Sleep is an essential component of our overall health, and disruptions in our sleep patterns can have significant effects on our daily lives. Consistent nightly awakenings might be a sign of underlying issues such as stress, anxiety, medical conditions, or poor sleep hygiene. By identifying the cause of these interruptions, you can take steps to address them and potentially improve your sleep quality. So, let’s delve into some of the common reasons why you might be waking up at the same time each night and what actions you can take to alleviate this issue.

1. Stress and Anxiety

Stress and anxiety are common culprits when it comes to sleep disturbances. When you are stressed or anxious, your body’s fight-or-flight response can be triggered even in the middle of the night. This can cause you to wake up suddenly and find it difficult to fall back asleep. Implementing relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation before bedtime can help calm your mind and reduce the likelihood of nocturnal awakenings.

2. Medical Conditions

Certain medical conditions can also lead to waking up at the same time each night. Sleep apnea, for instance, causes intermittent pauses in breathing during sleep, leading to frequent awakenings. Similarly, conditions like hyperthyroidism, restless leg syndrome, or even acid reflux can disrupt your sleep. If you suspect a medical issue is to blame, it’s important to consult with a healthcare professional for a proper diagnosis and treatment plan.

3. Poor Sleep Environment

Your sleep environment plays a crucial role in the quality of your rest. Factors such as room temperature, noise levels, and light can all impact your ability to stay asleep. Ensuring your bedroom is dark, quiet, and cool can help create an optimal sleep environment. Additionally, using earplugs, blackout curtains, and white noise machines can further minimize disruptions.

4. Lifestyle Habits

Certain lifestyle habits can significantly affect your sleep patterns. Consuming caffeine or alcohol close to bedtime can interfere with your ability to stay asleep through the night. Similarly, irregular sleep schedules and excessive screen time before bed can disrupt your circadian rhythm. Adopting a consistent sleep schedule, limiting screen time, and avoiding stimulants in the evening can promote better sleep hygiene.

In conclusion, if you consistently wake up at the same time every night, it’s important to evaluate potential contributing factors such as stress, medical conditions, sleep environment, and lifestyle habits. Addressing these areas can help you achieve more restful and uninterrupted sleep, ultimately enhancing your overall health and well-being. If your sleep disturbances persist, it may be beneficial to seek the advice of a healthcare professional or sleep specialist.

Source: remedydaily

However, what most folks don’t realize is that there are several compelling reasons to reconsider this habit. Sleeping with the AC on might provide temporary comfort, but it can have long-term consequences for your health, energy bills, and the environment. Here’s why you should think twice before turning on the AC at bedtime.

1. Negative Impact on Health

Sleeping with the AC on can lead to several health issues, some of which you might not even be aware of. Here are a few:

a. Dry Skin and Dehydration: Air conditioning reduces the humidity level in the room, which can dry out your skin and mucous membranes. Waking up with a dry throat or itchy eyes is a common experience for those who sleep with the AC on. Over time, this dryness can lead to more severe problems like dehydration or respiratory issues.

b. Respiratory Problems: Prolonged exposure to air conditioning, especially during sleep, can aggravate respiratory conditions. The cold, dry air can cause the nasal passages to become congested, leading to difficulties in breathing. For people with pre-existing conditions such as asthma, the AC can exacerbate symptoms and lead to nighttime coughing or wheezing.

c. Increased Risk of Infections: The constant circulation of air can also spread bacteria and viruses. Air conditioning units, if not cleaned and maintained properly, can become breeding grounds for mold, mildew, and other pathogens. This makes you more susceptible to respiratory infections, especially during sleep when your body’s immune system is at its most vulnerable.

d. Muscle Stiffness and Aches: Have you ever woken up with a stiff neck or back? The chilly environment created by the AC can cause muscle stiffness or exacerbate existing conditions like arthritis. The muscles contract in the cold, leading to aches and discomfort, especially if you sleep in an awkward position.

2. Disrupted Sleep Patterns

While a cool environment can initially help with falling asleep, sleeping with the AC on all night can disrupt your natural sleep cycle. Our bodies are designed to undergo slight temperature fluctuations throughout the night, which are part of our circadian rhythm. When the AC keeps the room at a constant, often lower temperature, it can interfere with this natural process.

a. Reduced Deep Sleep: A cooler room can prevent the body from entering the deeper stages of sleep, which are crucial for repair and recovery. In deep sleep, the body performs many essential functions such as muscle repair and memory consolidation. An AC set too cold can interrupt this phase, leading to grogginess and a lack of restorative sleep.

b. Frequent Waking: If the AC temperature is set too low, you might wake up feeling cold or uncomfortable. Frequent waking can fragment your sleep, leading to poor sleep quality and making it harder to feel rested in the morning.

