5 WAYS TO ACHIEVE THE ULTIMATE BEAUTY SLEEP

You know those mornings when you wake up incredibly tired after a less-than-perfect night's sleep, look in the mirror with tired eyes, and think to yourself, “wow, is this as good as it's going to get today?" Believe us when we say we feel you! We’ve all been there.

Getting a decent night's sleep is hard to come by on your best of days, especially as we juggle competing priorities like family, career, personal goals, health and wellness, and the general barriers we face on a daily basis.

It's easy to drop the ball on self-care and prioritising quality sleep due to all of the above, but what if we told you there was a way (or five) to enhance your quality of sleep and prioritise your self-care simultaneously without making significant lifestyle changes? Keep reading if you're eager to know more about how to achieve the ultimate beauty sleep.

Are you a creature of habit and like to enjoy hot chocolate, tea and biscuits, or a late-night latte before you're ready to jump into bed? So do we….but, have you ever wondered if these nighttime nibbles are negatively affecting your sleep quality? Let’s take a further look.

Did you know, dark chocolate, green tea, sugary biscuits and, of course, coffee all contain brain-boosting ingredients that will keep you more alert? And not to mention, your body will also be turning these pre-bedtime snacks into energy for your body to burn, which, of course, is a little counterintuitive if the aim of the game is to fall asleep with ease.

We've done a little research for you on particular sleep-supporting ingredients to consume before bed if you're not ready to ditch those pre-sleep snacks altogether. So, if you want to get a good night's sleep finally, listen up.

In particular, Type I and Type III Bovine Collagen are the most abundant proteins in the human body providing structural support to ligaments, joints, tendons and supporting skin elasticity, hair, and gut health (Addor, F et al. 2018). But, Collagen is more than just a must-have beauty and connective tissue-supporting supplement. Believe it or not, it's also rich in the amino acid Glycine, which is suggested to support and promote sleep with its calming effects on the brain (Kawai, N et al. 2015).

Did you know that magnesium is involved in over 300 enzyme processes in the human body yet is one of the most common mineral deficiencies? Sometimes even the most nutrient-rich diets filled with the most colourful fruits and vegetables can still leave you falling short of necessary vitamins and minerals. Magnesium Aspartate is an amino acid that is not only an essential ingredient supportive of electrolyte balance and nerve and muscle functioning; research suggests it may also support better sleep patterns with its muscle-relaxing properties and its powerful ability to calm activity in the central nervous system (Boomsma, D. 2008).

A rich source of vitamins, minerals, and amino acids, Zylaria is a type of functional mushroom that grows about one foot under the ground in dark, damp conditions. Loaded with beneficial macronutrients, Zylaria was initially used centuries ago in Traditional Chinese Medicine Practices for many reasons, particularly as a natural sleep aid. This remarkable ingredient, as we mentioned, is full of amino acids, in particular, Gamma-Aminobutyric Acid or more commonly known as GABA (Zhao, Z et al. 2014). GABA is a known neurotransmitter whose primary role is to help the body unwind and relax while neutralising the compounds that express excitement in our brains. All of this from a little underground fungus? It's no wonder this incredible ingredient is quickly gaining popularity and making a name for itself as a household must!

5-HTP is a naturally occurring amino acid and chemical precursor that works in the central nervous system by increasing the production of Serotonin. Low Serotonin levels may negatively affect sleep, appetite, and pain sensation. Extensive research indicates that 5-HTP may help manage depression, insomnia, obesity, and many other conditions and diseases (Shell, W et al. 2010).

Whether you're a shift worker, stay-at-home mum, uni student, or wellness warrior, we could all do with a little more relaxing, unwinding, repairing, and recovering. Support your sleep quality by swapping out some of your go-to snacks for those rich in ingredients that support your body to rest and recover optimally!

So, you’re probably thinking ‘where am I going to find all these ingredients?!’. Well, look no further than our much-loved Evolve Beauty Sleep! Containing all of the above (and more), this creamy hot chocolate formula has been created to enhance sleep quality and muscle relaxation. Not to mention, it’s gluten-free, keto-friendly and delicious!

It's no surprise that h20 significantly affects our health as our bodies rely on hydration to function efficiently. But did you know that water may also have a massive impact on your quality of sleep? Research indicates that dehydration can reduce the essential amino acids needed for your body to produce the sleep hormone, Melatonin (Peuhkuri, K et al. 2012). Melatonin is responsible for letting us know when it's time for bed, but if we aren't making enough of it, our body may remain in a state of wakefulness for longer than it should.

While a lack of sleep and feeling fatigued may contribute to dehydration, dehydration may also contribute to sleeping problems. So, how do we combat this?

Maintaining hydration throughout the day is important. By making water your primary choice of beverage and drinking from a water bottle instead of a cup, it will be easier for you to track the amount of water you consume within the day and limit your intake of sugary nutrient-lacking drinks.

Consuming more fruits and vegetables is another easy way to keep hydrated throughout the day due to the higher moisture content found in this juicy food group. Not only will you be filling up on vital nutrients, but you'll also be supporting your body's hydration and wellness.

