sleep well leaves the skin healthy

We all know how much sleep is essential to recover the energy and ensure good health, but the novelty is that sleeping well still makes us more beautiful! Did you know that 50% of aging skin is associated with our lifestyle, including quality of sleep? This is because at night there are several physiological changes that maintain the balance of the skin, and the lack of sleep can leave it dehydrated, opaque, with spots and vessels more visible, especially in the region of the eyes, hence the dark circles.

There are several stages of sleep, which are classified into 4 stages, plus REM sleep.

sleep stage 1

It is the stage of drowsiness, in which we are not yet fully sleeping, it is that beginning of sleep, that awakening is easier. At this stage there is the release of melatonin, which is the hormone responsible for regulating sleep.

This hormone is produced throughout life, but over the years there is a decrease, but its release occurs in the night’s sleep in the dark, which unfortunately does not have the same effect of a sleep in the afternoon.

sleep stage 2

Sleep begins to deepen gradually, and it is harder to wake up. During this time there is a relaxation of the muscles and the temperature of the body falls.

sleep stage 3

Together with stage 4 of sleep, they are the deepest, and the muscle tone decreases progressively.

sleep stage 4

It is actually the deepest phase of sleep, where hormone release also occurs, which in this case is the peak of GH, which is growth hormone, and cortisol, which begins to be released until it reaches its peak early in the morning .

rem sleep

Where most dreams occur, the eyes move quickly, there is greater muscle relaxation, and intense brain activity.

There are several ways to get healthy sleep and its benefits are diverse.

beauty sleep

Eight hours a night is the time your skin needs. But it is between 10 pm and 2 am that most of the hormones responsible for hydration, cleansing, regeneration and protection have their apex. So sleeping early can make sure your skin is ready to withstand day-to-day aggressions like sunlight and pollution. And do not forget that nothing is good in exaggeration, the best time to wake up is 6am in the morning.

tips for better sleep

  • Have a ritual, a warm bath or a nice read will help you relax. Avoid electronic devices. The environment must be totally dark;
  • Try to keep fixed times to sleep and wake up; routine is beneficial for our body;
  • Make your last meal 3 hours before bedtime, with light foods, this prevents bad digestion;
  • The regular practice of physical exercises is great ally for a quality sleep;
  • Focus on pleasant thoughts, and have sweet dreams.

nutrients to improve sleep

In some foods, there is a substance that favors the body to reestablish equilibrium at night, which is tryptophan, it increases the production of serotonin, which is known as happiness hormone, good mood, which also has a “sedative” inducing better sleep. Tryptophan is found in foods such as:

  • Skimmed Yoghurts
  • White and lean cheeses
  • Lean meats
  • Fishes
  • Skimmed milk
  • Banana
  • Legumes

Vitamin B6 and magnesium are also important for good sleep performance, as they are also involved in the production of serotonin.

vitamin b6 is present in the following foods:

  • Chicken
  • Tuna fish
  • Banana
  • Whole Grains

food sources of magnesium:

  • Tomato
  • cashew
  • Tofu
  • Salmon
  • Soy
  • Spinach
  • Oats

Adriano Antonio Rodrigues Silva

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