Why I Thought Revenge Bedtime Procrastination Was Good For Me At First

In my head, revenge bedtime procrastination was not bad at all. It made more sense to stay up late than anything because it meant that I could do what I wanted to do. It was not until it took a toll on my sleep and mental health that those habits were the culprit, and I needed to change them.  The Joys of Staying Up Late The first day that I started staying up late felt like complete and utter bliss. And honestly, it felt that way for a couple more after. These are just a few of the highlights that I discovered. Destressing After the Day Having a job can be quite stressful. Most full-time workers would work for 8.49 hours per day in 2023, but I sometimes felt like I was still thinking about projects even outside of office hours. Home also felt a little pressuring, with all the cooking and cleaning that needed to be done. There was barely any breathing room throughout the day. Thus, I did all my destressing activities at night— I’d read, watch, write and do whatever I felt like doing. Afterward, I’d scroll through my phone past midnight until I was ready to pass out.  Getting Control Over My Time Revenge bedtime procrastination became quite a viral term on the internet. However, it originated from the Chinese expression “baofuxing aoye,” directly translating to retaliatory staying up late. It’s punishing your busy daytime schedule for not giving you rest. That feeling resonated with me. The 16 out of 24 hours within the day or so, I was not in control of whatever I had to do. There were too many responsibilities, and staying up late gave me the autonomy to feel as if I was finally making a choice.  Enjoying the Peace and Quiet Aside from being in the driver’s seat, revenge bedtime procrastination felt good initially because it’s much more peaceful at night. The moon is out, and the overall ambience feels so much more relaxing than the chaos during the day.  To add, I’m an introvert. Introverts make up around 25% to 40% of the population. It sometimes feels like the night was just made for people like us because everyone is asleep, and you get to enjoy minimal company or just your presence.  The Impending Consequences After a week or so of staying up late for that revenge bedtime, the downsides started showing up. I feel like I paid quite the price for those extra hours with my sleep and mental health.  Sleep Deprivation and Tiredness Sleep deprivation is something that’s inevitable and well-known about revenge bedtime procrastination. About 35% of all U.S. adults report sleeping less than seven hours per night on average. It felt like I was operating on a mere four hours or less.  The lack of sleep caused me to feel much more tired during the day. My work became much harder to focus on since my energy levels were depleted. Even simple household chores like cooking and cleaning started feeling like a haze.  Mood Swings Aside from feeling more tired, I feel like I started becoming a little more irritable. I would snap at the smallest thing and get discouraged when I made mistakes from zero alertness during the day. When night came, I was really happy and energetic because it was my leisure time.  The worst was when I started to feel more numb toward everything. It kind of happened after a week or so of revenge bedtime procrastination. I was operating on autopilot at work and home until something good or bad happened.  Unhealthy Relationship with Rest Stress and sleeping habits are essential. However, how they are can impact your outlook on life. I started looking at rest as a way to spite my daytime schedule more than what it’s actually supposed to be— a time to recuperate for the next day.  I knew deep down that a good night’s rest would make me feel better. But it was starting to feel like I was trapped in a cycle and had zero choice but to keep building up my sleep debt.  How to Stop Revenge Bedtime Procrastination Revenge bedtime procrastination was becoming unsustainable as the nights went by, and it was imperative to stop as soon as possible. These strategies were the most helpful during that adjustment period.  1. Establish a Good Bedtime Routine I needed to start having a good bedtime routine that made sleeping much more exciting. Mindfully meditating for about 10 minutes lessens intrusive thoughts from anxiety. Putting my phone into the drawer rather than on my nightstand became a great habit. It discouraged me from grabbing it and doomscrolling which certainly helped with sleeping. 2. Schedule Your Leisure Think of work, chores, leisure and sleep as boxes in your calendar. You can designate different time frames for each box in your daily schedule without making the other an afterthought. It helps that the weekends are more free, so I tend to catch up on relaxing during that period. See what works for you and focus on not compromising your bedtime.  3. Optimize Your Environment Peace and quiet can go beyond the night time if you have the right environment. I added a little soundproofing into my home so that I can still tune out most of what’s happening outside while in my bubble. I also found that catching natural light can increase your serotonin levels and regulate your circadian rhythm, so it worked to incorporate more sheer curtains.  4. Reassess How You Work A big root cause behind revenge bedtime procrastination was that I was overwhelmed with work. I started reassessing how many responsibilities I juggled and coordinating with others at the workplace. I learned to delegate what I could and asked for help. There were still a lot of stressful projects, but I felt more in control by then.  5. Talk with People I had a moment of clarity regarding my sleep schedule when I talked about the situation with a friend. They told me to re-evaluate what was going on and that I should prioritize my sleep. Having a better support system in the form of family, friends and other medical professionals can make such a difference.   Sleep Procrastination No More Would I stay up late again? Maybe once in a while. But at the end of the day, revenge bedtime procrastination can be too dangerous and addictive. It’s best to shift your outlook on handling your day-to-day and make way for a good night’s rest. Share this with a friend who can use these tips!

