Sleep yourself beautiful
A real beauty sleep
You may have heard someone say that the hours you sleep before midnight count double. It's said that you'll become more beautiful, younger, and healthier. But is that really true? Does sleep before midnight have more quality than sleep that comes after? According to sleep researchers, it definitely does: the period of one and a half to two hours before midnight is one of the most powerful sleep phases. During this time, the recovery and regeneration of body cells are most functional. This phase is also important for 'reorganizing' the brain and lowering adrenaline levels. The latter is important if you have been stressed during the day. More sleep before midnight also improves the quality of sleep for the rest of the night. And when you sleep well, everything gets better. Your mood gets a boost, your mind is clearer, you feel more energetic, and your skin looks healthier. A good night's sleep has a positive impact on your mental, emotional, and physical health. Moreover, your skin repairs the damage of the day and deals with skin problems while you rest. The condition is that you must have a good night's sleep of at least seven to nine hours every night.
Your biological clock
Sleep research has undergone significant development in recent years. It is now well known that we get the best sleep quality when we sleep in accordance with our individual biological clock. For most adults, this means falling asleep between 10 pm and midnight. Your sleep quality changes as the night progresses and going to bed later changes the structure of your sleep. Your sleep consists of multiple cycles of NREM sleep (non-rapid eye movement) and REM sleep (rapid eye movement). NREM sleep, also known as restorative deep sleep, usually occurs earlier in the night. REM sleep or light sleep occurs closer to waking up. This means that if you go to bed (too) late, you get less of the deep sleep that you need in the morning to feel fresh and rested. If you get less of this deep sleep, you will feel tired and sluggish the next morning.
Ready for bed
Melatonin is a hormone that sends a signal to your body to go to sleep. As it gets darker in the evening and less light enters your eyes, melatonin production increases until it reaches a certain limit. The brain now signals that it's time to go to sleep. Generally, this melatonin signal occurs well before midnight. The longer you stay awake after this point, the more your natural sleep cycle gets disrupted. Your body knows when to sleep thanks to two systems in your body: your circadian rhythm and your natural sleep drive. Your circadian rhythm is an internal clock that regulates your sleep-wake cycle and prepares you to go to sleep every night and wake up every morning. Your circadian rhythm is influenced by exposure to light, mainly from the sun. So as it gets darker, the circadian rhythm sends a message to the pineal gland via the eyes and every cell in the body begins to adjust its functions to rest.
A pleasant sleep ritual
To ensure that you fall asleep easily and sleep well, you can create a sleep ritual for yourself. This allows your brain and body to relax and prepare for a good night's sleep. You can design your own ritual with certain habits and relaxation routines. For example, keep a consistent bedtime and wake-up time. Your circadian rhythm works better when bedtime and wake-up time are the same every day. The temperature of your bedroom also plays a role: the ideal temperature is around 16 or 17ºC. Give yourself time to fall asleep - for example, 30 minutes - and don't expect to immediately drift off to sleep. By dimming the lights, you tell your brain that it's time to sleep. Part of this ritual may also include your skincare routine, such as applying a relaxing oil like the Relaxing Face & Body Oil from Made by Coopers after cleansing your skin. It's advisable to turn off all blue light sources an hour before going to sleep. The blue light from your phone, laptop, tablet, and TV can significantly disrupt your sleep. Moreover, social media and the internet keep your brain busy and alert, making it harder to enter a relaxed sleep mode.
Tips to sleep better
We have even more tips for you to drift off to dreamland (and stay there for enough hours). Taking a bath with high magnesium content salt can help relax your muscles so you can fall asleep more easily and feel less stressed. You can use the Sleepy Head Bath Salt from Made by Coopers. Meditation can also help remove stressful feelings and make it easier for you to surrender to relaxation. Meditation calms your mind and improves your sense of mental and emotional well-being. If you're not used to meditation, start with 5 minutes and build up to 20 minutes. With the Natural Meditation & Yoga Cushion from Made by Coopers, you can get the most out of your sleep preparation. With aromatherapy, you can relax your mind and deepen your sleep, for example, by spraying the Sleepy Head Room & Pillow Spray from Made by Coopers in the bedroom before bedtime. After dimming the lights, your brain receives a signal to produce melatonin, the hormone that makes you feel sleepy. You can light a candle, like the Sleepy Head Natural Scented Candle. Since your environment has a direct impact on how you sleep, a comfortable and relaxing environment that is dark, quiet, and cool is crucial. You can prevent light from interfering with falling asleep by using a sleep mask, like the Lavender & Flaxseed Eye Pillow.