{"id":16608,"date":"2023-08-02T14:31:38","date_gmt":"2023-08-02T13:31:38","guid":{"rendered":"https:\/\/wowbeauty.co\/?p=16608"},"modified":"2025-09-08T16:10:50","modified_gmt":"2025-09-08T15:10:50","slug":"upgrade-your-bedtime","status":"publish","type":"post","link":"https:\/\/wowbeauty.co\/health-and-wellbeing\/mind\/upgrade-your-bedtime\/","title":{"rendered":"Upgrade your bedtime!"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><p>Are you fed up of struggling to fall asleep every night? Do you wake up feeling tired and groggy? Is poor sleep affecting your performance during the day? Here\u2019s a great piece from Sara Palmer Hussey PhD, Founder\/Creator of Lumity and <a href=\"https:\/\/firebird.health\/\">FIREBIRD<\/a> about how to upgrade your bedtime.<\/p>\n<p>Sleep is a non-negotiable essential to physical and mental health, so making sure we get enough quality sleep is a vital part of looking after our wellbeing. Sleep is necessary for many important bodily functions, including:<\/p>\n<h5><strong>Rest and restoration<img decoding=\"async\" class=\"alignright wp-image-16612  lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/pexels-daria-shevtsova-3794732-600x800.jpg\" alt=\"sleep\" width=\"373\" height=\"497\" \/><noscript><img decoding=\"async\" class=\"alignright wp-image-16612  lazyload\" src=\"https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/pexels-daria-shevtsova-3794732-600x800.jpg\" alt=\"sleep\" width=\"373\" height=\"497\" srcset=\"https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/pexels-daria-shevtsova-3794732-150x200.jpg 150w, https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/pexels-daria-shevtsova-3794732-200x267.jpg 200w, https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/pexels-daria-shevtsova-3794732-225x300.jpg 225w, https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/pexels-daria-shevtsova-3794732-400x533.jpg 400w, https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/pexels-daria-shevtsova-3794732-600x800.jpg 600w, https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/pexels-daria-shevtsova-3794732-768x1024.jpg 768w, https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/pexels-daria-shevtsova-3794732-800x1067.jpg 800w, https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/pexels-daria-shevtsova-3794732-900x1200.jpg 900w, https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/pexels-daria-shevtsova-3794732-1152x1536.jpg 1152w, https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/pexels-daria-shevtsova-3794732-1200x1600.jpg 1200w, https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/pexels-daria-shevtsova-3794732.jpg 1500w\" sizes=\"(max-width: 373px) 100vw, 373px\" \/><\/noscript><\/strong><\/h5>\n<p>Sleep allows the body to rest and restore itself, repairing and rejuvenating tissues and organs.<\/p>\n<h5><span class=\"ez-toc-section\" id=\"Memory_consolidation\"><\/span><strong>Memory consolidation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>During sleep, the brain consolidates and stores memories, helping to strengthen learning and cognitive function.<\/p>\n<h5><span class=\"ez-toc-section\" id=\"Hormone_regulation\"><\/span><strong>Hormone regulation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>Sleep helps regulate the production of hormones, including those that control appetite, metabolism, and stress.<\/p>\n<h5><span class=\"ez-toc-section\" id=\"Immune_function\"><\/span><strong>Immune function<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>Sleep helps support the immune system by promoting the production of cytokines, a type of protein that helps fight infection, inflammation, and stress.<\/p>\n<h5><span class=\"ez-toc-section\" id=\"Emotional_regulation\"><\/span><strong>Emotional regulation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>Sleep plays a critical role in emotional regulation, helping to regulate mood and reduce the risk of mental health disorders.<\/p>\n<p>Overall, sleep is a crucial process that plays a role in many aspects of physical and mental health. Getting enough quality sleep is important for maintaining overall health and wellbeing. 7 to 8 hours\u2019 sleep is a good standard for most adults.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_can_you_improve_your_sleep\"><\/span><strong>How can you improve your sleep?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Here are some tips to help improve the quality of your sleep:<\/p>\n<h5><span class=\"ez-toc-section\" id=\"Stick_to_a_consistent_sleep_schedule\"><\/span><strong>Stick to a consistent sleep schedule<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>Try to go to bed and wake up at the same time every day, even on weekends, to help regulate your body&#8217;s natural sleep-wake cycle<\/p>\n<h5><span class=\"ez-toc-section\" id=\"Create_a_relaxing_bedtime_routine\"><\/span><strong>Create a relaxing bedtime routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>Engage in calming activities like taking a warm bath, reading a book, or practicing relaxation techniques like deep breathing or meditation.<\/p>\n<h5><span class=\"ez-toc-section\" id=\"Create_a_sleep-conducive_environment\"><\/span><strong>Create a sleep-conducive environment<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>Make sure your bedroom is quiet, cool, and dark, and consider investing in a comfortable mattress and pillows to promote better sleep.