9 Tips For The Perfect Beauty Sleep Routine

Our Skin Loses Moisture
Just like our cell mitosis has a peak time, the excretion of sebum also has a peak time - this is around midday. Sebum provides a natural protective layer on our skin that helps us retain moisture throughout the day. As less sebum is secreted at night time our skin is more susceptible to losing moisture. As part of how to wake up refreshed after beauty sleep it is important to replenish this loss of moisture by applying a night moisturiser. Also contributing to drier skin overnight is the fact our skin becomes slightly hotter and more acidic whilst we sleep - this is why night creams are generally thicker than day creams so you can wake up feeling refreshed.

Skin is Relieved from Stress
When you are asleep you are not facing daily challenges that can cause stress. Levels of cortisol, aka the stress hormone, naturally fluctuate over 24 hour cycles - high in day time to keep us alert and low at night time to allow us to rest and recover. The production of cortisol can be stimulated by stress - stress that is caused when you are awake. Consistently high levels of cortisol can lead to major health issues, so getting plenty of beauty sleep is important to keeping levels balanced. Learning how to effectively reduce stress can help lower levels of cortisol which will help you get more beauty sleep so you can wake up refreshed.

Skin is Given A Break from Environmental Stressors and Free Radicals
Throughout the day our skin is exposed to many factors that can cause it damage and encourage the onset of early aging. Such things include: UVA/UVB rays from the sun, cigarette smoke, pollution, temperature changes and weather. Whilst you are cosied up and enjoying your beauty sleep you are not exposed to damaging elements so you can therefore focus your attention on nourishing and regenerating your skin rather than protecting it.

Skin Is More Receptive to Certain Products
Ever wondered why there is a difference between day and night cream? Simply put it is because your skin has different needs, and responds differently to products throughout the 24 hour cycle. During beauty sleep your skin is in its repair and regeneration mode, therefore it will better respond to anti-ageing products designed to firm skin and fight signs of ageing such as dark circles under the eyes.

Blood Flow to the Skin is Increased
During the night, whilst you are enjoying your beauty sleep, the body will boost its flow of blood to the skin, delivering much needed energy and nutrients, meaning you can wake up with a healthy and glowing complexion. Sleep deprivation can cause a decrease in blood flow to the skin meaning your complexion will begin to look dull and lifeless.

Our body releases more of the sleep hormone melatonin at night
Melatonin not only ensures you sleep healthily: its anti-oxidative effect irons out skin damage and has a positive influence on the cells’ ageing process. Bright light can inhibit the release of melatonin as it is released when we are in darkness which tells our body it is time to relax and go to sleep. Having low levels of melatonin can mean you will struggle to fall asleep. Melatonin can be taken as a dietary supplement to help people get to sleep.

1.  Increase exposure to bright light in the day and sleep in complete darkness at night - this will help to regulate your body's natural clock that tells you when it is time to fall asleep and release the sleep hormone melatonin.
2. Reduce blue light exposure before bed - blue light is emitted by electronic devices such as televisions and smartphones. Instead of watching the TV to fall asleep, try reading a book instead.
3. Have a relaxing bedtime routine - this will help to clear your mind of stress and can include: reading a book, meditating or listening to relaxing music in addition to taking a relaxing shower or bath - try using NIVEA Creme & Oil Pearls Cherry Blossom Shower Cream during your evening shower, this luxurious shower cream enriched with argan oil pearls will leave your skin feeling velvety soft and help you to relax.
4. Create the perfect sleeping environment - adjust your bedroom to a comfortable temperature, the optimal recommended temperature to sleep in is between 16-21C, eradicate artificial light sources and minimise any noise (if your bedroom faces onto a busy street consider earplugs) so that your bedroom is calm, quiet and comfortable.
5. Pamper your skin - during the night your skin enters an enhanced state of rejuvenation but also loses moisture, indulge yourself with NIVEA Q10 power Sleeping Melt-In Mask that will keep your skin hydrated throughout the night whilst supporting your skin's natural renewal process so you can wake up both looking and feeling refreshed.
6. Avoid caffeine after 3pm - caffeine is a stimulant that can keep us awake and is capable of staying active in our body for 6-8 hours. If you feel the urge for a hot coffee later in the afternoon or early evening, look for a decaffeinated substitute.
7. Structure your sleep and wake-up times - again this will help your natural body clock to improve the quality of your sleep.
8. Reduce your alcohol consumption - alcohol can relax you and make you feel sleepy, however it can negatively impact the quality of the beauty sleep you are getting and disrupt your natural body clock.
9. Avoid late meals - late night dinners can negatively impact sleep quality and disrupt hormones.

Knowing how to wake up refreshed should include knowing the best night moisturiser to use. When you are enjoying your beauty sleep your skin is most receptive to ingredients in night moisturisers that can help to rejuvenate your skin, reversing the damage caused by free radicals throughout the day. Your skin type and needs will help to dictate which night cream is best for you. 

NIVEA Q10 products contain Q10 that is 100% identical to that naturally found in your skin which is responsible for giving your skin the energy it needs to produce collagen - the substance that makes up approximately 80% of skin and gives it structure. Q10 is naturally found in your body, however as you age your levels of Q10 begin to fall meaning that skin has less energy to produce collagen in order to regenerate. Applying a topical moisturiser before your beauty sleep at night that contains Q10, when your skin is most receptive to absorbing it, will help to boost your natural levels of Q10. Therefore giving your skin the energy it needs to repair and regenerate so you can wake up fresh.