanced diet, get to grips with nutritional labels, and ensure you’re staying on track. As long as you don’t become too obsessed with being ‘perfect’, you shouldn’t have a problem. Consistency trumps perfection every time!

If you’re on an intense exercise routine, remember, you’re going to need more carbohydrates than the average person. There’s plenty of complex, otherwise known as ‘good’ carbs in vegetables, so chowing down on plenty of those with each meal will keep you fuller for longer and provide your body with nutrients it needs to thrive. Don’t have any carbs as ‘off limits’ as you’ll likely crave them more. Make smart choices most of the time, but everything in moderation. For example, sweet potato is often the ‘healthier’ choice over regular potato, but in the grand scheme of things, choosing a white potato won’t make that much difference. 

Building Lean Muscle

Building your muscles takes a lot of time and energy, so whole plans must be dedicated here. A lot of people are interested in strength training, and for good reason. Muscle development gives us better stamina, and usually leaner, more defined bodies. It also means you need to consume more food to power your muscles! What a great excuse to eat more, right?

It turns out you don’t have to spend your time looking into legal steroids that work when everyone else has gone to bed because you feel your daily weight lifting just isn’t working for you. Food can do the same things for your body, providing you eat enough of it for the muscle to build and repair itself. You probably need to eat even more than you think you do, which is why using a macro calculator and an app to track is the best idea! Ensuring your protein intake is sufficient is particularly important, as this is the macronutrient that supports muscle repair and growth. 

It’s recommended by experts to have about 20 grams of protein per meal, but providing you’re hitting your goal, getting too anal about how much you have with each meal isn’t important. Spreading it out throughout the day can be better, but probably won’t make that much difference to your progress. It’s about finding what works for you. 

Should You Replace Treats With Fruit?

It’s recommended we now eat 10 portions of fruit and veg per day, rather than five. We’ve all heard of sailors getting scurvy when they spend too long at sea, and that’s because they don’t have the fresh fruit and veg that we landlubbers have. Considering we’ve already highlighted the universal healing power of vegetables, let’s focus on fruits for now.

The natural sugars you get in all fruits can be so much better than the processed kinds we get elsewhere. You can buy them fresh or frozen, in bulk or on their own, and all supermarkets have a healthy selection for you to choose from; take them up on this offer! You can make some great desserts with fruit and not much else, so you’ll feel like you’re having a treat when really you’re eating something delicious and nutritious. Banana fried in coconut oil and then drizzled with honey or maple syrup can be a a great way to satisfy your sweet tooth. 

Just bear in mind that although fruit is usually a better choice than sweets and chocolate, it still contains sugars and carbohydrates. If you eat too much of it, you could hinder your progress just like with anything else. If you’re gorging on fruit to stop your chocolate cravings, you’d probably be better off allowing yourself a bar of chocolate to get it out of your system, rather than over compensating with fruit. A treat here and there is not going to derail your progress, and can actually help to keep you on the straight and narrow.

Having a balanced mindset will serve you so much better than the ‘all or nothing’ approach that many people seem to have.  Track your macros and think of yourself as a ‘flexible dieter’ rather than a strict dieter, and you’ll be so much happier with your lifestyle!