Reset Your Sleep Schedule & Circadian Rhythm for Healthy Skin
Beauty Sleep, Natural Beauty, Skin Care

Reset Your Sleep Schedule & Circadian Rhythm for Healthy Skin

“Having peace, happiness and healthiness (sic) is my definition of beauty. And you can’t have any of that without sleep.”

— Beyonce

When you sleep, your body repairs itself. The same holds true for your skin. When you go to bed, your cortisol (stress hormone) levels drop and your melatonin (sleep hormone) levels rise. Cortisol causes wear and tear in your body while melatonin is responsible for the repair. Basically, when you sleep, your cells are at work: Your body and your skin are undoing the damage caused to them through the day, whether from the environment or from your body’s own metabolic processes. 

Many research has proven that beauty sleep is pretty much a one-size-fits-all, one-stop solution to all your beauty woes. Restorative sleep, that is adequate sleep at appropriate hours, has been found to be associated with more youthful skin, brighter eyes with fewer dark circles and reduced puffiness, fewer breakouts, lesser wrinkles, a more even skin tone and healthier, stronger, more lustrous hair. According to one study, those who slept well were also perceived to be more attractive, as they looked younger, healthier and less tired. 

Sleep is One of the Three Pillars of Health

According to the ancient science of Ayurveda, sleep is one of the three pillars of health, along with nutrition and healthy relationships. Proper rest is essential to your well-being —too little sleep and your tissues become weak; too much sleep and they become lethargic, losing their mobility and elasticity. In beauty terms, that translates to skin that loses its suppleness, either way, and wrinkles, along with brittle hair and nails, in the case of the former, and skin that becomes rough, dry and puffy, in the case of the latter.

Both modern science and Ayurveda recommend you get six to nine hours of sleep, a night, for good health. But if only it were as easy as that! Turns out, it isn’t enough to clock in the number of hours. You also need to clock in those hours at the right time. Your body clock doesn’t really work like you may think it does. For if we were to truly tune in to our natural biorhythms, there would be no night owls. There is an entire body of evidence that tells us we were all, in fact, meant to be early morning people! 

Our circadian rhythm, or the body’s natural clock, functions with the rising and setting of the sun. The deeper, non-REM, restorative sleep actually takes place in the hours before midnight. So the more hours you clock in bed pre-midnight, the fresher you will wake, and the more your skin will radiate that youthful glow. Basically, if you want sleep to be your beauty potion, you need to be in bed by 10 pm, and out of bed by 6 am. 

According to the National Sleep Foundation, millions of people suffer from sleep disorders, and the pandemic has only worsened the situation. The disruption of our daily routines, the anxiety, isolation, stress, and the manifold increase in screen time has led to sleep issues even among those of us who’ve never had any trouble with sleep. This is especially critical, since sleep is also directly linked with our immunity and mental health, besides having a direct correlation with our cognitive function and our ability to deal with crises. 

A good night’s sleep has also been found to increase the efficacy of your beauty potions. So if you’re using our saya night revival elixir, you’re bound to get much better results, if you’re also sleeping well. At amaiaa, we believe in providing you not just with the best natural beauty potions, but with holistic beauty solutions.

We put together 10 great, proven tricks to help you get your sleep cycle back on track.

1. Get some sun

Light helps your body regulate melatonin production. And of course, natural light does the job better than any amount of artificial light can. So while stepping out of your homes may not be an option, for now, make sure you open up your blinds and let the sun in, as soon as you wake up.


2. Change out of your pajamas

When you don’t have to get up and out of your house to make it past morning rush hour, it’s tempting to spend the day in your pjs. But giving in to the urge can end up making you feel lethargic and sluggish. While you don’t need to suit up, you should definitely get into the shower, groom yourself, give yourself a little face massage with our atma oil, get into a fresh pair of clothes, and get set to take on the day!


3. Hydrate

Reset Your Sleep Schedule by Hydrating with Water

Water is essential for your metabolism, which is an integral part of your circadian rhythm. Make sure you drink enough water throughout the day but don’t try to make up for inadequate water intake during the day, in the evening. Too many fluids post 6 pm will keep your bladder full, and keep you from falling into a restful slumber.


4. Load up on your greens

A healthy digestive system is vital for good sleep. Green leafy vegetables are rich in magnesium, which boosts melatonin production and promotes better sleep. They are also high in fiber, which helps your body detox and reboot.


5. Get some exercise

Improve Your Sleep with Exercise

Those endorphins surging through your veins after a good workout actually help you sleep better. When you’re just that little bit tired, you’ll sleep easy. But don’t exhaust yourself. Any exercise is better than no exercise. Also, exercise at any time of the day is better than no exercise. The only caveat: Avoid doing heavy-duty workouts in the evenings, or they’ll leave you more stimulated than relaxed. If you’re unable to squeeze in a workout during the day, go for some yoga or light stretching, instead.


6. Figure out a routine

The circadian rhythm thrives on routine. Ayurveda recommends you establish a dincharya or daily regimen that helps your body maintain homeostasis or equilibrium in the physiological processes that take place in your body. Establish meal timings, and work your day around them, so your body knows what to expect when.


7. Set morning goals

If you’re struggling to find the motivation to get up and about, set yourself micro-goals that you can achieve easily, and make sure you stick to them. If self-motivation is not your forte, find a project buddy. You can each tell the other what you intend to achieve before noon, the next day, and then stick to it. Kind of like a workout buddy, the idea is to celebrate those tiny wins.


8. Take the weekend off

When you’re working from home, it’s easy to slip into a 24×7 work pattern. But that’s only going to leave you stressed out, and it will mess with your head and your sleep. Keep your weekends for rest and recreation. Netflix and chill on a Saturday afternoon, rather than into the wee hours on a weekday.


9. Get smart with your naps

Taking a Nap helps to Reset You Throughout the Day

You’re working from home. Your bed is at arm’s length. Of course, you want to squeeze in that catnap. And that catnap really is a great idea. It can instantly recharge you and take away some of that ennui that may set in post-lunch. But don’t leave it for too late in the afternoon, and don’t let it get too long. A quick shuteye that’s 20 to 30 minutes long is all you need. Any longer, and it will start to send confusing messages to your brain, eventually interfering with your bedtime.


10. Wean yourself off late nights

Pull your bedtime up, gradually. Making a sudden change to your bedtime is not sustainable, but if you get your body used to it, 10 minutes at a time, you’ll easily slip into it. So if you’re hitting the hay at midnight, typically, go for 11:50 pm, the first night, 11:40, the next night, and so on, till you’ve reached your goal of 10:00 pm. But even as you’re reworking your bedtime, try and be consistent with your wake-up time—it will help you get into the rhythm.

Find that natural glamour inside out!

Inner radiance is the road to elegance!

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