Are you sleeping on your beauty sleep?

Do these sentences resonate? 👇

"I'm exhausted all the time, but I just can't seem to fall asleep."
"I scroll through social media as soon as I wake up."
"I function just fine on a few hours of sleep."

So how do we break free from the cycle of late-night scrolling and wake up feeling refreshed? Here's the tea on why sleep matters and how to snag those precious Zzz's.

"Beauty sleep and sunsets are nature’s way of reminding us to take a break and enjoy the simple pleasures." - Mindy Kaling

A recent study by the American Academy of Sleep Medicine found that a whopping 93% of Gen Z admits to sacrificing sleep for social media. And it's not just young folks - 80% of the whole population struggles with sleep because of our phones! ‍

The Science Behind Beauty Sleep

You might have heard that quality sleep is essential for our overall well-being, but did you know it also heavily affects our appearance? When you sleep, your body enters recovery mode, and each stage of sleep is crucial for skin recovery. During varying stages of sleep, your body produces multiple hormones including human growth hormone, melatonin, and cortisol. These hormones help repair your skin, keep it looking youthful, and protect it from damage.

Why Poor Sleep Harms Appearance

A 2017 study found that lack of sleep can negatively affect your facial appearance and make others less willing to socialize with you. Here's how not getting enough shut-eye affects your looks:

Skin: Lack of sleep reduces collagen production, leading to tired-looking skin, dark circles, and bags under your eyes. Excess cortisol from sleep deprivation can also cause acne.
Hair: Your hair growth depends on collagen, and sleep deprivation can stunt this, leading to thinning hair or hair loss.
Eyes: Just one night of poor sleep can cause dark circles and puffiness around your eyes, making you look worn out.

Sleep deprivation doesn’t just affect your looks; it impacts your whole body and mind:

Body: Prolonged sleep deprivation can make you feel sluggish and fatigued, increasing your risk of heart disease, stroke, diabetes, and high cholesterol due to elevated cortisol levels.
Mind: Lack of sleep can impair memory, emotional stability, and decision-making skills. It can hurt your performance at work or school, lead to mood swings, and amplify emotions like anger and sadness.

If you’re like 93% of Gen Z, you’ve probably lost sleep staying up late on social media. This "TikTok tired" generation struggles to get the rest they need, impacting their physical and mental health. Here’s what we know:

Technology Overuse: Gen Zers are more likely to stay up late using technology, which keeps their brains buzzing and delays sleep.
Vivid Dreams: Gen Zers tend to experience and remember more vivid dreams, indicating they aren't reaching the deep sleep stages necessary for full recovery.
Current Events: Thinking about current events makes sleep difficult for 38% of Gen Z compared to 29% of millennials.

“Sleep is the best meditation.” - Dalai Lama

What relationship do YOU have with sleep?

Here are some questions to help you figure out how sleep is affecting you:

Do you feel energized or drained after waking up?
How often do you use your phone before bed?
Are you frequently waking up during the night?
How do you feel about your sleep quality?

"Sleep is the golden chain that ties health and our bodies together." - Thomas Dekker

Click on the dropdowns below to see the easy action items:

Do one of these things TODAY👇

Tips for Better Sleep

Disconnect from Devices: Turn off all electronics at least 30 minutes to an hour before bed.
Follow a Relaxing Routine: Wind down with a warm bath, a book, or journaling.
Leave Your Phone in Another Room: Keep your phone out of your bedroom to avoid temptation.
Turn Off Notifications: If you must keep your phone nearby, turn off push notifications and sounds.
Set Time Limits: Use your phone's settings to limit social media usage before bed.

Build a Good Sleep Routine

Go to bed at the same time every night.
Wake up at the same time every morning.
Limit naps to 30 minutes or less.
Stick to your sleep schedule even on weekends.

Say one (or all) of these affirmations out loud 👇

"I deserve restful and rejuvenating sleep."
"I am grateful for the peace that sleep brings me."
"I release any stress and welcome a peaceful night’s rest."
"My mind and body are ready to rest and recover."
"I wake up refreshed and ready to take on the day."

Channel that feeling 👇

Feeling overwhelmed? That's okay. Give yourself grace. Most of us weren’t taught the importance of good sleep in school. You’re already taking steps to improve, so be kind to yourself.

Feeling confused? Start with the basics of sleep hygiene and work your way up. Check out guides on how to build a better sleep routine.

Feeling excited? Dive deeper into sleep health and explore more tips and tricks for getting your best rest.

Some vibes to close us out

Getting your beauty sleep is a game-changer for looking and feeling amazing.

Embrace a solid sleep routine, prioritize your rest, and cut down on late-night scrolling.

Celebrate how refreshed and energized you feel after a good night's sleep.

Remember, great sleep is the ultimate self-care.

YOU got this. 💭✨

Sources

"Beauty Sleep Is Real. Here's How Sleep Affects Your Appearance," CNET (2023).
"Are you TikTok Tired? 93% of Gen Z admit to staying up past their bedtime due to social media," American Academy of Sleep Medicine (2022).
"Falling asleep is harder for Gen Z than millennials, but staying asleep is hard for both: study," USA Today (2023).

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