3. Environmental Impact

Air conditioners are significant consumers of electricity. Sleeping with the AC on all night increases energy consumption, which not only raises your utility bills but also has a substantial environmental impact.

a. High Energy Consumption: Air conditioning units consume a lot of power, especially when run continuously through the night. This increased demand for electricity can strain power grids, particularly during peak usage times in the summer.

b. Greenhouse Gas Emissions: The more electricity we use, the more fossil fuels are burned to generate it, releasing greenhouse gases into the atmosphere. Air conditioners also use refrigerants, which can be potent greenhouse gases if not properly managed. Thus, excessive use of AC contributes to global warming and climate change.

4. Financial Costs

Using the AC every night can significantly increase your electricity bills. Over time, these costs add up. By reducing reliance on the AC at night, you can save a substantial amount of money annually.

5. Alternatives to AC for a Good Night’s Sleep

Instead of relying on the AC, consider alternative methods to stay cool and sleep comfortably:

a. Use Fans: Ceiling or oscillating fans use far less energy than an air conditioner and can create a cooling breeze that helps with airflow without significantly lowering the room temperature.

b. Cool Bedding: Invest in breathable, moisture-wicking sheets and pillowcases made from natural fibers like cotton or linen. These materials stay cooler and can help regulate your body temperature.

c. Proper Ventilation: Open windows during cooler parts of the day or night to allow fresh air to circulate. Ventilation can help reduce the need for artificial cooling.

d. Stay Hydrated: Drink plenty of water throughout the day to stay hydrated. Proper hydration can help your body regulate its temperature more efficiently.

e. Take a Cool Shower Before Bed: A quick, cool shower before bedtime can help lower your body temperature and make you feel more comfortable as you fall asleep.

f. Adjust Your AC Usage: If you must use the AC, consider setting it to a higher temperature, such as 78°F (25.5°C), and using a timer to turn it off after a few hours. This approach reduces the environmental impact and saves energy while keeping you comfortable.

While sleeping with the AC on might seem like a convenient solution for hot nights, it comes with a host of potential downsides. From health risks and disrupted sleep to increased energy costs and environmental harm, there are many reasons to reconsider this common practice. By exploring alternative cooling methods and being mindful of your AC usage, you can protect your health, save money, and contribute to a healthier planet. So, before you reach for the remote, think about these factors and consider making a change for the better.

Source: remedydaily

Keep reading – Here’s why: Firstly, it delves into a phenomenon that, while common, is often surrounded by myths and misconceptions. Learning the scientific explanations can help ease any concerns you may have and offer you a better night’s sleep. Moreover, being informed about such occurrences can be the first step in identifying any potential sleep disorders or health issues.

What is it?

This sudden jerk is scientifically known as a “hypnic jerk” or “sleep start.” It’s an involuntary muscle spasm that occurs as a person is transitioning from wakefulness to sleep. These jerks are considered a normal part of the sleep process.

Reasons Behind Hypnic Jerks:

1. Evolutionary Factors

One theory suggests that hypnic jerks are a primitive survival mechanism. Early humans may have developed this reflex to stay alert and avoid danger.

2. Physical Exhaustion

When you’re overly tired or fatigued, your body may experience these muscle spasms more frequently.

3. Stimulants

Consuming caffeine or other stimulants close to bedtime can increase the likelihood of experiencing hypnic jerks.

4. Stress and Anxiety

High levels of stress or anxiety can also make these episodes more frequent.
When Should You Be Concerned?
While hypnic jerks are generally harmless, frequent occurrences combined with other symptoms like sleep disturbances could indicate an underlying condition that may require medical attention. If you find that these sleep starts are significantly affecting your sleep quality or health, it might be beneficial to consult a healthcare provider.

Understanding hypnic jerks can help demystify the sudden, startling moments that many of us experience just as we’re about to fall asleep. By recognizing the potential triggers and their implications, you can take steps towards better sleep hygiene and overall well-being.

Source: cooktopcove

You’re probably skeptical about how a simple press on your foot could lead to a restful night, but this article aims to provide you with credible insights. By the end, you’ll understand how a small action can make a big difference to your overall well-being. Keep reading to discover the science behind this technique and how you can apply it to improve your sleep quality.

