2: Month of Celebrating Woman & The Enhance Bridal Beauty Checklist
3: Skincare in your 50’s & Great reasons of why to start Laser Treatment now!
4: Skincare in your 40’s & Skincare in your 30’s
5: Skincare in your 20’s & How to glow this Autumn- 6 tips for beautiful skin
6: What is feminine Rejuvenation & What you need to know about hygiene at your salon
7: Things you need to know about spray tanning & How to transition your skin from Winter to Spring
8: Crystal Clear Microderm Launch & 10 Most FAQ’S about Laser Hair Removal
9: Why Choose Enhance & Twilight Revamp Facial
10: Waxing Vs Laser for your hair Removal
11: 3 Tips for beautiful and healthy skin
Steps To A Regenerating Nights Sleep
Modern-day life is so busy and our minds can have a tough time keeping up. Having downtime and rest is so vital for our health and well-being. Sleep is something many of us struggle with so we thought of a few tips to help improve your routine and ensure a good night’s sleep every night!
Relax yourself in your room making sure the ambience is tidy, dark and at a warm temperature. Be aware that mobile phones pump out electromagnetic radiation whenever they’re on and emit radiation due to transmission signals. So it is best to keep them out of the bedroom!
Maintain a consistent routine when it comes to winding down, this could involve having a bath and then reading a chapter of a book or drinking a chamomile tea before turning off the light.
Scientists have found a direct correlation between anxiety and rhythm of sleep. When a person is anxious their heart rate increases which causes the brain to ‘race’. An alert mind produces beta waves making you far too stimulated to sleep. To make matters worse an active brain triggers other worries, so it’s even harder to achieve sleep. Here are some ways to reduce and eliminate anxiety: -carry out a yoga routine and/or meditate in candle light before getting into bed – listen to an audio book or relaxing sedative podcast – commit yourself to a self referral for CBT.
The best foods for sleep include milk, cherries, chicken and rice. Fatty meat, curry and alcohol are some of the worst. Some people choose not to eat after 6pm as late meals can make it difficult to sleep. However, if you are eating before bed remember that there are three main chemicals that promote good sleep: tryptophan, serotonin and melatonin. Here’s how you can include them in your diet and how they work together to help induce sleep:
All proteins involve amino acids, and tryptophan is one of them. It is however the rarest amino acid, but it can still be found in turkey and chicken as well as pumpkin seeds, sunflower seeds, peanuts and beans. Milk also involves a small amount of tryptophan. When this chemical reaches the brain it converts into serotonin.
You may be most familiar with this sleep-promoting chemical which is connected to drugs like Prozac. Serotonin carries messages between neurons and other cells, and when levels are decreased individuals can feel anxious, depressed and crave carbohydrates. At night time serotonin undergoes metabolic changes to become melatonin, the chemical that induces sleep.
Melatonin is a hormone that helps to regulate the body’s circadian rhythm, promoting a restful sleep. The best way to ensure optimal melatonin production is to sleep in a dark environment. Even low amounts of light can suppress the production of melatonin which not only affect sleep, but has other health consequences too.
We can also offer plenty of dietary advice to help you sleep better:
-Always combine a protein food with a low to medium glycaemic index carbohydrate. This helps optimise tryptophan levels.
-Avoid stimulants like caffeine and cigarettes.
-Avoid sedatives such as sleeping pills and alcohol to help you sleep. They have short term benefits and long term counter effects, such as dependency.
-Don’t buy melatonin supplements online. They are only available on prescription in the UK. Taking prescribed melatonin will disrupt your own natural melatonin production and potentially suppressing your ability to generate this important hormone.
-Don’t stop taking sleep medication suddenly. The best course of action is to speak to a doctor and develop a strategy to slowly wean yourself off in a healthy manner.
-Changing your diet can help you sleep, but it takes time. Start a sleep diary to keep track of your progress and don’t give up if you see no sudden improvement – sleeping soundly takes practice!
Invest in a good mattress and a weighted blanket to allow a deep pressure stimulation to promote calming.
Check out our aromatherapy oil blends to make! Essential oil diffusers release a natural remedy to enhance a better nights sleep and to reduce anxiety. We have put together three powerful blends for you to try out in your room.
We hope this blog has given you some helpful information and tips. Here is to an April of good sleep!
xx The Enhance Team xx