You may have heard the term, "beauty sleep," maybe as reference to a nap. Beauty sleep is more than that, all sleep should be beauty sleep. If you're not getting quality sleep every night, your body will suffer terribly. Every aspect of your body and mental well-being is dependent on good quality sleep. This week we'll learn about some of these effects and what you can do to make sure you're getting your beauty sleep.
CORTISOL
Poor sleep has a detrimental impact in many ways with significant effects on our hair, skin, nails, mood and mental well-being. To understand this, it is important to understand cortisol.
Cortisol is a type of hormone produced naturally in the body. It is often called the stress hormone and is primarily intended to help the body respond to stress and danger. When produced in proper amounts, it is helpful in regulating your body's functions especially during periods of stress and danger.
Cortisol levels naturally rise and lower during the day and based on your level of perceived stress. Lifestyle choices, sleep patterns, and some medical conditions can cause cortisol levels to become imbalanced resulting in serious negative effects. Sleep has a huge impact on balancing your cortisol levels correctly. Our bodies are naturally meant to sleep at sunset and wake up at sunrise. When we don't, our bodies react as if we are in danger. Your body will actually produce even more cortisol than normal. So when you're staying up to watch one more episode your body is getting ready to fight a saber tooth tiger. Since you're not fighting a saber tooth tiger, your body does not need the benefits of increased cortisol and will suffer a detrimental effect.
POOR SLEEP AND STRESS
When you're not sleeping well, you become more prone to stress. Cortisol levels spike making it both hard to sleep and increasing your stressed feelings. Little things become bigger annoyances because your body is looking for a fight. This is a bi-directional problem, increased stress increases cortisol making it hard to sleep, and lack of sleep increases cortisol making you more stressed.
FIGHT STRESS - SLEEP BETTER
Reducing your stress levels can help manage cortisol spikes and let you sleep better. Some things you can do to manage your stress are:
Take time for yourself - Even a few minutes can be helpful. Simple things like a basic facial can go a long way
Exercise - Physical activity helps regulate your body and clear your mind allowing you to deal problems better
Eat Healthy - Proper nutrition makes for a healthy body ready to deal with the world
Sleep - Make time for sleep. Scheduling your routine to allow for quality sleep will help regulate your cortisol levels and put you back into a natural rhythm
Make time for friends and family - People are social animals. A strong support network can help deal with issues better than you can alone
Stand up for yourself - Clearly communicate your needs with others. You deserve to have your needs met also
Meditate - Taking time for mindfulness can help clear your thoughts making you more ready for the problems of the day
Massage - Massages can be helpful to relax the body, releasing tension and soothing your stress
POOR SLEEP AND YOUR HAIR
Did you know that poor sleep can impact your hair? Just like the rest of your body, the cells in your hair need good quality sleep to stay healthy. When you sleep poorly, the elevated levels of cortisol negatively influence that natural growth and shedding cycles of your hair resulting in hair loss. Higher levels of cortisol can also weaken and damage the hair follicles further contributing to hair loss. Your hair will become more dry and prone to breakage. Elevated cortisol can also impact hair color resulting in pre-mature graying. Good sleep is essential to healthy, shiny hair.
REVERSING SLEEP DEPREVATION RELATED DAMAGE TO THE HAIR
The damage to your hair caused by poor sleep can be fixed. First, fixing your sleep patterns will help restore cortisol levels to their natural balance. Hair nourishing treatments can also help strengthen the hair follicles. One of Mel's Hair and Nail Salon's Hair Spa's may be helpful with this. Also consider using silk or satin pillowcases- the smoother surfaces can be less damaging to your hair. As always, proper nutrition is essential.
POOR SLEEP AND YOUR SKIN
Poor sleep is very terrible for your skin. Just like in the hair, skin cells depend on sleep for repair and maintenance. Elevated cortisol levels also wreak havoc throughout your skin.
Cortisol can kick the production of sebum into overdrive resulting in acne breakouts. Cortisol can also trigger inflammation that will inhibit the healing of existing acne scars as well as aggravate existing conditions such as rosacea, eczema and psoriasis. Additionally, elevated cortisol levels will inhibit the production of hyaluronic acid, dehydrating the skin and exasperating these conditions.
As you may remember from last week, cortisol will damage the collagen and elastin in the dermis, speeding their depletion and causing the epidermis to collapse. That's how you get wrinkles and lines on your face. Cortisol will also degrade your skin's protective barrier resulting in dry, rough skin.
REVERSING SKIN DAMAGE FROM POOR SLEEP
While poor sleep is detrimental to the skin, the effects can be reversed, or at least mitigated with early intervention. The most important thing is to fix your sleeping habits. Quality sleep will naturally regulate your cortisol levels and give time for your cells to heal and regenerate. A proper diet will give your body the nutrients needed for healthy skin. Collagen needs sleep to generate and remain strong and plentiful. Wrinkles, lines, blemishes, acne, and other skin conditions can be treated. Collagen levels can be augmented with injectable supplements and natural production can be encouraged. Mel's Hair and Nail Salon offers a variety of treatments that can help such as BB Glow Therapy, Galvanic Facelift, Diamond Peel, and more.