Struggling to fall asleep affects your entire life. If you don’t feel well-rested, you won’t enjoy your daily routine as much as you should. Many people turn to magnesium glycinate when they need help getting to sleep and staying that way. Learning more about the natural supplement could positively affect your nightly rest. What Is Magnesium Glycinate Good For? Magnesium glycinate is good for people who want to improve their sleep or address other health issues. Research from Cureus shows that medical professionals use it to treat sleeplessness, migraines, pain, constipation, asthma, arrhythmias and more. Varying the dosage can make it an effective, natural treatment for people in need. However, personal results vary because the research into this supplement is still growing. What Does Magnesium Glycinate Do? When the mineral enters the body, it becomes an NMDA receptor antagonist and vasodilator, which calms the nervous system and promotes better blood flow. The process may ease your pain, soothe your mind and produce laxative results. Pay attention to your dosage, as it changes the effects you’ll experience. You might also already have magnesium in your diet if you make meals with beets, bananas or dark chocolate regularly. Existing dietary magnesium will change how much of the supplement form you should take to stay at the recommended dose for your age and gender. When to Take Magnesium Glycinate? People take magnesium glycinate any time of the day. The mineral doesn’t have a powerful lethargic effect unless you take a larger than recommended dose. You could take it to ease your anxiety during the workday or before bed without feeling drowsy. You should also consider if you’re currently taking any prescription medications or other supplements. Magnesium glycinate side effects may occur because it can adversely interact with 66 medications and has major interactions with three — cabotegravir (Vocabria), dolutegravir (Tivicay) and erdafitinib (Balversa). Call your doctor to discuss your current medications and get their advice on your specific dosage needs, depending on your health history. How Much Magnesium Glycinate Should I Take? The amount of magnesium glycinate you should take depends on your age and gender. You should always talk with your doctor before taking any dosage of a medication or supplement, but experts with the Mayo Clinic recommend following these dosage guides to estimate your milligram (mg) intake. Dr. Emma Lin, board-qualified Pulmonologist and Sleep Medicine Physician and ReadyO2.com Co-Founder, says, “Most people fare well with 200-400 mg of magnesium glycinate taken at night. Not enough won't cut it. Too much can upset your stomach. Due to individual differences, what works depends on diet, stress, and health conditions.” Magnesium Glycinate Dosage Guide for MenAge RangeDosage19-30400 mg31 and Older420 mg Magnesium Glycinate Dosage Guide for WomenAge RangeDosage19-30310 mg31 and Older320 mg Magnesium Glycinate Dosage Guide for ChildrenAge RangeDosage1-380 mg4-8130 mg9-13240 mg Magnesium Glycinate Dosage Guide for TeensAge RangeDosageMales Between 14-18410 mgFemales Between 14-18360 mg You should also note that your current health circumstances will change your recommended dosage alongside any prescriptions you’re currently taking. If you’re on a specific diet, pregnant or undergoing medical treatments like chemotherapy, you should get a recommended dosage from your doctor before treating sleep issues or other conditions with magnesium glycinate. How Much Magnesium Glycinate for Sleep? Medical staff with the Cleveland Clinic recommend taking 200 mg of magnesium glycinate for sleep at least 30 minutes before it’s time for bed. While the supplement doesn’t make people drowsy like a sleep-inducing medication, its calming effect on your nervous system may settle your mind and ease any aches that could otherwise keep you up at night. Dawn Menning, Registered Dietitian, Certified Diabetes Care and Education Specialist, says, “Studies are limited on the benefits, but it has been suggested that for adults, 200-400 mg of magnesium glycinate depending on age and gender, can help improve sleep. Talk with your healthcare provider to determine the best dosage for you." Why Do People Compare Magnesium Glycinate vs. Citrate? People may compare magnesium glycinate vs. citrate to expand their treatment options. Mild magnesium glycinate side effects do exist. The Cureus researchers found that increased bowel movements were common when people took higher dosages than their bodies needed. The supplement also might not work for everyone. Citrate is the shortened form of magnesium citrate. People take it instead of its glycinate counterpart because it treats constipation more directly due to its differing chemical composition. If you’re trying magnesium glycinate for sleep, citrate may not give you the same effects you’re hoping to achieve. Other Ways to Improve Your Nightly Rest Magnesium benefits can assist with multiple health conditions, but it’s not the only solution to getting better rest. If you want to supplement your magnesium glycinate intake, consider making other simple lifestyle changes to improve your sleep routine. Change Your Thermostat If you wake up sweating most nights, adjusting your thermostat could solve your sleep problems. When people lower their thermostats to 60-67 degrees Fahrenheit, they get better rest because their body temperature remains lower. You could also get a smart thermostat to make that adjustment automatically while you’re busy with other parts of your sleep routine every night. Listen to Soothing Sounds Playing noises to fall asleep might seem backward, but it’s an effective way to ease your racing thoughts. White noise machines may improve your sleep quality by keeping you in dreamland throughout the night. Try downloading free apps to see which peaceful noises help you rest the most, like rain showers, airplane cabin sounds or white noise shushing you to sleep. Replace Your Curtains Thicker curtains will block more light while you’re trying to rest. You don’t even need to live in a major city or next to streetlights for this to be a problem. Hang thicker curtains on your windows to block out everything from moonlight to the floodlights on your neighbor’s house. Making your bedroom slightly darker could be exactly what your mind needs to disengage for the night. Get Better Sleep by Changing Your Routine Magnesium glycinate helps many people achieve better rest. Consider if it’s something you want to add to your evening routine. Your doctor is only a phone call away if you have any questions. Once you know what dosage you should take based on your current medications and your health history, you could finally have the deep sleep experience you’ve been missing.

