Top tips for better beauty sleep

Beauty sleep is often underrated. We all know we need a solid eight hours a night to feel good the next day, but it’s also essential for looking great.

Not only that, recent studies show our beauty sleep has a much bigger effect on our overall health and wellbeing than we ever knew. It really should be called beauty and health sleep.

Ahead of World Sleep Week (March 10th – 16th) and Work Sleep Day (March 15th) we asked Australian Maxillofacial Surgeon, Dr Paul Coceancig, to shed light on the crucial connection between quality sleep and overall mental and physical wellbeing.

The scary stats around beauty sleep

Recent data from the Australian Institute of Health and Welfare reveals that nearly half (48%) of Australians report experiencing at least two sleep-related issues. Sleep disorders such as sleep apnea, insomnia, restless legs syndrome, and narcolepsy disrupt normal sleep patterns. They lead to difficulties in falling asleep, staying asleep, and enjoying restful sleep.

In fact, one in five Australians may be living with undiagnosed sleep apnea, a condition associated with breathing pauses during sleep.

“Not getting enough quality sleep can affect our physical and mental health,” says Dr. Coceancig. “Studies suggest a strong connection between not getting enough sleep and a higher risk of heart diseases, including hypertension and coronary heart disease. Sleep also plays a crucial role in our immune function. Ongoing lack of sleep may weaken the immune system, making us more vulnerable to infections. Inadequate sleep is also linked to mental health issues like depression, anxiety, and mood disorders. Ongoing sleep problems, such as insomnia, are often connected to a higher risk of developing mental health conditions. Poor sleep can also negatively affect cognitive function, including memory, attention, and decision-making.

“Prioritising quality sleep through healthier habits safeguards our physical and mental wellbeing and serves as a cornerstone for a balanced and fulfilling life.”

How much quality beauty sleep do we need?

“The recommended amount of sleep for adults, regardless of gender, is generally seven to nine hours per night” advises Dr. Coceancig.”Both men and women benefit from adequate and quality sleep to support overall health and wellbeing. However, individual sleep needs can vary, and factors such as age, lifestyle and health conditions may influence the optimal amount of sleep for a particular person.”

Top tips for a better beauty sleep

Dr Coceancig emphasises the importance of adopting healthier sleep habits to mitigate the risks associated with poor sleep. Simple lifestyle adjustments such as establishing a sleep routine, managing stress, and creating a conducive sleep environment can significantly improve sleep quality. He offers these tips:

Listen to soothing sounds or white noise

This will calm the mind and aid in falling asleep.

Eliminate distracting lights

This includes screens and LED lights. Eliminating these will promote relaxation and signal the body that it’s time to sleep.

Maintain a comfortable bedroom temperature

Your sleep environment should ideally be around 24 degrees Celsius, to optimise sleep quality.

Practise great beauty sleep hygiene

Keep your bedroom clean, ensuring comfortable bedding and eliminating strong scents.

Avoid alcohol and caffeine consumption

They can disrupt sleep patterns and hinder overall sleep quality. Instead, utilise stress management techniques to promote better
sleep.