What is Reflexology?

Reflexology is an alternative medical practice that involves the application of pressure to specific points on the feet, hands, and ears. These points are believed to correspond to different organs and systems in the body. Through stimulation of these points, reflexology aims to promote relaxation and healing.

The Specific Point: Tai Chong (Liver 3)

1. Location:

Tai Chong, also known as Liver 3 (LV3), is located on the top of your foot, just about where the big toe and second toe meet. You can find it by sliding your finger down between the two toes and feeling a slight depression.

2. Function:

Tai Chong is known in traditional Chinese medicine for its ability to alleviate stress, reduce anxiety, and promote overall relaxation—all essential factors for a restful sleep.

3. How to Apply Pressure:

Use your thumb to apply gentle yet firm pressure on this point for 2-3 minutes. It’s most effective when done just before going to bed.

Benefits of Pressing Tai Chong Before Sleep

1. Reduces Anxiety:

Stimulating this point can help lower levels of anxiety, which is often a major barrier to falling asleep.

2. Alleviates Stress:

Pressing Tai Chong can reduce stress levels, helping you unwind and prepare your mind and body for sleep.
3. Promotes Detoxification:

This point is linked to the liver, an organ that plays a crucial role in detoxification processes. Better liver function can lead to overall improved health.

4. Improves Sleep Quality:

By reducing stress and anxiety and promoting relaxation, pressing this point can contribute to deeper and more restorative sleep.

Conclusion

Incorporating the practice of pressing the Tai Chong point into your nightly routine can offer multiple benefits to your body, especially in improving sleep quality. While it might seem simplistic, traditional practices like reflexology have stood the test of time for a reason. So next time you find yourself tossing and turning, try pressing this point on your foot and experience its calming effects.

Source: remedydaily

The Benefits of Sleeping with a Fan

White Noise for Better Sleep

Fans generate a steady, comforting sound that can drown out disruptive noises. This white noise can help you fall asleep faster and enjoy deeper, more restorative slumber.

Temperature Regulation

Fans help keep your room cooler by circulating air, making those hot summer nights more bearable. Consistent airflow can prevent overheating, ensuring a more comfortable night’s sleep without the tossing and turning.

Improved Air Circulation

By promoting better air circulation, fans reduce the risk of stuffiness and allergen buildup in your bedroom. This is especially important for allergy sufferers or those with asthma.

Reduced SIDS Risk

Some studies suggest that using a fan in your baby’s room may help reduce the risk of sudden infant death syndrome (SIDS). It’s believed that improved air circulation and lower carbon dioxide levels play a role in this potential benefit, although more research is needed.

The Potential Drawbacks

Dry Skin and Eyes

Fans can dry out the air in your room, potentially leading to dry skin and irritated eyes. To counteract this, consider using a humidifier alongside your fan, especially in the colder months.

Muscle Stiffness

That consistent breeze your fan provides can sometimes lead to muscle stiffness and discomfort, particularly if it’s blowing directly on you. It’s a good idea to position your fan so it’s not aimed straight at your body.

Increased Allergen Exposure

While fans can help reduce allergen buildup, they can also stir up dust if not cleaned regularly. Make sure to clean your fan blades and surrounding areas to minimize dust and allergens in your room.

Noise Sensitivity

Although many find the white noise generated by fans soothing, some might become more sensitive to noise over time. If you notice this happening, you might want to reconsider using a fan or choose a quieter model.

Environmental Impact

Running a fan all night long does consume electricity, contributing to your carbon footprint. Opt for energy-efficient fans and remember to switch them off when you don’t need them to lessen the environmental impact.

Bonus: Here’s what you can do instead of turning your fan on.

1. Sleep with a window open.

A simple solution for hot nights is to simply leave the window open. The cold wind during the early morning will help to cool the air. If you’re afraid of the mosquitoes, you can try installing a net or a screen in your window.

2. Put a wet towel or a bucket full of water near your bed.

To make your room dehydration-proof, put a wet towel by your headboard, or fill a bucket with water and leave it by your side of the bed, on the floor. These solutions will help increase the humidity in your bedroom.

3. Turn the fan in another direction.

If you just can’t sleep without your fan, try turning it away in another direction. This way it won’t be blowing directly at you. You can also try to put it by your window, so it can catch the outside air and help it enter the room.