The main characters in movies seem to wake up with perfect hair straight from their slumber. Reality is a little more challenging than that, especially when you have sleeping problems and an inconsistent haircare routine. However, there are ways to stop bed hair, or "bed head" to wake up a little more fabulous.   What Causes Bed Hair? People get bedhead or tangled hair when they wake up due to an imbalance in hair moisture. While too much of it can make a greasy mess, too little can leave your hair utterly exposed to friction. Coupling that with sleep movements and conditions, tossing and turning is bound to make your hair a little more disheveled.  How to Stop Getting Bed Hair When discussing how to stop bed hair, the best way to do so is through prevention. Improving your shower routine and sleeping routine can do wonders.  1. Condition and Moisturize Hair Hair products like conditioners and oil are important when you shower, as they provide enough emollience to balance out your hair moisture. If your hair is dehydrated, consider using a leave-in conditioner that you can keep on for hours. Jojoba oil is also a great essential oil when you’re reducing frizz and taking care of dry spots.  Extra tip: Skip products loaded with chemicals. Bedhead shampoo is ironically bad for your hair despite promising thick and healthy hair upon waking up, as it contains sulfates that smell weird and generate frizz. 2. Dry Your Hair Before Sleeping If you sleep with your hair wet, you’re almost guaranteed bed hair after. Consider taking showers in the morning or afternoon if it will work better for your schedule. If you’re set on taking evening bath sessions, schedule it a few hours before turning in. Use a towel to absorb every drop of water. If you need to sleep quickly, a hair dryer is your best friend.  3. Comb, Brush and Detangle Aside from drying your hair, make a mental note to comb and brush it. Whether you have straight or curly strands, detangling is a must to remove frizz. Remember to section out your hair and take time, especially when dealing with thicker locks. Finger comb for any lingering knots and call it a night afterward.  4. Find a Good Pillowcase A good pillowcase can be a difference-maker in how your hair looks in the morning. Silk and satin are the most recommended materials, as your hair simply slides through the fabric, minimizing friction and reducing worries of breakage. Aside from protecting your hair, it’s also pretty gentle on the skin.  5. Change Your Sleeping Position Another potential way to stop bed hair is to find a more convenient sleeping position. Most people toss and turn, so lying down differently or with different support might just be the key. Sleeping on your stomach is ideal as your hair would have less contact and, as a result, less friction. If you sleep on your back, consider investing in a neck pillow. Aside from keeping hair safe, it also helps relieve neck pain and improve sleep.  6. Keep the Room Cool Keeping yourself cool and comfortable can create less sleep movement. The ideal temperature is between 60 and 67 degrees Fahrenheit, as it’s not too hot or cold. These levels of humidity are also better for your hair. However, you should always consider your natural climate. If it’s a little on the colder side, turn the heat up. Bed Time Hairstyles Want to learn how to get rid of cow licks? Hit two birds with one stone by trying out some hairstyles for bedtime. Aside from stopping hair matting in bed, you can ensure you wake up with a chic hairdo for the rest of the day.  1. Silk Scarf Wrap Had a good hair day? A silk scarf wrap can help you maintain your luscious locks until the next day. All you have to do is to tuck everything under a silk scarf or handkerchief. Ensure the size is enough to keep your hair a little loose inside. Those with longer hair can put their locks in a bun. Wrap the ends together and secure them with bobby pins before you head to bed.  2. Loose Plait If you have ever wanted a few beach waves, consider using a loose plait. Section out your hair into three and start braiding them as normal. Try to weave it as slowly and loosely as possible. You can push up the braid in between to make the chunks larger. From there, you can grab a silk scrunchie and tie up your work.  3. Heatless Overnight Curls The heatless overnight curls are a more elaborate hairstyle for sleeping with damp hair. Roll a piece of fabric around before putting it on like a headband. Section out your hair and twist each piece around your roll. Once you're done, you can secure it with scrunchies and head to bed, hopefully with less tossing and turning.  4. Twisted Rope Braid The twisted rope braid is one of the most straightforward hairstyles you can try to protect your hair when sleeping. Start by putting your hair in a ponytail. Then, divide it into two sections and twist them around each other. Tie it up once more and go to sleep. You can try out loose and tight braids to see what suits your style.  5. Pineapple Hair Curly-haired people rock the pineapple hair in and out of the bedroom. This hairstyle refers to keeping curly hair up and away from your face and neck. As a matter of fact, it can also help with getting rid of bed hair, as the updo keeps your hair all bunched up in one place. Simply gather your hair into a high ponytail and tie it up.  Bonus: Sleep Caps If you’ve ever wondered how to stop getting bed hair for guys or people with short hair, sleep caps are pretty much the simplest solution. They can help add a definite barrier between your hair and everything else, no matter how much you toss and turn. Toss the Tousling Habits Once you learn how to stop bed hair, there’s no going back to morning bedheads. You’ll be ready to start the day with a gorgeous crown of locks and utmost confidence. Follow us for more tips and tricks!