POOR SLEEP AND YOUR NAILS
Poor sleep is also bad for your nails. Elevated stress and cortisol levels inhibit the production of collagen resulting in weaker and more brittle nails. Cortisol can also impact the nail matrix, the part of the body where the nail forms, resulting in abnormal growths and poor nail sprouting.
REVERSING NAIL DAMAGE FROM POOR SLEEP
Reversing the damage to your nails can be done. As with the issues above, fixing your sleep habits should be first. Proper nutrition is also essential. Reducing stress levels will be critical as well. Additionally, properly completed manicures and pedicures can help the nails grow strong and healthy. Mel's Hair and Nail Salon's manicurists are always ready to help you have the best nails you can.
POOR SLEEP LEADS TO WEIGHT GAIN
Poor sleep leads to weight gain. When you lack sleep, your body reacts with the assumption that there is danger keeping you from sleeping. Cortisol kicks and starts preparing for a fight. Elevated cortisol levels trigger the body to conserve energy and store fat. This particular type of fat is directly linked to cardiovascular disease. You will crave more calories and excess carbohydrates.
Elevated cortisol levels signal the body to use soft tissue like muscle for energy. A lack of proper sleep will also cause an increase in production of endocannabinoid. These are the chemicals that influence appetite and the brain's sense of reward. You're more likely to make poor food choices.
By not sleeping well, you are telling your body to prepare for an emergency that does not exist. That means that all the fat being stored and the excess calories and carbohydrates being consumed will not actually be needed. This results in weight gain.
REVERSING WEIGHT GAIN CASUED BY POOR SLEEP
Losing weight is a process. There are no shortcuts. Products suggesting to be quick fixes are generally causing a loss of body water. Many are just scams. Proper sleep, exercise and nutrition is the only way. In some cases, a doctor may suggest certain medications and supplements. Consult your doctor to be safe and get healthy. Gluta drip treatments can be used as an aid, and we at Mel's Hair and Nail Salon do offer such treatments, but this is a tool to be used with your doctor's guidance. It is not a solution on its own. Sleep, proper nutrition and exercise is the way.
IS CORTISOL ALWAYS BAD?
We discussed the negative effects of elevated cortisol levels a lot above. It would be easy to see cortisol as a negative thing. It isn't. Cortisol is an essential hormone that is essential for the proper operation of your body.
Stress Response: Cortisol is often called the stress hormone. In modern life we often find ourselves in stressful situations, but not the kind of situations requiring the use of cortisol. However, when you are in danger, cortisol is going to help configure your body to give you what you need to get safe. It'll raise your blood sugar levels giving you a burst of energy, it'll optimize your brain's use of glucose, the fuel it uses to function. Cortisol will also slow down nonessential functions. If you're in a fight of flight situation, you need cortisol to spike.
Blood Sugar Regulation: Cortisol, combined with insulin, regulates your blood sugar levels. When cortisol levels are normal, blood sugar is better regulated. Bad blood sugar levels cause a number of serious health problems, some potentially fatal.
Inflammation: When in proper balance, cortisol acts as an anti-inflammatory. This helps with things like aches and infections. When out of balance, the result can be the opposite.
Metabolism: Well regulated cortisol levels are essential to the efficient metabolization of fats, proteins, and carbohydrates.
Blood Pressure: Well regulated cortisol levels help keep blood pressure at healthy levels
Immune System: Cortisol is a component of the immune system and is needed for its correct operation.
Sleep-Wake Response: Well regulated cortisol levels aide the body in falling asleep and waking up at the appropriate times.
HOW MUCH SLEEP DO YOU NEED?
Most adults require 7-9 hours of sleep per night. Teenagers should be getting 8-10 hours, and younger children need 9-11 hours. Time isn't the only factor. You need quality sleep, that's what makes it beauty sleep. Quality sleep is uninterrupted and refreshing. Ensure your sleep is quality by:
Make a Routine: Creating a nightly habit helps the body wind down and prepare for sleep. Consider scheduling soothing and relaxing habits that you follow each night.
Avoid Caffeine and Alcohol: Both will stay in your system and disrupt your sleep. Avoid caffeine 5 hours before bed and alcohol 3 hours before bed
Turn Off Screens: No screen time an hour before bed.
Create a Comfortable Space: Make your bedroom comfortable and dark. You need a comfortable bed, good bedding, no lights and limit noises
Sunlight: Try to get some sun exposure for at least 15 minutes in the morning. This helps to keep your natural rhythm in balance
Night-Shift Workers: Consider a melatonin supplement and make your room as dark as possible. Make a bedtime routine and stick to it
IN CONCLUSION
Beauty sleep is a real thing. It's quality sleep that helps refresh your body and keep your bodily functions in balance. This is one of the best ways we can take care of ourselves. Some sleep issues are related to medical conditions so consider consulting a doctor if you suffer from prolonged periods of sleep deficiencies. A good sleep habit will help keep you feeling and looking beautiful.
Don't you deserve to feel and look your best?
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