We are in the thick of winter and while cold temperatures and long dark nights seem like the perfect conditions for sleeping, did you know that the shorter winter days can actually impact your sleep negatively? For many of us, winter makes us want to sleep more which can lead to “oversleeping” which doesn’t sound like a bad thing until you understand the health risks associated with it. Oversleeping can worsen depression, raise heart disease risk, cause weight gain and even trigger headaches. That’s why it’s important to pay attention to our sleep hygiene which includes setting and sticking to a sleep schedule to get the consistent, deep restful sleep we all need.
If you find yourself feeling more sluggish in the winter, you’re not alone. It’s because our circadian rhythm can easily be disrupted during the winter months. Shorter days with limited sunlight and extended periods of darkness can alter the production of the sleep related hormones like melatonin. With the change to your energy levels, you may find yourself wanting to take naps or even to go to bed early or sleep later. But changing your sleep routine will only disrupt your circadian rhythm further. The better answer for you and your body is to maintain your usual sleeping routine which should include a set bedtime and wake-up time that allows you to get seven to nine hours of sleep each night.
Establishing a sleep schedule with set sleep and wake times should be a fundamental step of every wellness routine. People who go to bed and wake up at the same times each day - even on the weekends - tend to experience more restful sleep than those who follow a less structured sleep-wake schedule. And we know how important that restful – or restorative sleep - is for the body. Our body needs that time to renew and repair itself from the day’s damage and that includes our skin!
Of course, there are times when we can’t stick to that routine. Work, family commitments and other events can interfere with healthy sleep schedules. But it’s important to try to get back on your schedule as soon as possible. When you don’t get enough sleep over several days, you can develop a sleep debt (the difference between how much sleep you need and how much you actually get.) Sleep debt is cumulative so even missing just 30 to 60 minutes of sleep a night can add up quickly. And while you may not feel tired, sleep debt can negatively affect cognitive functioning as well as our overall physical health.
Setting a bedtime routine is one way to help you stick to your sleep schedule. A bedtime routine establishes habits that help the brain recognize that it’s time to sleep. By performing the same activities in the same order every night, the brain knows it’s time to sleep. A bedtime routine can also help in reducing late-night stress and anxiety. Routines can include anything from a set time to stop using electronics, having a light snack or bedtime tea, reading a good book and of course, your nightly skincare routine.
Adding Glotrition’s Sleep Beauty Booster to your bedtime routine is another way to help your Sleep & Beauty Wellness routine. It includes Melatonin and Chamomile to help with relaxation and sleep quality as well as Aloe Sterols for skin hydration, improvement in wrinkles, and skin elasticity. Like all Glotriton products, it also contains a combination of antioxidant rich fruit powders and vitamins C, D, and E for antioxidant protection and immunity enhancement.