Whether you planned to have a cesarean section or not, it’s crucial to understand how to take care of your body as it heals. Learning how to sleep after giving birth is a significant part of that. Your doctor may give you specific instructions to follow in the weeks after you leave the hospital. However, you can also research the healing process and the best sleeping positions after a C-section to better understand what your body needs. Check out these tips to learn everything you know about how to sleep after a C-section. You’ll feel more prepared for recovery and get back on your feet faster. Table of Contents Why Do C-Sections Make Sleeping Difficult? Why Sleep After a C-Section Promotes Healing What is the Best Position to Sleep in After a C-Section? How Can You Get a C-Section to Heal Faster? How Long is Bed Rest After Your C-Section? When to See Your Doctor Enjoy Better Sleep After Your C-Section Why Do C-Sections Make Sleeping Difficult? When surgeons make the first cut in a C-section procedure, they open layers of abdominal muscle and tissue before opening the uterus. It results in a multilayered incision that includes many frayed nerve endings. You’ll feel your abdominal muscles aching from the surgery and post-op pain in your uterus. Sleeping requires using those abdominal muscles to lie down and shift in bed. Gravity also puts more strain on your midsection, affecting your uterus incision. Why Sleep After a C-Section Promotes Healing The sleep cycle is essential to your bodily functions and is especially important when recovering from a physical injury or medical procedure. During the various stages, the brain receives 4% to 25% more blood flow than when you’re awake. Increased blood flow during minimal consciousness allows your brain to focus on your body’s primary needs. The cellular activity and energy that would typically help you think, digest and stay awake during the day can divert to healing your C-section wound while you sleep. What Is the Best Position to Sleep in After a C-Section? Sleeping on your back is the best position for C-section recovery patients. It diverts any pressure from your incisions and relieves muscle tension elsewhere in the body. Discuss the following sleep positions with your doctor to rest more comfortably if your doctor approves. Recovery Sleeping Positions After a C-Section These are the most common pain-relieving sleeping positions after a C-section. See if they make your nights more enjoyable and help you stay asleep. 1. Sleeping on Your Back Doctors often recommend that C-section patients sleep on their back when they get home. It eliminates tension from common pressure points and puts your body in a neutral position. Sitting straight up when rising in the morning could cause some discomfort. It’s best to roll onto your side and push yourself into a sitting position if you sleep on your back throughout the night. 2. Sleeping on an Incline You can also sleep on your back while using pillows to keep yourself on an incline. It makes getting up and lying down more pain-free, so this is one of the more common sleeping positions after a C-section. Using an extra pillow or two could help you sleep better, along with filling your bedroom with indoor plants that aid sleep cycles. 3. Sleeping on Your Side If you get home and discover that sleeping on your side isn’t too uncomfortable, you can remain in that position as you fall asleep. Lying on your side after a C-section diverts pressure from your incision, but you may need a body pillow to support your abdomen. Placing a pillow between your knees keeps your hips in alignment, which may further take pressure off your incision.  4. Sleeping in a Recliner Many new parents fall asleep in recliners or rocking chairs while soothing their baby to sleep or breastfeeding. Don’t worry about moving to your bed when that happens. Sleeping at a gentle angle in a recliner stabilizes you as you rest and creates a safe incline for your abdomen. If your recliner becomes your typical place to sleep each night, stock your nursery with food to help you stay asleep longer. When your baby drifts off, you could snack on peanut butter or drink chamomile tea to soothe your body and prepare for a night of rest. When Can You Lay on Your Stomach After a C-Section? Laying on an open or healing wound could delay your recovery, so most doctors advise waiting the entire six-week recovery period before sleeping on your stomach again. You’ll have minimal discomfort and little to no risk of opening your incision due to the pressure. Is It OK to Sleep on Your Side After a C-Section? Lying on your side after a C-section is almost always OK. It doesn’t strain your abdominal muscles, but you may need a body pillow or u-shaped cushion to support your incision if gravity affects it. Sleeping Positions to Avoid After a C-Section You shouldn’t sleep on your stomach while recovering from a C-section because it could tear the incision open. Most other sleeping positions after a C-section are safe during recovery. It’s also good to discuss sleeping positions with your doctor. They may recommend specific methods that best support your needs if there were unique circumstances surrounding your C-section or during your procedure. How Can You Get a C-Section to Heal Faster? Your C-section incision will heal faster if you get nightly rest, eat a healthy diet, rest during the day as much as possible and follow your doctor’s recommendations. Adding more anti-inflammatory foods may also support cellular healing by reducing inflammation around your incision. What Helps With Healing After a C-Section? Figuring out how to sleep after a C-section is one of the best ways to heal quickly. You can lay on your side or your back. You can also support your recovery with nutritious foods, hydration and taking it easy. Straining your body with daily activities like household chores, errands or work puts additional tension on your abdominal muscles. Ask for help from family or friends to make your six-week recovery easy without getting behind on your daily responsibilities. How Long Does It Take for a C-Section to Heal Inside? A C-section takes four to six weeks to fully heal inside your body. The last two weeks are also when the wound closes externally. What Causes a C-Section Not to Heal? Putting too much strain or pressure on your