In conclusion, sleeping with a fan on can certainly offer several benefits, such as better sleep through white noise, temperature regulation, and improved air circulation. However, it’s essential to be mindful of the drawbacks like dry skin and eyes, potential muscle stiffness, and increased allergen exposure. By taking a balanced approach and making a few adjustments, you can enjoy the cool, soothing breeze of your fan without compromising your comfort or health. Sweet dreams and happy fanning!

Sources: topradio; brightside

Since time is quite valuable, it’s of the utmost importance that the time spent sleeping is well-spent. This article provides you with a comprehensive analysis of different sleeping positions to help you choose the most suitable one for yourself. Check them out!

1. Soldier ranking

Also known as the soldier position, sleeping on your back with your arms at your sides is considered the best sleeping posture. This position is similar to the Savasana pose in yoga and is known to have many health benefits.

Pros:

• Perfect position for the spine, neck, and arms.
• Helps improve overall posture.
• Reduces acid reflux.
• Helps maintain perky breasts.
• Helps cure insomnia.
• Decreases the likelihood of headaches.
• Prevents facial wrinkles.

Cons:

• May worsen snoring in people with sleep apnea.
• Can have negative effects on a fetus.
• May cause lower back pain.

Solutions:

• Try sleeping on your back without a pillow to maintain your body in a neutral position and reduce snoring.
• Placing a large pillow under the back of your knees can help support the natural curve of your lower spine.

2. Starfish ranking

In this position, a person lies on their back with their arms stretched out to each side of their head.

Pros:

• Excellent position for the spine and neck.
• Helps cure insomnia.
• Decreases the likelihood of headaches.
• Helps reduce acid reflux as the head is elevated and the stomach can settle, preventing stomach acid from re-entering the esophagus.
• Prevents facial wrinkles and skin irritations.

Cons:

• This position can worsen snoring in people with sleep apnea.
• The awkward position of the arms may put pressure on the nerves in the shoulder, leading to pain.
• May cause lower back pain.

Solution:

Avoid using a pillow when sleeping in this position to allow your neck, head, and back to rest in a natural posture.

3. Log ranking

Sleeping on your side with both arms positioned down in a straight line is known as the log position.

Sleeping on the left side is considered one of the best sleeping positions as it provides several health benefits.

Pros:

• Ideal sleeping position for the spine as it receives full support in its natural curve.
• Prevents neck and back pain.
• Reduces sleep apnea and snoring.
• Ideal sleeping position for pregnant women.

Cons:

• Since your upper leg doesn’t receive enough support, there is a higher chance of developing hip or back pain.
• Sleeping on one side can lead to skin aging, facial wrinkles, and sagging breasts.
• May cause neck pain.

Solutions:

• To alleviate neck pain due to improper support, it is recommended to use a large pillow.
• Place a pillow between your thighs to support your upper leg.

4. Yearner ranking

The yearner position involves sleeping on the left side with the arms outstretched. It is recommended to lie on your left side to rest your vital organs.

Pros:

• Prevents back and neck pains.
• Sleeping on your left side can reduce acid reflux.
• Helps decrease sleep apnea and snoring.
• Relieves heartburn.
• Allows the body to clear waste from the brain more effectively and reduces the risk of developing disorders like Alzheimer’s and Parkinson’s.
• Research shows that people sleeping in this position are less likely to wake up in the middle of the night, likely due to the comfort the body receives.

Cons:

• Restricts proper blood flow and puts pressure on nerves, which may result in pain in the arms and shoulders.
• Nerve compression can strain internal organs such as the stomach, liver, and blood vessels.
• May cause sagging breasts and premature skin aging.

Solutions:

• Sleep on a satin pillowcase to reduce the likelihood of facial wrinkles.
• Place a pillow between your knees to support your upper leg.

5. Fetal position

The fetal position involves sleeping with your knees drawn towards your chest and your chin tucked down.

It is highly popular among women, and experts suggest sleeping on the left side for the benefits it provides.

Pros:

• Significantly reduces snoring.
• One of the preferred positions for pregnant women.
• Sleeping on the left side can help reduce acid reflux.

Cons:

• The extreme curl can put strain on the back and neck, leading to pain.
• Like other side-sleeping positions, this position can lead to skin wrinkles and saggy breasts.

Solutions:

• Use a firm pillow to support your head.
• It is recommended that people sleeping in this position alternate sides throughout the night.

