The post 3 Secrets to the Best Night’s Sleep appeared first on LUX & LUSH.
]]>Create a Sanctuary for Sleep
The environment in which you sleep plays a key role in the quality of your rest. Consider investing in a quality mattress and pillows. Set your thermostat to a cool temperature, around 60-67°F is ideal. And make sure the room is dark and quiet.
Establish a Pre-Sleep Ritual
Routine is another way to signal to your brain and body that it’s time to wind down and prepare for sleep. Your ritual can include limiting screen time or trying some relaxation techniques like reading, a warm bath, or gentle yoga. Consistent waking and sleep times can also be a way to create consistency.
(@thetanhillinn_)Don’t Forget Exercise
Lastly, how you move during the day can significantly impact your sleep quality at night. Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, timing is important. Try to finish any vigorous exercise at least three hours before bedtime to ensure your body has time to wind down.
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]]>Supplements
Certain vitamins and supplements are known to improve overall focus. Magnesium, for example, has shown a positive response to helping people focus.
Yoga and Meditation
Calming activities such as yoga and meditation are not only a great way to clear your head from daily stressors and anxiety, but also do wonders for your state of mind and overall being. Mindfulness, breathing exercises, and journaling are also linked to calming the brain and improving overall focus.
Healthy Sleep
Maintaining healthy sleep patterns, limiting sleep disturbances, and getting at least eight hours of sleep is linked with numerous health benefits, and will especially improve concentration throughout the day.
Exercise
Daily exercise is important for many obvious reasons, but few are aware of the positive effects it can have on focus levels. Working out daily for at least 30 minutes a day can help address major symptoms like impulsivity, hyperactivity, and executive functioning issues, which will improve one’s overall focus.
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]]>Journalling
Take some time to recap your day by writing a brief account of it. This doesn’t have to be more than a few lines and will help you process how your day has been. Acknowledging your day’s activities allows your mind to switch off from them, and will quickly get you in the mood for sleep.
(@blossom_bujo)Coloring Book
Adult coloring books are becoming more popular as people are realizing how helpful they can be. The process of coloring helps your mind to slow down and find some peace, and it’s super satisfying to create some beautiful color combinations.
Visualization
This is a meditation technique, but it doesn’t require any training to carry out. Sit quietly with your eyes closed, and imagine a calming scene. This could be a forest in the afternoon sun, or the sun setting on the sea. Immerse yourself in that image for a few minutes, and notice how easily this calms your mind.
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]]>Let’s Get Physical
Waking up alert starts 24 hours before your day even begins. Engaging in physical activity will help you sleep better and thus wake up feeling more refreshed, so do some exercise the day before and get in all your steps.
A Little Extra Goes a Long Way
Have you considered that maybe you’re feeling tired when you get up because you’re actually not getting enough sleep? Try going to sleep 30 minutes earlier or waking up 30 minutes later and see if that makes a difference.
H2O-Yes!
Have a glass of water as soon as you can after opening your eyes. The H2O increases our red blood cell count which sends more oxygen to the brain and leaves you feeling more alert.
Breakfast of Champions
There is a reason that breakfast is considered the most important meal of the day. Certain foods will give you more energy than others, so opt for low-glycemic carbs like oats and whole wheat bread, but avoid anything high in sugar or excessive amounts of protein.
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]]>The post 3 Benefits of Sleeping With an Eye Mask appeared first on LUX & LUSH.
]]>Increased Sleep Quantity & Quality
Wearing an eye mask to bed can increase rapid eye movement, or REM, sleep, the stage associated with dreaming that typically accounts for 20-25% of our total sleep time. By blocking out light, the mask helps prevent any external interruptions, promoting deeper and longer REM sleep cycles. This can lead to improved memory, mood, and overall cognitive performance.
Better Skin
Sleeping with an eye mask can prevent skin barrier damage and reduce puffiness in the delicate area around your eyes. By acting as a protective layer, the mask reduces friction between your skin and pillowcase, while the gentle pressure it exerts can help to drain excess fluid from the eye area.
Improved Mental Health
Darkness stimulates the release of melatonin, a hormone responsible for regulating sleep-wake cycles and that has also been shown to promote relaxation. By wearing a light-blocking mask, you can increase your brain’s production of melatonin and alleviate symptoms of insomnia, anxiety, and stress before bed, allowing you to experience a deeper sense of calm during sleep. Good quality sleep is also essential for maintaining calm, stable moods during the day.