C-section incision will prevent your full recovery. The abdominal and uterine muscles beneath your incision need to mend in addition to the open wound. Gentle movements and proper sleeping positions are the best ways to ensure the healing continues in a timely manner. How Long Is Bed Rest After Your C-Section? Doctors often recommend two weeks of bed rest after a C-section procedure. Loved ones or a partner should take over your household responsibilities and help with your infant so you can minimize how often you move around or strain your abdominal muscles. When Can You Start Walking After a C-Section? Although bed rest is crucial in the first two weeks of your C-section recovery, you shouldn’t remain in bed constantly. Walking immediately improves your blood flow by making your heart beat slightly faster. This increases the white blood cells flowing to your incision to repair it and fight potential infections. Slow, gentle steps around your home can benefit your body without straining your abdominal muscles. Once you reach the four- to six-week mark, your doctor may allow other exercises like swimming, yoga or low-resistance weight training. When Can I Start Bending After a C-Section? Bending over to pick something up may seem more difficult after a C-section. Many patients worry about ripping open their stitches, which can happen by stretching or compressing the incision site. You may not be able to bend entirely over until you’re four to six weeks out from your C-section. Your doctor will recommend the best date to start trying. Until then, treat your incision gently by refraining from bending too far. Can You Go Back to Work Two Weeks After a C-Section? Hospitals typically only keep C-section patients for one to four days after the procedure. You may spend the following few days at home and wonder when you can return to work. Since C-section incisions take six to eight weeks to fully heal, it’s best not to start working until you can move comfortably and have little to no pain. You might still use daily prescribed painkillers and require help moving around two weeks into your recovery. If you need to return to your job due to a lack of parental leave or financial necessity, talk with your manager about working remotely. You can complete your professional responsibilities from home and even shift to a hybrid schedule further into your recovery. C-Section Recovery Week by Week Although C-section patients can experience different things during recovery, you can expect this general progression during the first two months after your procedure. Week One  You’ll spend a day or a few days recovering from your C-section in the hospital. You’ll spend the first week in bed after being discharged. Getting up and down from a sitting position will likely be uncomfortable, and you’ll have to try various sleeping positions to find what works best for you. Taking the stairs, carrying large objects and performing other abdominal-straining activities may need to wait until further in your recovery. Week Two The second week of C-section recovery includes a postpartum checkup appointment with your doctor. They’ll look for abnormal swelling, redness and general signs of infection around the incision.  You may leave with an extended prescription for painkillers or a recommended list of over-the-counter medications to keep you comfortable. Your doctor may advise limited movement and heating pads to reduce abdominal swelling. Week Three Sleeping will likely get more manageable in your third week as the innermost uterine and abdominal layers have had time to heal. Your doctor might advise practicing core breathing and specific abdominal movements to strengthen your muscles while remaining in a bed or chair. Week Four Longer walks outside your home will be much easier when you’re one month out from your C-section. Bleeding and discomfort should lessen, but it’s also normal to stick with minimal movement at this point. Everyone’s C-section recovery is unique to their body and what happened during their procedure. Week Five Many new mothers return to work after recovering from a C-section for five weeks. Movement and sleep will be much easier, although there might be some discomfort when lifting heavy objects or sitting straight up in bed. Week Six The six-week mark of your recovery timeline may feature another checkup. Your uterus may be almost or entirely back to its pre-pregnancy size, but the outer incision wound will remain. Your doctor may approve a light exercise routine to rebuild your abdominal muscles and help you reach your desired health goals. Jogging, cycling and water aerobics may be easiest to try before venturing back into the world of weightlifting. Week Seven Diastasis recti exercises are crucial to continue in your seventh week. You may feel nearly back to your preprocedure self, but there’s still a risk of abdominal muscle separation known as diastasis recti. You could have this common condition if you experience bloating and notable pain this far into your recovery. Ask your doctor for an exam to receive an accurate diagnosis and assistance. Week Eight You’ll likely return to your doctor when you’re 12 weeks out from your procedure for a complete checkup. They’ll examine your incision, test your muscle strength and inquire about your recent symptoms. Depending on your experience and current health, your doctor may approve of you returning to your pre-pregnancy lifestyle. When to See Your Doctor It’s always a good idea to see your doctor if you have any questions or concerns. Knowing what’s a potential problem when your body changes each week is challenging. Consider making an appointment or phone call if you experience symptoms such as: Debilitating pain Back pain Insomnia Excessive vaginal bleeding or bleeding at your incision Swelling or redness around your incision Long-term constipation Difficulty breathing Fever lasting more than 12 hours Your doctor will know whether a symptom is typical or concerning, but only if you reach out. A phone call could change your recovery experience and make it easier. Enjoy Better Sleep After Your C-Section Now that you know how to sleep after a C-section, discuss these ideas with your doctor. You’ll have more effective conversations and a positive recovery experience because you researched what you can expect after your procedure.