6. Freefall ranking

Lying flat on your stomach when sleeping is not the best sleeping position, and most experts advise against it.

Pros:

In some cases, it has been shown to reduce snoring.

Cons:

• Puts strain on the spine and causes pain in the neck and lower back.
• The blood circulation to the face is cut off, leading to the development of wrinkles.
• Puts unnatural pressure on internal organs.

Remember, finding the right sleeping position is important for your comfort and overall well-being. Consider trying different positions and choose the one that allows you to have a restful sleep and wake up refreshed.

Source: demicblog

Unfortunately, some people fail to achieve a restful night’s sleep, negatively affecting their brain function and overall health.

Despite the great pleasure and importance we associate with sleep, we cannot always indulge in it for as long as we please. People have obligations such as work or study that require them to be active during the day.

Those who experience a lack of sleep and fatigue during the day may feel discomfort in their body, experience a bad mood, or even face health issues due to lack of energy. Sometimes the body tries to compensate by creating a new sleep cycle, leading to unintentional napping at a desk or on a bus.

The Reason Why You Drool When You Sleep Is Beneficial.

It is observed that after a restful sleep, one may wake up to find the area where their head rested has drooled. Many consider this to be embarrassing or taboo and have even mocked others for this occurrence. However, it is important to recognize that drooling during sleep is a positive sign indicating restful sleep.

There are different stages of sleep, and one of them is called REM or rapid eye movement, which is associated with deep and relaxed sleep. When you drool during sleep, it means that the REM stage was uninterrupted, indicating that you have experienced a sound sleep without any disturbances. This is something to be grateful for, as not everyone can achieve such restful sleep.

Conversely, if you do not drool during sleep, it may indicate that your sleep habits are disrupted and your rest is inadequate. Remember, in order to achieve personal and professional growth, it is crucial to prioritize rest. If you have persistent sleep issues, it is advisable to consult a trusted physician.

Source: theplacebeauty.com

It’s been a year since I got sucked into the realm of night wellness, and it’s been a blissful ride that I don’t plan on getting off ever.

A proper bedtime routine is key to glowing health – both mental and physical.

When you unwind properly at the end of the day, your worries take a backseat, your skin starts glowing, and your mind slips into a me-time mode that lasts till your waking hours.

The best thing is – you don’t need to do anything major to tap into your night resting mode.

Throw in some basic hygiene, beauty, and self-care activities, and you get yourself a simple bedtime checklist that will help you put your day to rest.

But if you’re content with a 30-minute bedtime routine, you’re already at the right place.

Before reading on, you might want to quickly pin this post for safekeeping.

In this post, we check out 9 things to do before bed that will add up to a perfect night routine.

This is a bedtime checklist you need to tick off each night to create more balance and stability in your life.

Let’s get started.

9 Things To Do Before Bed

1. Minimize The Use Of Electronic Gadgets

It might be unrealistic of me to ask you to completely cut off your use of electronic devices before bed, though you can certainly do that too.

But if you can bring down your usage to 10% of what you’re used to, that would be great.

You might need your phone to set the alarm clock, listen to music, and tune into a podcast while you’re going through your bedtime routine.

But there is no need to plug into Netflix even if justify it as your way of ‘chilling.’ There are so many other ways to relax before bed, as you’ll soon see when you move down this list.

So, save the late-night movie marathon and TV series binging for the weekend.

But for the remaining five days, favor mindfulness over the temporary satisfaction of being entertained; your mind will thank you for this.

And I’m sorry, social media lovers, but your beloved platforms cannot make the cut either.

It’s simply not healthy to be scrolling through your online feed, checking the notifications every few seconds, and replying to texts when you’re minutes away from dozing off.

Now, that might seem like a cruel punishment, but it’s for your greater good, as you’ll see.

2. Brush Your Teeth

So people argue that brushing your teeth in the morning is enough, but is enough good enough? Okay, I might have lost some of you on that one.

The point is, you need to brush your teeth twice a day. It’s what dentists recommend and you can’t wade your way out of it.

I usually wait half an hour or so after my dinner to brush my teeth. It’s one of the daily habits my mother ingrained in me since my childhood, and one I am very grateful for.

So, if you want to maintain good oral hygiene, brush your teeth before bedtime.

Also, after this routine task, you won’t be tempted to snack after dinner, which is all the more reason to add it to your nightly checklist.

3. Moisturize Your Face

I am in love with this part of my routine. All the skincare lovers are probably already doing this, but those of you who don’t need to get started ASAP.

