By Frances Largeman-Roth, RDN, nutrition expert, author and AVON Wellness Ambassador
Re:tune Inner Beauty: Sleep Guide
Americans are sleep deprived. Even prior to the pandemic, sleep was in short supply in our country. The Centers for Disease Control and Prevention (CDC) released a study
in 2014 on sleep patterns in the United States. The study found that people who didn’t get at least seven hours of sleep within a 24-hour period were more likely to report 10 health conditions, including heart attack, coronary heart disease, stroke, asthma, chronic obstructive pulmonary disease (COPD), cancer, arthritis, depression
, kidney disease and diabetes.
Not sleeping doesn’t just give you bags under your eyes. According to the NIH
, sleep is vital for brain health, including learning function, as well as healing and repair of our heart and blood vessels. Sleep also regulates the hormones that make us feel hungry and full, which is why when we’re sleep-deprived we may feel hungrier than normal and choose foods that give us quick energy, like sugary snacks. Additionally, sleep affects how our bodies respond to the hormone insulin, which controls our blood sugar. Being deficient in sleep leads to higher blood glucose levels in the body, which can increase your risk of diabetes. And not getting our seven to eight hours of rest nightly can weaken our defenses, making it more likely that we’ll get sick.
Clearly, sleep is not a luxury. It’s essential to our health! But it’s also elusive for many of us, especially during stressful times. That’s why the term “sleep hygiene” has become such a buzzword.
The following are six tips for helping to get a better night’s sleep. But if all else fails, you can try re:tune Inner Beauty Restful Sleep with melatonin. You can read more about melatonin below.
1. Turn off tech at least an hour before bed: Computers, tablets and smart phones emit blue light
, which can negatively impact our circadian rhythm. Avoiding all sources of light before bed, especially blue light, is essential for a good night’s sleep.
2. Avoid caffeine in the afternoon: Many of us crave a cup of coffee or tea in the late afternoon, but it can prevent you from settling down when it’s time for bed. Try decaf or an herbal tea instead.
3. Use lavender to relax before bed: Spraying your room and bed linens with a natural lavender spray can help you unwind. An essential oil diffuser is a good idea too.
4. Avoid alcohol in the evening: Alcohol is a sedative, so we associate it with relaxation. But as we age, alcohol can affect our sleep quality by causing us to wake up during the night and increases the risk of sleep apnea.
5. Keep your room cool--about 65 degrees F. Our bodies are programmed to have a small dip in core temperature before sleep. So, if you usually keep the thermostat at 70, turn it down a few degrees at night.
6. Include more natural sources of melatonin in your diet. Certain foods, including grapes, tart cherries, pistachios and walnuts, contain melatonin, a hormone that regulates the body’s sleep-wake cycle.
You may be wondering if you should take a melatonin supplement. Darkness prompts the pineal gland to make melatonin, while light causes it to stop. As we age, our bodies produce less melatonin
, and coupled with stress and anxiety, this can lead to insufficient sleep.
In addition to helping you fall asleep, melatonin also acts as a potent antioxidant, so its health benefits reach beyond sleep. Avon’s re:tune Inner Beauty Restful Sleep
supplement provides 3mg of melatonin per serving and also contains the sleep helpers magnesium, 5 HTP, chamomile, passion flower and hops. It’s natural and non-habit forming. For best results, it’s smart to take melatonin 30 minutest to an hour before bedtime, it can help you get your beauty sleep and wake up feeling refreshed.*
It’s important to create a healthy sleep environment, but if you’re still struggling to fall asleep at night--or stay asleep--give melatonin a try.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.