Updated June 2024 Has someone ever told you to drink lemon water before bed? While it may seem like an odd practice, drinking a glass of lemon water before you go to sleep provides you with many benefits. Lemons are naturally great for you, and your body needs water to survive. If you try this nighttime ritual, you're sure to reap the healthy benefits. Why Would You Drink Lemon Water Before Bed? Sleep is essential for human life. What you do before bed sets the mood for how your night of sleep will go. You need adequate sleep to function well in your daily life, whether you're highly active or lead a sedentary life. You should take your sleeping environment and habits seriously. Make sure to prepare your room for the best quality sleep when you can. Why is sleep so important? Slumber allows your body to slow down enough to devote its resources to recovery, healing damaged tissues and fighting infection. Providing it with the tools it needs during this time can improve the quality of this therapeutic time, and the vitamin C in lemon water works as a powerful antioxidant to wick damaging free radicals out of your system.  Additionally, lemons are great for the body. People use it in many treatments, such as for stopping acne or killing bacteria. Squeezing a fresh lemon into your water shouldn't overpower the taste of the water, only add a hint of lemon. Most people find the citrusy taste of lemon water before bed refreshing, adding zest to an otherwise boring beverage. Adding a slice of fresh fruit and a sprg of mint can even make it feel like a healthy nightcap.  The Benefits of Drinking Lemon Water Before Bed Though drinking warm water may seem unusual to you at first, it’s a habit that you can quickly get used to once you put it into practice. Just remember that you don’t have to sip on it — you can drink it all at once if you’d prefer! Drink lemon water before bed to see which of the following beneficial changes you'll reap. 1. The Dose of Vitamin C The great thing about Vitamin C is that it can shorten the duration of colds and other illnesses. Vitamin C can support your immune system and keep you from catching and battling colds. It's an all-natural substitute for taking a multivitamin or other supplement. You should have Vitamin C daily because it can’t be stored in your body for long, and absorbing it every night through a glass of lemon water is an excellent way to add the vitamin to your system. 2. Mood Improvement When you're properly hydrated, you may experience a boost in your mood. Since your body won't be craving anything from the moment you wake up, you can jump right into your usual routine and feel more refreshed and ready for the day. If you need a boost in the morning, turn to lemon water at bedtime rather than coffee in the morning. See how the substitution works out for you. 3. Weight Loss In addition to drinking your regular glasses of water throughout the day, lemon water just before bedtime can help you lose weight. Staying adequately hydrated throughout the day, whether exercising or not, is crucial. Drinking lemon water before bed can help you maintain your weight, which can help if your weight or hydration levels have been affected by the weather, fluid loss or something else. 4. Water Keeps You Hydrated Overnight Hydration helps keep your skin healthy, among other benefits. Since nighttime is when your body repairs itself, it makes sense to drink water before bed. Without the proper hydration, you might experience fatigue or short-term memory loss, among other concerning conditions like kidney stones and gallstones. Thirst is one of the first signs of dehydration. Even before bed, you can prevent several debilitating symptoms by drinking water regularly. You can also encourage generous benefits, like how staying properly hydrated can lubricate your joints and potentially lead to less pain. 5. Reduced Illness Symptoms Drinking water can speed up an illness. While water can't ensure that you'll avoid all diseases, it can keep you from feeling terrible for an even longer period. You lose fluids when you're sick, so staying adequately hydrated can help you replenish what you've lost. Drinking water or clear broths can help immensely when you're sick — so think of how much hot lemon water  6. A Glowing Complexion Free radicals can make you more susceptible to the bacteria that causes acne. However, the vitamin C you consume when drinking lemon water before bed may work as well internally as topical creams containing it do.  Reducing red spots isn’t the only complexion-boosting benefit that drinking lemon water before bed may bring. Sufficient vitamin C intake boosts collagen production, a protein that forms skin’s structure, giving it strength and elasticity to fight signs of aging.  7. Reduced Gastric Reflux Symptoms  Gastric reflux occurs when fluids from your stomach flow back into your esophagus, causing what’s commonly known as heartburn. It can make sleep impossible, and it often strikes after you eat a heavy meal later in the evening, then lie down for bed. In a perfect world, everyone would have sufficient time between dinner and shuteye to digest, but such a utopia does not yet exist on earth.  The research on using lemon water before bed to prevent gastric reflux produces mixed results, but many swear by the remedy. It may seem counterintuitive, as citrus fruit is acidic, boosting the amount you can eat. However, it may also shorten the duration that food remains in your stomach, moving it on to your intestines more quickly, decreasing gastric reflux symptoms.  Does Lemon Water Before Bed Detox Your Body? “Detox” is a bit of a misunderstood term. Your body undergoes detoxification all the time — it’s part of a continual process. However, your body’s natural defenses perform their jobs more efficiently when fueled with the right stuff — like the healthy hydration and antioxidants in each delicious glass of lemon water before bed.  Squeeze a Lemon, Reap the Benefits You can make and drink lemon water before bed so easily. All you need to do is squeeze a lemon and mix some of the juice with warm water. As a result, it can soothe your throat and improve your quality of life. You may find that you sleep better or have strengthened immunity against bacteria. Whatever the case, it's worth trying — and potentially forming a new habit.