Wash your face after brushing your teeth. Use a cleanser that’s gentle on your skin, and then pat your face dry with a soft and clean towel.

Then use rub a moisturizer on your face in gentle outward circles.

Take your sweet time doing this, and use the feeling of nourishment to tap into mindfulness.

It’s important to bring your attention to the present and give in to your own calming tendencies.

This might sound a bit dramatic, but that’s what self-love is about – Finding little ways to care for yourself and enjoying every moment of it, even if it’s something as simple as moisturizing your face at night.

4. Create A To-Do List

It’s normal to think about your next day’s plans before going to bed.

When I was an overthinking bee, I’d keep running my morning routine in my head and fall asleep to the thought of boarding the subway on time.

Well, we all know it’s not quite unproductive to live in the future, but doing so before going to sleep encourages your brain to continue this unhealthy cycle the next day.

That’s why you should create a to-do list during your bedtime. It’s a brilliant yet simple way to visualize your goals for the next day and stop obsessing over them.

Write down your checkpoints for the next day in your planner, notepad, or a piece of paper you can carry with you.

Your list can include your morning activities, workout routine, meal plan, and work-related goals that you tend to worry about.

This will also help you stay accountable and avoid procrastination.

5. Prepare For The Next Day

To avoid hustling in the morning, it’s best to sleep prepared. I’m not asking you to stay up late prepping for your next day’s schedule.

Just tidy up a few things so that you can lie down without any impending work stressing you out.

Select your outfit for the next day, including your accessories and shoes. Prepare your work bag by putting in any necessary items and files.

Set up your alarm clock to wake up on time.

If you’re a morning workout person, then lay out your exercise clothes on the table so that you feel active the moment you’re up.

Basically, prepare to wake up prepared. It’s one of the best habits of successful people that you can incorporate into your night routine.

6. Stretch And Relax

On my wellness journey, I explored various home workout regimes. Some were wonderful, others I found not that good fit for my body.

The best one I’ve found to date is the Pure Joy Yoga workout. It’s one of the rare workouts that is loved by both my body and my mind.

I was so amazed by its effects on my mental health that I decided to dig deeper into this, and found out that stretching is something people actually do before their bedtime!

It improves the quality of your sleep, helps your body unknot after a tiring day, and is a blissful way to tune into mindfulness.

Once you add bedtime stretching to your routine, you won’t want to go to sleep without it.

7. Brain Dump Through Journaling

The good old classic journaling method is still valid, maybe more than ever considering how crazier life has gotten for us humans.

Call it venting, brain decluttering, or emotional release – your journal can take everything you have to dish.

And that’s because it is a representation of your inner self.

There are a million thoughts racing through your mind every day, and it can be hard to keep track of the important stuff.

When you journal at bedtime, you give yourself permission to acknowledge everything that went wrong during the day.

Your stress finds a healthy outlet, and you get to soothe your tender feelings the day they present themselves.

Also, bedtime journaling is your chance to express gratitude for life and get to know yourself a little better.

It is the best thing you can do to practice emotional self-care, put your thoughts to bed, and sleep with your worries chucked out of the window.

8. Read A Book

Even after doing activities like stretching and journaling, don’t be surprised if your brain has plenty to chatter about, because it’s stubborn like that.

That’s why bedtime reading is a must-do activity to add to your checklist.

When you immerse yourself in the pages of a book, your mind has no option but to slow down.

Plus, reading is such a delightful way to end your day. It’s one of the simplest habits of happy people that can be extremely rewarding.

Don’t agree with me? Give it a try tonight. Read just one page, and see if it makes a difference to your mood.

You can pick an old classic, or go with something that’s trending in the contemporary section.

Just, maybe stay away from thrillers and mystery? We don’t want you to burn the midnight oil telling yourself ‘Just one more page.’

If stories don’t appeal to you for night reading, then a valuable non-fiction book is also good to give yourself food for thought.

9. 10 Minutes Of Meditation

The last thing to do before bed is to guide your mind toward restful sleep. This is the closing chapter of your nighttime routine and should not be skipped.

Sit with your back against the wall, relax your whole body, and close your eyes.

For the next few minutes, do nothing but focus on your breaths.

Count to three in your head as you inhale, hold for three seconds more, and release the breath in three counts.

If you’d like to be free with your breaths, you can also bring your awareness to the sensations in your body.