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]]>Sleep Mask
Sophia Bush swears by sleep masks to get quality shut-eye. “I’m very light sensitive, so I either get an amazing sleep or I don’t based on the eye mask that I have,” says the Chicago P.D. actress. If you need total darkness to doze off, a sleep mask is a good investment.
A Sleep Divorce
This may sound dramatic, but it’s not as hectic as a real divorce (which may occur if you don’t get enough sleep and end up fighting with your partner all the time). Carson Daly and his wife have been married for over 7 years and began sleeping in separate beds while she was in her third trimester and battling to sleep due to the The Voice host’s sleep apnea. “We woke up and we just shook hands like, ‘I love you, but it’s time to sleep divorce,’” he recalls.
Heat
You know that feeling of being cozy and not wanting to get out of bed? Selena Gomez knows it too, which is why the “My Mind & Me” singer recommends a heating pad. “When I get into bed, my friends laugh at me, but I have a heating pad. It’s almost like an anxiety blanket. It feels really nice.”
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]]>Essential Oils
Investing in a diffuser is a great idea, because essential oils can help to create a calm environment. Using essential oils such as lavender can help you get a better night’s sleep. Lavender is a powerful herb, and many studies prove that it’s excellent for helping reduce anxiety and help promote sleep.
Consistency
Going to bed and waking up at the same time every night and day can aid long-term sleep quality. Studies show that people with irregular sleep habits tend to get worse sleep than those with a regular sleep pattern.
No Technology Before Bed
Exposure to light during the day can benefit you, but extended exposure at nighttime will do the opposite, especially when it’s blue light—which eclectic devices such as smartphones and TVs emit. It’s best to not look at your devices two hours before bed, but if you have to, we recommend switching your devices to dark mode or night mode.
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]]>As we’re unconscious during the process, some of us twist and turn and land up in interesting positions during the night. Unfortunately, not all positions are that beneficial—particularly lying on one’s stomach.
As comfy as it is, lying on your stomach puts a lot of pressure on our spines. Most of the weight is placed in the middle of our bodies while in this position, and lying like this frequently for an extended period of time can result in back pain, as well as pain or numbness in other parts of the body if the spinal nerves are compromised.
Your neck is another area that can suffer from sleeping on your stomach. In order to actually breathe, you’re probably turning your head to the side. That position can also twist the spine and lead to neck pain, which, in turn, can result in headaches.
This is all to say, sleeping should rather be done on your side or back. But, if you must lie on your stomach, place a pillow under your pelvis to relieve some of that stress.
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]]>Creamy Concealers over Spot Correctors
Throw out your dry spot corrector concealers and invest in a creamy one instead. They’re so versatile and can be used all over your face to create a perfect smooth finish.
Stick and Cream Blushes Will Have a Moment
If you are looking for a glossier look, start using a stick or cream blush instead of your usual powder. You don’t need a brush to apply, it’ll give you a more natural look, and the best part—it’ll last all day!
Minimize Your Skin Care Routine
2023 will see the return of the cleanse, tone and moisturize instead of the 5-10 step routine that has been trending in 2022. You’ll want to go back to the minimalistic approach, taking less time in the bathroom at the end of the night, leaving more time for sleep!
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]]>Location, Location, Location
Just like when buying a house, it’s all about location when it comes to choosing your seat. If you’re the type who gets cold easily, avoid seats near the exit rows as cold air tends to leak in. The rows in the front of economy are usually noisier as this is where families with children are typically placed. If you’re hoping to sleep on the flight, a window seat is probably your best bet as you can lean against the wall of the plane.
Creature Comforts
In order to create an ideal sleep environment, bring some items that help you sleep at home. It can be a blanket or particular scent—anything that helps you unwind and relax. Noise-canceling headphones can also be useful, or just put on a playlist of white noise.
Say No to Drugs
Although alcohol and sleeping tablets seem like they will aid in achieving R&R, it is more likely that they will have adverse effects like a hangover and sleepwalking. Something natural like melatonin works far better. Take 1 milligram 30-60 minutes before you wish to be asleep and then stay awake the entire day after you land. Take another melatonin before going to bed that night.
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