Beauty Sleep for the mind and body
A team of biologists has explained how having a deep undisturbed good night’s sleep could help prepare us mentally and physically to take on the day ahead.
The study, published in Nature Cell Biology, was conducted on mice and shows how the body clock mechanism boosts our ability to maintain our bodies when we are most active.
And because we know the body clock is less precise as we age, the discovery, argues lead author Prof Karl Kadler, may one day help unlock some of the mysteries of ageing.
The findings throw fascinating light on the body’s extracellular matrix. Over half our body weight is a matrix, and half of this is collagen, and scientists have long understood it is fully formed by the time we reach the age of 17.
But now the researchers have discovered there are two types of fibrils- the rope-like structures of collagen that are woven by the cells to form tissues.
Thicker fibrils measuring about 200 nanometers in diameter, a million million times smaller than a pinhead- are permanent and stay with us throughout our lives, unchanged from the age of 17. But thinner fibrils measuring 50 nanometers, are sacrificial, breaking as we subject the body to the rigorous of the day but replenishing when we rest at night.
The collagen was observed by mass spectrometry and the mouse fibrils were observed using volumetric electron microscopy every four hours over two days.
When the body clock genes were knocked out in mice, the thin and thick fibrils were amalgamated randomly. “Collagen provides the body with structure and is our most abundant protein, ensuring the integrity, elasticity, and strength of the body’s connective tissue,” said Kadler. “It’s intuitive to think our matrix should be worn down by wear and tear, but it isn’t and knows we know why: Our body clock makes an element that is sacrificial and can be replenished, protecting the permanent parts of the matrix.”
Kadler said that just like you need to oil a car and keep its radiator topped up with water, these thin fibrils help maintain the body matrix.
Sleep For Better Skin
Move over skincare routines, CTMs and more, apparently, the road to great-looking skin starts with a good night’s sleep. The idea is not to throw out all your skincare products, it’s to improve your sleep quality. Dermatologist and cosmetologist Dr. Priyanka Reddy say that the importance of sleep for skincare can’t be emphasized enough. “lack of sleep affects the moisture and pH levels of your skin, this makes your skin dry and dehydrated,” she adds.
Dehydration has two impacts: first, it worsens certain skin conditions like acne, inflammation, and redness; second, it has an aesthetic impact i.e. it fastens the process of ageing, as dehydrated skin loses its elasticity much faster leading to premature ageing.
Snooze or Lose
The relationship between skin health and lack of quality sleep can be a vicious cycle, according to recent research published in the journal Clinics in Dermatology. Poor sleep can lead to increased stress hormones like cortisol in the body that increase the severity of inflammatory skin conditions. This can result in increased itching, which can disrupt sleep further. As the vicious cycle continues, skin conditions and sleep quality worsen together. So it is necessary to get a beauty sleep for the body and mind.
Reddy adds that in the long run, only proper sleep can help in getting better skin health. However, in the short-term, you can try to manage the side effects of poor sleep. “Dry and dehydrated skin can be treated by following proper skincare routine of exfoliating, moisturizing and toning- the most important step being moisturizing,” she says. Her tip: use a moisturizer according to your skin type. You can also have treatments to help improve the hydration of the skin from within. If the problem is severe, consult a dermatologist. She cautions against oversleeping, which too can cause your skin cells to break down quickly and lead to dehydrated skin. In a lot of cases, this can lead to the same problems as sleeping too little.
Beauty Benefits of a Good Night’s Sleep
- Fewer Wrinkles: Skin makes new collagen when you sleep, which prevents sagging. It’s part of the repair process. More collagen means plumper skin.
- Glowing complexion: Your body boosts blood flow to the skin while you snooze.
- Brighter Eyes: Dark circles or bags under your eyes are a direct result of too few Zzzs. Elevate your head with an extra pillow at night to help reduce swelling.
- Healthier, fuller hair: Hair follicles gain nutrients, vitamins, and minerals from blood flow; a good night’s sleep feeds your hair well.
- Healthier Appearance: Being short on sleep can cause the corners of your mouth to droop, making you look sadder.
- Products work better: Your skin can focus on repairing itself while you sleep since it isn’t fighting the sun and free radicals.
Thus it is very necessary to sleep for better skin.
To Sleep Better…
- Don’t eat just before sleeping. Make sure your last meal is at least 3 hours before you turn in.
- Stay away from screens (TV, laptop, mobile) for at least an hour before you go to bed. Read a book. Even then, don’t read anything too intense or fast-paced.
- Half an hour before you sleep, dim the lights to make it sleep-friendly.
- Build a sleep routine and wake up at the same time every day.
- You can use melatonin supplements to help you sleep better-especially if you’re adjusting to a time zone.
- Drink plenty of water throughout the day, but not late at night.