Feel your body’s points of contact with the bed and visualize your anxiety seeping out through your toes.

Another great way to meditate at night is to listen to sleep meditations and let the narrator’s voice guide you toward mindfulness.

Beauty sleep for clear skin

You know a good night’s sleep is necessary to feel well-rested and refreshed in the morning. Sleep is also important when it comes to skin health. In a small study published in the Royal Society Open Science, researchers found perceived attractiveness, health, sleepiness, and trustworthiness were rated lower among people who had restricted sleep for two days. In other words, a few nights of poor sleep made the sleep-deprived appear less attractive and healthy to others.

So, what exactly is happening to your skin while you sleep? And what does a lack of sleep do to it? Dermatologists discuss how the skin rejuvenates itself during sleep and what you can do to achieve healthy, clear skin.

Your skin cells are regenerating

You likely have a good idea of how sleep affects the body, but do you know that skin cells go into makeover mode while you sleep? Several studies, including research published in the Journal of Drugs in Dermatology, suggest skin cell growth and repair happens in the evening. “That’s when cell mitosis—cell division that renews and repairs skin—is at its peak, whether you’re asleep or not,” says Dennis Gross, MD, New York City-based dermatologist and founder of Dr. Dennis Gross Skincare. “This is when cells need nutrients the most, and when their anti-aging benefits have maximum impact.”

Your skin is more receptive to certain products

During renewal, the mode is when you’ll get maximum impact from your anti-aging ingredients. “Put the heavy hitters on at night, like retinol and glycolic acid,” says Mona Gohara, MD, associate clinical professor of dermatology at Yale School of Medicine.

Another reason to apply retinol at night is that sunlight can break down its active ingredients, causing irritation, and also make you more sensitive to sun damage. To minimize the risk of irritation, Dr. Gohara suggests alternating retinol and glycolic products, and always make sure you apply sunscreen in the morning.

Your skin loses moisture

Skin sebum (oil) excretion peaks at midday, and there is less sebum production at night, according to Sonoa Au, MD, of Advanced Dermatology, P.C. in Brooklyn, New York. You lose more water overnight when you don’t have a protective layer of natural oils on your skin. Losing water from the skin is called transepidermal water loss, and it happens toward the end of the day and into the night. It’s important to replenish the water loss with moisturizers overnight to promote healthy, clear skin, Dr. Au suggests.

Your skin temperature changes

When you sleep, your skin becomes slightly hotter and slightly more acidic, says Dr. Au. “Those factors contribute to slightly drier skin. That’s why dermatologists often recommend putting on a heavier cream at night, but it depends on your skin type.” If you have oily skin, she adds, you don’t want to put on something that’s too thick because it could cause acne or cysts.

You’re giving skin a break from the stress

The amount of sleep you get can impact your levels of cortisol or stress hormones. If you don’t get enough sleep, it can show up on your face. “It’s important to respect the sleep-beauty connection,” says Dr. Gohara. “Not sleeping increases your cortisol levels and puts your skin in a pro-inflammatory state.” Poor sleep will cause your skin to look sullen, and you may experience puffiness around the eyes if you’re retaining water.

You can protect yourself from breakouts

“If you’re under a lot of stress, it can cause inflammation, which can lead to acne,” says Dr. Au. “That’s the association between constant stress and the reaction of your skin,” she says. So when you’re in a calm resting state and sleeping, your body isn’t experiencing those inflammatory fluctuations that may lead to breakouts and prevent you from having clear skin.

You’re giving your skin an environmental break

There’s a reason you don’t have to wear sunscreen after dark. “At night, there’s no UV damage, no environmental stresses, pollutants, no cigarette smoke, no big changes in temperature, and you’re not wearing makeup,” says Dr. Au. “All of these things happening at night means your skin has more time to rest and rejuvenate.”

There’s no sunlight to degrade your sun-spot creams

Whether you’re applying bleaching creams (hydroquinone) alone or with retinoids (tretinoin) to fade age spots on the skin, make sure you’re doing that before you go to bed, suggests Dr. Au. During the day, when you’re in the sun, UV light causes an increase in melanin production, which results in pigment changes and darker color, counteracting what the products are designed to do.

You could cause creases on your face

If you sleep on your side, that is. “Sleep position is important,” Dr. Gohara says. Sleep on your back to the best of your ability to avoid getting creases on one side of your face. Make sure your head is elevated too so excess fluid has a chance to drain, and you don’t wake up looking puffy.