SLEEP GLORIOUS SLEEP

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So what’s the unsung hero of good skin? SLEEP.

The age-old adage about beauty sleep is not merely a myth. One of the best things you can do for overall good health and improved ageing is to optimise your sleep! It is such a potent part of maintaining physiological and psychological wellbeing and one we all have access too..

Poor sleep can negatively impact mood, energy levels, memory & concentration, immune system, heart health, hormones, appetite, blood sugar, stress levels and more, which can all in turn have an impact on your skin health and appearance. Research even says that one night of poor sleep can cause:

puffy eyes and hanging eyelids
darker under-eye circles
paler skin
more wrinkles and fine lines
more droopy corners of the mouth

Another study found that just two days of sleep restriction (poor sleep) negatively affected participants’ perceived attractiveness, health, sleepiness, and trustworthiness.

During sleep, your skin’s blood flow increases, and the organ rebuilds its collagen and repairs damage from UV exposure, reducing wrinkles and age spots. Additionally, sleep contributes to balancing moisture levels in the skin. Insufficient sleep reduces the production of the hormone progesterone, potentially leading to dry skin and irritation. This connection (one of many) underscores the significance of the relationship between sleep and skin health.

While the equation is easy to observe, better sleep = better health from inside out, it’s not always a simple thing to achieve, unfortunately. Luckily the wellness world is dishing out relatable and practical research and suggestions to help us get the Z’s we need.

RESPECT your circadian rhythm

Our body has an inbuilt body clock that tells us when it is night and day, called the circadian rhythm. This clock is largely dictated by the natural day/night cycle however it is influenced by food intake, energy use, and screen exposure. Factors that disrupt our body clock and melatonin production include: blue light from devices, caffeine intake, light and noise exposure in the bedroom, alcohol intake and irregular sleep/wake times.

We’ve been nerding out over all things sleep via the Andrew Huberman podcast. If you’re interested in finessing your sleep routine and supporting your biochemistry to boost your sleep you can learn more here.

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Tips for optimising your circadian rhythm include:

Limit exposure to screens (phones, tv, laptop) at least 1 hour before bed due to the stimulating impact of blue light and its impact on melatonin, our sleep hormone
Expose yourself to morning sunlight upon waking up. Experts recommend intentional sun exposure in the first 30 to 60 minutes after waking has been shown to increase alertness, boost mood, lower stress, and improve sleep quality.
Wear a sleep mask to bed to ensure light exposure doesn’t interrupt your sleep and allows you to sleep more deeply
Incorporate a wind down routine before bed. This may include a shower, reading, mindfulness, breath work or journaling
Keep it cool? Thermoregulation during sleep is a crucial factor to sleep quality. Your body’s temperature naturally drops as you sleep so a cooler room makes it easier to fall and stay asleep. Experts recommend you optimise your bedroom by reducing heat build-up during the day, turning down the thermostat at night, and investing in cooling bedding materials, which is why we love Studio Sutram bedding. Sutram bedding is made using 300 thread count, GOTS certified, Fair Trade certified cotton. Our breathable weave is crisp, cool to the touch, and soft against your skin. a practical luxury that will set the right vibe for bedtime. Read more about Studio Sutram on this month’s journal.
Make your bedroom a sanctuary: limit clutter and screen use in your bedroom and set it up for comfort.
Try and wake up at the same time each morning and expose your eyes to natural light on waking to regulate circadian rhythm
Even though it might seem relaxing to unwind before bed with a quick at-home LED mask treatment in the hope of waking up to gorgeous skin, hold off doing this. LED masks use low-level light to create a biostimulatory effect, meaning that it can stimulate different pathways in the skin to boost collagen, promote healing, reduce acne, and calm the skin. Unfortunately, when your eyes are looking at this LED light, they also make you more awake,"
Evaluate your diet: reduce processed food and sugars, stimulants and alcohol as well as eating late at night - if you eat too close to bedtime your body will be busy digesting food rather than repairing. Our naturopath Alice, can offer personalised guidance on changes you can adopt to support your sleep. Read on for foods to include to boost melatonin.
Reassess your caffeine intake: consuming caffeine via coffee, tea or energy drinks too frequently and too late in the day can disrupt your melatonin production and reduce your sleep quality. Also consuming caffeine too early in the morning can also negatively impact your circadian rhythm - Dr Amy Shah (@fastingmd) says to wait at least 45 minutes up to 90 minutes after waking up before drinking caffeine. It helps your brain wake up on its own and stops you crashing in the afternoon. Why? The longer we are awake the more the molecule adenosine builds up in our brain and body, the result of which is to make us sleepy. When we wake up in the morning, adenosine levels are at an all time low, but they are not zero. Caffeine is an adenosine antagonist but somewhat surprisingly ingesting, caffeine right after waking prevents clearance of the remaining adenosine. As a consequence, people feel a lift and energy, but then often feel very sleepy in the afternoon. Then they drink more caffeine in the afternoon which disrupts sleep. (visit resource here for more)

Sleep Solutions for breakfast, lunch and dinner?

Melatonin, the natural hormone responsible for regulating your sleep-wake cycle, plays a crucial role in achieving restorative sleep. Research shows that Melatonin-rich foods can enhance sleep quality and quantity, and consuming them may significantly increase Melatonin levels in your body. If you feel like you’ve tried all other sleep remedies, a simple shift in your diet might be the key to resetting your circadian rhythm and ensuring better sleep. Top melatonin rich foods to work into your day include: strawberries, pistachios, tart cherries, mushrooms, grapes, tomatoes, oats, cranberries, rice, capsicum, almonds and lentils

To learn more about the sleep supportive effects of these foods visit: https://moonjuice.com/blogs/tips-and-tricks/foods-with-melatonin

Magnesium: One of the essential functions of Magnesium is its involvement in facilitating relaxation and sleep. Even a slight Magnesium deficiency can result in various health issues, like fatigue, poor sleep, numbness and tingling, and muscle cramps. Given its multifaceted importance in our health, Magnesium is unquestionably fundamental for achieving healthy, restorative sleep. We recommend consulting with a professional such as Alice, for access to the best quality magnesium supplements. For sleep support she relies on Mediherb MediMag Sleep to help clients get a quality dose of magnesium and supportive micronutrients to aid bedtime.

FENN Sleep solutions…