If you're a gym goer, you can surely relate when others say you can't solely rely on motivation to achieve your fitness goal or any success in life. That's because it disappoints. It comes and goes without warning. So, if you want to maintain the drive to continue throughout your fitness journey, switch up your workout routine. Here are eight ways to do it. 1. Choose a Workout You Love Find a workout that brings you joy. It doesn't have to be conventional gym sessions. You can try yoga, running, walking in the park, bicycling, climbing, sports, or whatever inspires you to do it every day. Physical activities are supposed to improve your health — not make you stressed because it's a chore you must do. The trick is to find something fun and active and do it more often. For example, if you love gardening, do it daily or add more planters in your backyard to increase your activity.  2. Get adequate sleep A sufficient shuteye the night before is a simple tactic to keep your workout motivation consistently intact.  One study of 123 people randomized to sleep deprivation or normal sleep revealed that increased sleepiness reduced their motivation to engage in social and physical activities, like exercise or being with friends. It also impaired alertness and contributed to poor quality of life.  If you don't feel like showing up to your training, it may be because you lack shuteye. Fix your nighttime routine to get 7-9 hours of quality snooze and wake up refreshed. 3. Try New Forms of Physical Activity Eventually, the activity that once brought you joy would lose its spark and turn mundane. In this case, switch up your workout routine by trying something else. Have you always wanted to try climbing or hiking? Take your exercise out of the four walls and incorporate variety in your movement. The fresh air of the outdoors can increase serotonin levels and lower your anxiety and stress. A new challenge done in any green space will surely reignite your motivation and make you addicted to moving once again.  4. Make It Social Group exercise can do wonders for your motivation. How? Other people can affect your emotional response and attitude to fitness. If you start the day feeling sluggish but see your gym buddies happy, their positive emotions will rub off on you.  Additionally, as the engaging movement becomes a shared hobby, you perceive it in a more optimistic and desirable fashion. The next time your workout motivation leaves you, try joining a group class and making friends while at it.  5. Get a Workout Buddy If a group activity sounds too much for your introverted self, get an accountability partner instead. It can be your trainer, your spouse, friend or anyone who will hold you accountable for achieving your goals and keeping your motivation going.  One study found that exercising with a romantic partner increased positive affect during training and participants felt more satisfied with their relationship than when they hit the gym alone. A fitness partner can elevate your consistency with your workout routine. 6. Systemize Your Workout Adding exercise to your regular schedule makes it easy to convert it into a habit and then a lifestyle. When it's become an automatic activity, the resistance to doing it every day shrinks. As a result, you crush your fitness goals faster and better improve your well-being.  Add it to your calendar. Create a varied workout plan daily so you don't do the same routines over again. It helps beat boredom and ensures you don't miss training a muscle in your weekly activity. Here's an example: Monday: Shoulders, chest and triceps Tuesday: Back and biceps Wednesday: Compound lift for the upper and lower body Thursday: Rest Friday: Abs and cardio Saturday: Forearms and legs Sunday: Rest Work with a trainer who can create a personalized exercise plan tailored to your ability level.  7. Have Caffeine Drinking coffee before a grunting session has numerous benefits. Caffeine is an effective ergogenic acid that enhances training performance and increases endurance, power, focus and alertness.  The trick to reaping the benefits of a boost is to drink coffee 30-60 minutes before you hit the gym. Doing this allows enough time for the body to absorb caffeine and activate the peak benefits. Take a cup to fire up your body and mind. 8. Reward Yourself You reinforce positive behaviors by treating yourself to a nice meal after completing a workout week. That's why creating a reward system is crucial to encourage continued efforts regardless of your mood. When you achieve a favorable outcome, rewarding creates a stimulus pattern in your unconscious mind that makes you more likely to do the same behavior.  So, no matter how little they are, celebrate your wins. Treat yourself to your favorite restaurant or massage spa or get new gym outfits.  Hack Your Workout Motivation To Achieve Your Goals If your motivation is like the tide that ebbs and flows, try these eight strategies to keep it. Pick an activity you love, make it social or get a buddy, systemize it and reward yourself for jobs well done. 

