Sleep is A Great Anti-Aging Tool
It's a fact that 40% of Americans do not get enough sleep. Because of this, lives are put in danger and health is compromised. It has been estimated that over 50% of automobile accidents are related to drowsiness. Lack of sleep affects job performance and the ability to think clearly.
The long-term effects of sleep deprivation can be devastating. When you sleep, your body is meant to repair itself and get back into balance. Toxins are supposed to be removed and immune system cells activated. With chronic sleep deprivation, these activities are reduced, which leads to many physical and emotional problems, including premature aging.
Melatonin Seratonin And Aging
Two important chemicals related to sleep are melatonin and seratonin. As you approach bedtime, melatonin levels increase, and this signals the body to perform specific nighttime functions.
Cortisol, a major anti-inflammatory hormone that prevents repair from taking place during the day, is suppressed, insulin production declines and levels of natural growth hormone increase.
Melatonin is synthesized from the brain hormone, or neurotransmitter, seratonin, which is made primarily from tryptophan, an amino acid that regulates many body functions, including moods, and sleep.
Diets low in tryptophan can lead to low levels of brain seratonin, which causes depression and lack of sleep. Tryptophan is found in the greatest quantities in eggs, meat, poultry and beans.
Melatonin is available as a nutritional supplement and many people find that it helps them fall asleep.
Tryptophan is available from some compounding pharmacies, but generally not found in health food stores due to a contaminated batch some years ago arising in Japan.
The FDA banned the substance for sale in health food stores. There is absolutely nothing wrong with taking l-tryptophan, which is a natural antidepressant and precursor to seratonin and melatonin.
Melatonin also has been implicated in the prevention of breast cancer. In fact, one hypothesis suggests that breast cancer may result from low melatonin levels. Our chromosomes even have melatonin receptors on them! Melatonin is a very power natural antioxidant hormone produced in the human pineal gland.
This gland, which lies deep in the center of the brain, atrophies with age. As melatonin levels diminish after the age of 10, our sleep habits also diminish, thus aging sets in.
So – how do you make sure you get your beauty sleep?
Here’s eight top tips to make sure you sleep soundly like a baby:
1. Avoid alcohol in the late evening before you go to bed. A glass of wine may make you /feel pleasantly sleepy but the alcohol pumps norepinephrine into the system which can excite your system and cause you to wake in the wee small hours. You’ve probably experienced that after drinking at a dinner party or a night out. Now you know why. Stay off the alcohol if you want a good night’s sleep.
2. Avoid caffeine in any form – you probably already know that. But don’t forget – it’s not just the coffee. If you are sensitive to caffeine take your favorite drink in de-caffeinated form. Or try a gentle fruit or herbal tea or just good old water last thing before bed.
3. No sweets before bed time You may have heard that before too – or even said it to your children. Well as far as beauty sleep is concerned this bit of old-fashioned advice is right on the nail. High blood sugar interferes with growth hormone production which is essential to look younger for longer.
4. Stay calm before bed time – avoid intense “discussions” with your partner or any activity that stimulates brain activity levels. Try to empty your mind of the details from your day.
5. Relax and wind down – spend time taking off make up and preparing for bed. Don’t rush – enjoy the time you’re spending just on you.
6. Create a bedroom haven – Clean sheets, fresh flowers, low lighting and a perfumed candle or two, create an atmosphere that makes you look forward to going to bed. Sorting through the muddle of crumpled clothes to find your bed is not a good way to start your beauty sleep.
7. Get enough physical exercise and fresh air during the day – Another simple tip that your mother probably told you. Aerobic exercise releases feel good endorphins into your bloodstream and raises your mood for a long time afterwards. Physical tiredness will cause you to sleep soundly and well.
8. Take a deep relaxing bath and float away the stresses of the day with a bath pillow, your favorite scented bath essence and some candles.
That’s it – simple practical tips to help you get your beauty sleep every night of your life so the magic youth fairy will visit and wave her wand!