- Sleep under a warm blanket in a cool, dark, quiet room.
- Use breathable cotton sheets and wash them regularly, so they don’t collect dust mites and bacteria.
- Use detergents that don’t have strong fragrances.
What is that help you sleep better?
A night of beauty sleep for mind and body can be achieved by the following items:
Ashwagandha: It can improve the quality of sleep and help with the treatment of insomnia. The leaves of the plant contain the compound triethylene glycol, which helps in inducing sleep.
Jujube seed: Also called Chinese date, jujube fruit is consumed worldwide both as food and herbal medicine- to find mental come and improve sleep quality. The seeds of jujube, in particular, have been studied for their impact on sleeplessness, learning, and memory.
Chamomile and Valerian: Perhaps, the two most common herbal ingredients found in bedtime teas, their sleeping-supporting benefits are well supported by research.
Lemon Balm: is another herb that has been used for many years. its existence as a natural remedy dates back to the middle ages. Lemon balm has a citrus smell that has a natural relaxing effect on your body and mind. It also improves cognitive performance. Lemon, frankincense, tea tree oil, lavender, and peppermint… all offer fragrant bedtime support. They can certainly be used in a herbal sleep tea. But essential oils are highly concentrated and offers speedy relief through topical application.
Apply essential oils to the soles of your feet, or combine them with a carrier oil like jojoba, sweet almond, or coconut, for a soothing massage. Rub the mixed oil on your achy joints and irritated muscles. You will be amazed by how quickly these aromas and oil make you feel sleepy.
Sleep better and reduce inflammation in the body with ‘Earthing’
Listen to the earth with your feet. In urban centers, we are fast losing touch with the earth and its healing properties. Everything is so sanitized that there’s no room for ‘raw’ and ‘natural’. Grounding or Earthing stems from this reality.
It has been seen that connecting yourself with the Earth’s natural energy, by walking barefoot on sand, grass, dirt or rock can lessen long-lasting pain, tiredness, and other illness that plague so many of us. In short, the moment your bare feet or skin comes in close contact with the earth, free electrons are taken up into the body. These electrons are nature’s biggest antioxidants and aid in neutralizing the body’s harmful free radicals.
Cure for Insomnia
According to long-time earthing leaders when the charges in the body are not balanced, our biological processes are impacted and can create issues such as inflammation, anxiety, insomnia and other resulting conditions. Sleep for better skin is a must. Earthing brings about that balance by using our bodies’ positive charge against Earth’s trillion-megawatt negative charge.
Earthing is a natural sleep aid that can facilitate in resetting your body clock, thus breaking down the insomnia cycle. In the first place, it has been associated with augmented melatonin levels which make it almost effortless to fall asleep at night. Secondly, the earthing process diminishes cortisol levels that efficiently rearrange circadian rhythms. Apart from refining sleep patterns, the process of grounding helps in reducing chronic pain, aids in recovering respiratory issues, arthritis, reduce hypertension and improves blood pressure.
Kinds of Earthing
Obviously, taking a walk outside barefoot is the easiest and the most inexpensive way to ground yourself or practice the earthing technique. If you are near an ocean or swimmable natural water, that is even better. To work effectively, the skin should be in direct contact with rock, dirt or water. The beach/ocean is possibly the best place, as not only are salt and sand water tremendously conductive, but saltwater is also very high in magnesium levels.
In case you are not able to or don’t want to spend time outdoors you can always get some of the similar results even by staying indoors. There is a multitude of products that will make earthing easy. An earthing mat can be placed under your arms or below your feet while you are working on a computer to decrease the number of electric and magnetic fields that you are being exposed to. There are also special grounding blankets and socks available in the market. A grounding mat mimics the electric current of the earth and allows a person to bring the experience into a home or office.
Grounding also affects emotional health. If you have aches, you are bound to be stressed mentally. If you do away with your irritation, the pain stops, you feel better, and the energy returns. It has also been researched that grounding recovers mood, diminishes stress, and soothes the mind.
Eating: Try to consume as many fresh vegetables as you can, particularly root vegetables growing under the soil that carries sturdy earth energy. These will be foods like potatoes, sweet potatoes, carrots, and ginger. Other grounding foods include avocado, mango, papaya, grapes, olives, berries, coconuts, figs, melons. Vegetables include green beans, eggplant, and yams. For flavoring, use warming spices such as ginger, nutmeg, garlic, cinnamon, cumin, coriander, and cloves.
Taking a salt bath: Salts comprise natural healing components just as water does, so when you combine them in a warm tub, you take cleansing to a spiritual level.
Additionally, salt baths are similar to ocean swimming, which is one of the exceptional ways to ground yourself.
Get Dirty: Working with soil or clay helps in grounding. Simply touching earth helps. Gardening, in fact, is a wonderful grounding activity.