September 6, 2013 by  
Filed under Tips for Ayurveda

good sleep will make you look youngerA good sleep will make you feel fresh, face is glowing bright and you look younger too. An old adage says,” An hour before midnight is worth three afterwards”. Does this have any relevance in today’s corporate world?

Yes, an expert in Chronobiology (the study of the body clock), says: ‘There are set times when our body clock dictates that various processes take place in hair and skin.

‘From 8pm to 11pm is the time for hydration and stimulation, while 11pm to 3am is the time for nutrition and regeneration, and 3am to 5am is the time for resting.’

In current situations very few adults are in bed at 8 pm. Melatonin is the hormone that triggers sleep triggers around 11 pm, this is the time you get naturally tired. In reality seven or eight hours sleep is ideal for most individuals. If you sleep more than that your face looks puffy and you will feel sluggish.

At the same time insufficient sleep, continuous lack of sleep, poor- quality sleep has an extremely negative effect for an individual. They are not active, they are dull , looking aged on the outset and most of the time get irritated for small reasons. There are several cases reported of accidents during driving and at work.

When you are asleep, the cells rebuild and repair themselves (the growth hormone functions only at night). The function gets weakened if you do not sleep sufficiently.

Sleep specialists say that sleep-deprived men and women report lower libidos and less interest in sex. Lack of sleep seems to be related to an increase in hunger and appetite, and possibly to obesity.

Chronic sleep problems are linked to high blood pressure, heart disease, diabetes, and depression.

How important is posture during sleep?

No matter how well you sleep, you may still wake up with puffy eyes and dark circles if you sleep in an awkward position. These problems are associated due to the constriction of blood flow to the skin. Good posture is important during sleep.

When you sleep face down the blood vessels will become constricted and the circulatory system releases congested fluid from tiny flaps in the wall of these vessels. The dark circles are actually tiny blood vessels accumulating under the thin, delicate skin below the eyes.

As we age, it takes longer for these marks to disappear. As we get older our skin loses elasticity and collagen, and it does not bounce back into shape. More aging lines are formed permanently on the side of the face you normally sleep on.

The solution to this posture problem is to sleep on your back. Prevent fluid accumulation causing puffy eyes by keeping your head raised well above your body in bed. Maintaining posture in bed is very difficult but it is worth the effort. Train yourself to sleep on your back.

Insufficient oxygen in your bedroom affects blood flow to the skin, causing puffiness. Ensure the room is not too warm, if possible open a window for fresh air.

Sleep pattern recommended

When you sleep the levels of adrenaline and corticosteroids drop and the body starts to produce growth hormone. This is the time when the skin repair and growth process is initiated.

It is very important to have alternating periods of slow wave sleep (deep sleep) and Rapid Eye Movement (REM) i.e light, dreamy sleep.

You can follow this sleep pattern:

  • Go to bed at a regular time. Set the alarm for the same time each day – even weekends – to develop a regular sleep-wake rhythm.
  • Make sure the bedroom is dark. Pull curtain screens on. Put off lights.
  • No coffee, tea or hot chocolate (they contain caffeine) before bed.
  • Try deep breathing to relax different groups of muscles around the body. Don’t exercise just before going to bed.
  • You need to have a luxury bath by adding aroma therapy oils in your bedtime bath .
  • The right mattress is important. Your heels, back of the head and buttocks should sink just below the surface. Your neck, backs of the knees and hollow of the back should rest on the surface.

Effects on face

Not enough sleep can also make you more stressed, and everyone can see that tension. If you’re up late drinking and smoking, the skin is affected making you look aged. Alcohol affects sleep quality, leaving bags under your eyes. Smoking leads to premature wrinkles.

Night-creams should be applied to a really clean skin. Renewal of our skin is fastest at night, and this is why we are told night-creams can work wonders. Select a night cream based on your skin quality.

The good thing about the skin is that it recovers quickly. Get a good night’s sleep tonight and tomorrow, everyone will notice. They may even tell you how well-rested you look.

Ayurveda also reiterates that deep sleep rests the body and the mind. Scientists have now confirmed what rishis and vaidyars have been saying since ages. Our daily dose of sleep regulates our weight, strengthens our immunity, protects our cardiovascular health, repairs our tissues and cells, and restores our energy. Sleep also allows us to process, consolidate, and retain new memories; it balances our emotions, makes us better problem solvers, and feeds our creativity.

You will look younger and smarter after a good sleep.