<\/p>\n<h5><span class=\"ez-toc-section\" id=\"Avoid_caffeine_and_alcohol_before_bedtime\"><\/span><strong>Avoid caffeine and alcohol before bedtime<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>Caffeine and alcohol can interfere with sleep, so it&#8217;s best to avoid these substances before bedtime.<\/p>\n<h5><span class=\"ez-toc-section\" id=\"Avoid_screens_before_bedtime\"><\/span><strong>Avoid screens before bedtime<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>The <a href=\"https:\/\/wowbeauty.co\/its-all-about-skin\/the-truth-about-blue-light-and-why-your-skin-might-care\/\">blue light<\/a> emitted by screens can disrupt the production of melatonin, a hormone that regulates sleep, so it&#8217;s best to avoid screens for at least an hour before bedtime.<\/p>\n<h5><span class=\"ez-toc-section\" id=\"Get_regular_exercise\"><\/span><strong>Get regular exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>Regular exercise can help promote better sleep, but try to avoid exercising close to bedtime as it can interfere with falling asleep.<\/p>\n<h5><span class=\"ez-toc-section\" id=\"Manage_stress\"><\/span><strong>Manage stress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>Stress and anxiety can interfere with sleep, so find ways to manage stress through techniques like meditation, deep breathing, or yoga.<\/p>\n<p>Plus, last but not least&#8230;<\/p>\n<h5><span class=\"ez-toc-section\" id=\"Take_a_natural_sleep_supplement_such_as_DEEP_SLEEP_with_your_evening_meal\"><\/span><strong>Take a natural sleep supplement, such as <a href=\"https:\/\/firebird.health\/products\/deep-sleep\">DEEP SLEEP<\/a> with your evening meal<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>It will support the natural production of your sleep hormone melatonin that is a powerful antioxidant and essential for falling asleep. It also powerfully upgrades the regenerative processes of your body overnight so that you can wake up feeling energised and rejuvenated.<\/p>\n<p><a href=\"https:\/\/firebird.health\/products\/deep-sleep\">DEEP SLEEP<\/a> can help you get the restful, restorative sleep your body needs to function at its best. It contains a unique 11-nutrient formulation of amino acids, botanicals, vitamins and minerals, such as Montmorency Chery, Glycine, 5-HTP, vitamin D3 and Magnesium that work together to calm your mind and relax your body, so you can fall asleep faster and stay asleep longer. Plus, the formula is non-habit forming and won&#8217;t leave you feeling groggy in the morning.<\/p>\n<p>Get 10% off <a href=\"https:\/\/firebird.health\/\">FIREBIRD<\/a> products with the exclusive discount code WOW<\/p>\n<p><img decoding=\"async\" class=\"size-large wp-image-16614 aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/FIREBIRD-1200x480.jpg\" alt=\"firebird\" width=\"1200\" height=\"480\" \/><noscript><img decoding=\"async\" class=\"size-large wp-image-16614 aligncenter lazyload\" src=\"https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/FIREBIRD-1200x480.jpg\" alt=\"firebird\" width=\"1200\" height=\"480\" srcset=\"https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/FIREBIRD-200x80.jpg 200w, https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/FIREBIRD-300x120.jpg 300w, https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/FIREBIRD-400x160.jpg 400w, https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/FIREBIRD-600x240.jpg 600w, https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/FIREBIRD-768x307.jpg 768w, https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/FIREBIRD-800x320.jpg 800w, https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/FIREBIRD-1200x480.jpg 1200w, https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/FIREBIRD-1536x614.jpg 1536w, https:\/\/wowbeauty.co\/wp-content\/uploads\/2023\/08\/FIREBIRD.jpg 1625w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/noscript><\/p>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":4,"featured_media":16616,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24,10419,10238,25],"tags":[],"class_list":["post-16608","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mind","category-guest-edit","category-sleep","category-health-and-wellbeing"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.5 (Yoast SEO v26.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Upgrade your bedtime!<\/title>\n<meta name=\"description\" content=\"Here\u2019s a great piece from Sara Palmer Hussey PhD, Founder\/Creator of Lumity and FIREBIRD about how to upgrade your bedtime.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/wowbeauty.co\/health-and-wellbeing\/mind\/upgrade-your-bedtime\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Upgrade your bedtime!\" \/>\n<meta property=\"og:description\" content=\"Here\u2019s a great piece from Sara Palmer Hussey PhD, Founder\/Creator of Lumity and FIREBIRD about how to upgrade your bedtime.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/wowbeauty.co\/health-and-wellbeing\/mind\/upgrade-your-bedtime\/\" \/>\n<meta property=\"og:site_name\" content=\"WOW Beauty - Holistic Beauty &amp; 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