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13 Tricks: How to Get Better Sleep Naturally

13 Tricks: How to Get Better Sleep Naturally

You know that anxious feeling of tossing and turning when you just CAN’T sleep?? The next day is even worse, you have major brain fog, feel completely drained, and are totally snippy. Ugh, it’s not a good feeling at all. 

You’re not alone. It may surprise you that 1/3rd of the population doesn’t get at least 7 hours of sleep each night.  The problem is, not getting enough sleep weakens your immune system, raises the dreaded stress hormone (hello cortisol) level, makes you crave sugar and other junk food, and studies show consistent insomnia also causes an increase in blood pressure, diabetes, and depression.  Lack of sleep can really wreck your body, it’s so basic yet a real challenge. 

 

Why Getting those ZZZs is So Important

Did you know your body goes into deep repair mode during sleep thanks to the pituitary gland’s release of growth hormone? When you get enough sleep, your body just runs better, think boosted immunity, improved brain function and memory, regulated appetite, and strengthened gut health too.  Sleep is vital for not only physical and mental health, but also for healthy skin.  Remember the brain-gut-skin connection is real.

 

One of the best ways to keep your skin healthy is to get 8-9 hours of sleep every night. A good night's sleep boosts collagen production, increases blood flow, strengthens your microbiome, aka your skin barrier, and repairs damaged skin so you can ACTUALLY sleep your way to healthy glowing skin.

How to get more Sleep

Impressed? Want more sleep? Thought so. How would you feel if I said I’d like you to commit to 8 hours of sleep a night?  I know maybe not every night is possible but baby steps in the right direction will absolutely improve your health and stress levels. Plus if you want to start glowing from the inside out, sleep is one of my best healthy skin tips.

 

I’ve gathered some easy tips and tricks for a better night’s sleep. Pick a few or do them all, to wake up refreshed and to glowing skin naturally.   

 

    • Avoid caffeinated drinks, such as coffee, tea, coke or energy drinks especially after 2pm
    • Limit spicy food at night
    • Eat several small meals instead of 3 large meals
    • Increase your protein intake as this helps your body convert it into sleep hormones. 
    • Do a night time yoga practice or try legs up the wall pose for 5 minutes
    • Create a relaxing ritual. Light a candle (ahem, Nature Bath is a favorite), turn on some relaxing music, and read 
    • Eat at least 2-3 hours before sleep
    • Try magnesium body butter (ppssst, I created a magical one here)
    • Keep your room at 65-67 degrees
    • Make sure your room is dark (shut the blinds, pull the curtains)
    • Sleep on a silk pillowcase (it's stays cool & silk proteins strengthen your skin & hair while you sleep. Less frizz, less bed head + healthier skin

 

Signal your body to sleep with an evening skincare routine

Start your night time routine 9 hours ( if you can )before you need to wake up this includes your healthy and clean skincare routine of course.  You may enjoy reading with a book or indulging in a little Netflix while face masking with Berry Bright, or drinking a cup of chamomile tea while soaking in a long hot bath, slather on Melt, our new magnesium body butter.  You'll enjoy learning how Magnesium deficiencies, menopause, and stress go hand in hand. These are great ways to wind down.

Either Way, I always recommend a super relaxing, stress reducing facial massage and slather on Clean Slate as your last time in your skincare routine before bed. Going to bed looking like a glazed donut helps to reduce transepidermal water loss. Trust me, your skin will thank you in the morning.

Reduce the Blue Light

This one might be difficult but stay off social media right before bed and reduce using anything that emits ‘blue light’. Have you tried those blue blue blocking glasses, yet? 

Blue light is known to affect sleep by delaying the peak of melatonin levels (the rise of melatonin levels signals the sleep cycle).  It also causes a reduction in the REM cycle, lessening the quality of sleep. You’ll have more difficulties actually waking up and will feel sleepier.  That’s not good for beauty sleep, now is it?! So - no scrolling before bed, ok? Ok!

 

Try Sleep Meditation

My favorite way to ensure a relaxing deep sleep is to listen to sleep meditation by Michael Sealey.  I turn it on, put in my ear buds, and leave my phone on my nightstand. I’m literally drooling in minutes. 

Try this sleep meditation or these relaxing sounds you'll be sound asleep before you know it. 

 

Now that you’re armed with how to create a better night time routine and get the best 8 hours of sleep of your life every night, you can wake up refreshed with healthy glowing skin!  Sleep tight!

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