3 minute read
3 Ways to Get More Restful Sleep by Dr. Jennifer Bourgeois
3 WAYS TO GET MORE RESTFUL SLEEP
by Dr. Jennifer Bourgeois
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Circulating from magazine covers to online articles, women of all ages are drawn in by the ever-so-popular buzzword: “Beauty Sleep.” It turns out there are over 1 billion hits for this word on Google (just to give you an idea of its popularity.) The premise of beauty sleep is that by getting adequate, restful sleep women will see benefits to their skin that will make them appear more beautiful.
During restful sleep, the body repairs damaged cells, replaces dead cells with new cells, and builds collagen in the body. This is also the time the detoxification system works to rid the body of toxins. The overnight increase in blood flow throughout the body will leave skin glowing. All these natural processes will improve elasticity and plumpness of the skin, decrease the appearance of wrinkles, and enhance the complexion.
If a person doesn’t obtain the recommended 7-9 hours of sleep per night, the body can’t complete these physiological processes that are necessary to keep skin and hair healthy. Studies show that women who do not get the recommended 7 hours of sleep will show signs of sleep deprivation such as dark circles, puffy eyes, drooping eyelids, and dull skin. Here are 3 things you need to know to get your beauty sleep and wake-up refreshed:
CIRCADIAN RHYTHM BALANCE
Our bodies have a natural “sleep-wake” cycle. We awaken to light and prepare for sleep at night when it’s dark. Our cortisol level rises in the morning, causing our melatonin level to fall. This allows us to wake-up. At night, our cortisol level drops and melatonin level rises, resulting in drowsiness. Maintaining a consistent bedtime will help keep this rhythm in balance.
PRACTICE PROPER SLEEP HYGIENE
Establish a comfortable sleep environment that includes cool temperature, no light, and dampened sound. Also avoid blue light before bed, as well as excitatory events. Don’t eat within 2 hours of bedtime.
DIETARY SUPPLEMENTS
Use dietary supplements short term. Sleep aids are not intended to be used long term. If there are chronic sleep issues, work with a practitioner to identify the root cause of the sleep disruption and correct that. In the meantime, use supplements to help improve restful sleep. These may include magnesium, melatonin, GABA, 5-HTP, and L-theanine.
Now, go be beautiful!
Dr. Jennifer Bourgeois
Photo: @dearbeecarn
Functional Medicine Specialist, Integrative Health Practitioner, and Clinical Pharmacist
Jennifer is the founder of The STRESSED MOM™ Transformation and CEO of Well & Free Functional Medicine Practice. SingleCare recognized Jennifer as the Best Pharmacist of 2021 for her commitment to service and excellence in the profession.
Visit Jennifer online at everydaypharmgirl.com
Instagram:@DRJENBOURGEOIS