If your bladder gets in between you and a quality night's sleep, then try reducing the amount of liquid you're consuming 1-2 hours before bed. All the more reason to keep that water bottle handy throughout the day!

Now we know hydration is paramount for our internal health, but it's also a critical factor in maintaining the appearance and texture of our skin, as when we dehydrate on the inside, it shows on the outside. So this brings us to our next point.

Waking up tired and restless is never at the top of anyone's to-do list, but more often than not, it's something most of us experience. Did you know our skin is our most significant barrier against infection, and keeping it hydrated and healthy supports keeping this barrier strong and protective? Now you may be wondering how this can contribute to achieving the ultimate beauty sleep? Think about it this way: if we aren't caring for our protective shields, how can they protect us? Skincare is not just topical treatments, facemasks, and eye creams. It's gut health, hydration (again), nutrition, and maybe a little moisturiser and rosehip oil.

As with most self-care routines, developing a consistent skincare routine begins from the inside initially. Not only will you notice physical changes, but feeling healthier generally promotes improved sleep and an overall state of well-being also.

We all love a good scroll on our phones before bed but have you ever wondered how this might be affecting your health and quality of sleep?

Research indicates that exposure to the blue light on your phone or computer screen at night could be detrimental to your mental health by elevating your cortisol levels (Tahkamo, L et al. 2019). In turn, this can affect your ability to cope with stress and disturb your sleep pattern by throwing off your biological clock. The dark side of blue light is that exposure to it can suppress melatonin secretion, a hormone that influences your body by telling you it's time to sleep or wake up (Tahkamo, L et al. 2019). Melatonin levels increase as the sun begins to go down, so constant exposure to artificial lighting may affect Melatonin production, almost confusing your body into thinking it still needs to be awake when in fact, it is time to wind down and go to sleep.

Dimming your phone and computer light or switching to a warmer tone may reduce your exposure to blue light. However, the ultimate way to ensure you are getting the best sleep your body deserves is by ditching your electronics entirely, turning the light off, and falling asleep without any distractions. And while blocking out all artificial light may not be possible where you live, using an eye mask to reduce light disturbance will prove beneficial in improving sleep quality and realigning your internal body clock (Mason, I et al. 2022).

Have you ever felt 'body tired' from physical activity? You know the kind of tiredness when your head hits the pillow, and you fall asleep straight away? Maybe it's been after a few days of consistent walking or a new sport you've taken up, or perhaps group classes at the gym?

There is no denying that increased physical activity encourages sleep drive and the physical need for your body to repair and recover. However, did you know regular exercise promotes healthy stress and mental health management too? Which is often a contributing factor for many when it comes to poor sleep quality. Some studies indicate that moderate-intensity exercise for a minimum of 30 minutes is all you need to improve sleep quality. It can aid with falling asleep faster, encouraging your body to stay asleep for longer, and promoting other known benefits like mental health improvement and better overall health and wellness (Dolezal, B et al. 2017).

The list of the benefits of a good night's sleep is endless, from enhanced mental and physical performance to immune function as well as a reduced risk of serious diseases, metabolic issues, and mental health problems. Reassess your patterns and reap the rewards of a quality night's sleep with just a few simple lifestyle changes!

Tahkamo, L et al. 2019, ‘Systematic review of light exposure impact on human circadian rhythm’, Chronobiol Int, accessed 25 Oct 2022, https://pubmed.ncbi.nlm.nih.gov/30311830/

Mason, I et al. 2022, ‘Light exposure during sleep impairs cardiometabolic function’, Proceedings of the National Academy of Sciences, accessed 25 Oct 2022, https://www.pnas.org/doi/epdf/10.1073/pnas.2113290119

Kawai, N et al. 2015, ‘The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleaus’, Neuropsychopharmacology, accessed 25 Oct 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4397399/

Addor, F et al. 2018, ‘Improvement of dermal parameters in aged skin after oral use of nutrient supplement’, Clinical, Cosmetic and Investigational Dermatology, accessed 22 October 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5933363/

Boomsma, D. 2008, ‘The Magic of Magnesium’, Int J Pharm Compd, accessed 22 Oct 2022, https://pubmed.ncbi.nlm.nih.gov/23969766/

Zhao, Z et al. 2014, ‘Xylaria nigripes mitigates spatial memory impairment induced by rapid eye movement sleep deprivation’, Int J Clin Exp Med, accessed 22 Oct 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3931588/

Shell, W et al. 2010, ‘A randomized, placebo-controlled trial of an amino acid preparation on timing and quality of sleep’ Am J Ther, accessed 22 Oct 2022, https://pubmed.ncbi.nlm.nih.gov/19417589/

Peuhkuri, K et al. 2012, ‘Dietary factors and fluctuating levels of melatonin’, Food and Nutrition Research, accessed 22 Oct 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402070/

Dolezal, B et al. 2017, ‘Interrelationship between Sleep and Exercise: A Systematic Review’, Adv Prev Med, accessed 22 Oct 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/