Did you know that the way you sleep — and the kind of sleep you get — can affect your skin? It’s true. How sleep affects skin is according to the positive and negative sleeping habits a person builds over time. Knowing exactly how sleep can affect your skin can help you to make the proper changes to get your skin back in order. Below, learn five how certain sleeping habits and a lack of sleep can affect your skin.  1. Makes Existing Skin Conditions Worse A lack of sleep or practicing poor sleeping habits can make any skin conditions that you are already dealing with worse. By not getting enough sleep, you can make your immune system weaker. In turn, this weakens your natural ability to heal physically.  This means that any dry skin conditions, such as eczema or psoriasis, acne, sensitive skin, allergic reactions or rashes can become even worse.  Dr. Lily Talakoub of MDEdge.com writes on how sleep deprivation can impact the skin. Of course, sleep deprivation is much more serious than a small lack of sleep, but the effects are very similar for both.  This is because sleep deprivation affects processes like wound healing and collagen growth. Those with sleep deprivation therefore have higher rates of inflammation, which affects acne, eczema and other conditions. Talakoub states specifically that a lack of sleep can affect “the composition and integrity of the skin.” So, though you may not be completely sleep deprived, a small lack of sleep can impact your skin in a similar way. 2. Accelerates the Aging Process Not only can a lack of sleep impact the way your skin reacts and heals, but it can also accelerate the aging process. During deep sleep, your body produces growth hormones that help damaged cells repair themselves, but without deep sleep this happens on a smaller scale or not all. Without that deep sleep, your skin will break down more and signs of aging such as wrinkles will become more noticeable.  One study conducted by a research team in Scotland found that sleep-deprived women show signs of premature skin aging and a decrease in their skin’s ability to recover after sun exposure.  Their study further found that the women who didn’t sleep well showed more signs of aging such as uneven pigmentation, reduced skin elasticity, fine lines and wrinkles, and the inhibited ability to recover from stressors such as the sun or environmental toxins. So as you can see, a lack of sleep could be aging your skin when all you want is to look and feel young. 3. Causes Dark Circles or Bags Under Your Eyes Your sleep can also affect your skin by causing dark circles and bags to form under your eyes. This can be caused by oversleeping, a lack of sleep, or just an overall feeling of fatigue from the day. One reason you may develop dark circles is because a lack of sleep can make your skin paler than usual. This will allow darker tissues and blood vessels to show beneath your skin. Another reason could be that your eyes are puffy from lack of sleep.  According to a Healthline article, sleep deprivation can also cause fluid buildup underneath your eyes. This causes your puffy eyelids to cast shadows under your eyes.  4. Can Cause Imbalances in the Skin and Breakouts Even more, a lack of sleep and poor sleeping habits can cause imbalances in your skin, meaning your skin can become more oily or drier, and could cause breakouts. A lack of sleep is actually one of the top triggers for acne breakouts.  On the other hand, your sheets and pillowcases could be affecting your skin as well. Sheets and pillowcases that aren’t washed regularly, can put dirt and other impurities on your skin which can further cause breakouts. Firstderm.com quotes Dr. David E. Bank, the director and founder of The Center for Dermatology, Cosmetic & Laser Surgery explains that pillowcases that aren’t washed or changed regularly can build up dirt and oils from the environment and thus transfer back to your skin. This dirt and oil can clog your pores and cause breakouts. 5. Diminishes the Skin’s Natural Beauty Lastly, a lack of sleep can increase inflammatory cells. These can, in turn, increase the breakdown of collagen and hyaluronic acid. These two molecules are the ones that give your skin its natural glow and bounce.  Without a proper amount of sleep, your skin can become dull and pale. Instead of waking up glowing with rosy cheeks, you may wake up still looking tired.   Four Ways To Help Your Skin at Night Now that you know how sleep affects your skin in several ways, here are four ways to help your skin as you sleep at night. 1. Have a Nightly Face Wash Routine First, one simple thing that you can do to help your skin at night is have a nightly skin care routine to wash off any dirt, oils, or impurities that could clog your skin while you sleep.  Washing your face may not completely prevent impacts from a lack of sleep, but it can help prevent impacts that occur from dirt on your sheets.  A nightly routine can include facial washes, face masks, and moisturizers that help to clean and hydrate your skin.  2. Sleep on Your Back or Change your Pillowcases  Another tip to use to prevent the negative impacts of a lack of sleep or poor sleeping habits is to sleep on your back or change your pillowcases consistently. These tips will make sure you are not adding oils, dirt, or impurities back to your skin while you are sleeping.  3. Get Seven to Nine Hours of Sleep Even more, you can help your skin by getting the appropriate amount of sleep every night. That means that you should be, as an adult, getting anywhere from seven to nine hours of sleep a night. When it can be difficult to fall asleep, try adhering to a routine that will let you get your recommended amount of sleep, with no stress involved. The simple task of getting more sleep will actually help to combat most of the ways poor sleep can affect your skin. It will help your cells repair themselves. Thus, helping pre-existing conditions heal, preventing faster skin aging, preventing dark circles and bags under your eyes and helping you get your glow back. 4. Put a Glass of Water on the End Stand Lastly, it is important to stay hydrated so that your skin can retain its elasticity and combat the aging process. All in all, it’s always important to stay hydrated so that your entire body can function properly. Understanding How Sleep Affects Skin Sleep can really take a toll on your skin, especially if you aren’t practicing good sleeping habits or are dealing with a lack of sleep.   Knowing how your sleep affects skin will help you take care of your skin better. So, take some time to consider which of your sleeping habits may be affecting your skin in a negative way. Changing these habits could make you feel more awake and bring back your skin’s natural glow. Updated on April 12, 2024