Beauty Society ｜ I haven’t slept enough for 10 hours as Gu Ailing said. Am I still qualified to be thin and beautiful？
Editor: Levin
How important sleep is can be seen from the Olympic champions. An important step for many top athletes in the world to manage themselves is to become "sleep masters" first!
Gao Tingyu, the 500-meter champion of speed skating in Beijing Winter Olympics, said earlier that he could only sleep for eight and nine hours because of the total insomnia in the competition recently. Gu Ailing also revealed the secret of her success after winning the championship before, that is, she developed the habit of sleeping for 10 hours every day since she was a child. Su Bingtian, the "Asian trapeze", also shuts down and sleeps at 10 o’clock every night, for several years …
Why do many athletes sleep 10 hours a day? Because sleep is a process of self-repair, the energy consumed at the end of the day must be supplemented by enough sleep. For professional athletes, it is very important to ensure adequate sleep is more conducive to playing on the field!
In the past two days, a hot search # You can lose 20 pounds by sleeping for an extra hour every day # has been hotly debated by netizens to the extent of [boiling]. Can you lose weight by sleeping?
The reason is this. As early as 2019, a meta-analysis pointed out that for every hour of sleep reduction, the risk of obesity will increase by 9%. In fact, it is not difficult to understand that adequate sleep contributes to metabolism. When sleep enters the rapid eye movement period, the metabolic rate will reach the highest. When you enter the deep sleep, the brain will secrete a lot of hormones to break down fat. On the contrary, if there is a lack of high-quality deep sleep, the metabolic rate will be slower and it is easier to store fat.
If nothing else, there is a scientific basis for people who have long-term sleep deprivation to be more likely to be obese. It was previously reported that according to a survey conducted by Columbia University in the United States, compared with people who sleep for 7-9 hours, 23% of people who sleep for only 6 hours tend to be obese, 50% of those who sleep for 5 hours, and 73% of those who sleep for 4 hours (the respondents are people aged 32-59).
Since lack of sleep will gain weight, can we lose weight by extending sleep time? This sounds a bit mysterious!
According to the report of the scientific research circle, in a randomized clinical trial of 80 adults published in JAMA Internal Medicine on February 7th, Esra Tasali, MD, director of the Sleep Center of the University of Chicago Medical Center, and her colleagues found that the daily total calorie intake of overweight people who habitually sleep less than 6.5 hours a night can be reduced by 270 kcal after the sleep time is extended by 1.2 hours through personalized sleep counseling. According to the researchers, according to this trend, a person can lose 12 kilograms only by sleeping for a while in three years.
It seems reasonable, but obesity is caused by many reasons. It seems to have a theoretical basis to lose weight by getting enough sleep, but if the actual effect is still disturbed by many factors, babies who want to lose weight but don’t want to shut up and take their legs can take a detour …
Whether adequate sleep is conducive to weight loss is not mentioned for the time being, but long-term lack of sleep will definitely make us ugly! The signs of aging on the face of staying up late are really obvious, but if you stay up all night, you will be tired the next day and write it on your face.
From this, high-quality sleep can really change our beauty! Not only can adequate sleep accelerate skin metabolism and repair, but you only need to pay attention to some sleep habits and small details, and you can really sleep more and more beautifully! Now the editor will collect the online super fire sleeping beauty solution for you!
0 cost sleep beauty method:
Skin-friendly sleeping posture—
That must be lying on your back!
Sleeping on your side is easy to squeeze and deepen the eye lines, and lying on your back will avoid these problems, but pay attention to the height and comfort of the pillow. Pillows that are too soft and fluffy will cause discomfort to the spine. It is best to use pillows with sufficient hardness to keep the spine naturally curved.
Many babies are used to sleeping on their side. Since sleeping on their side is the easiest way to fall asleep, it is suitable for you, so there is no need to change it hard. However, it should also be noted that when lying on your side, don’t stick your face tightly on the pillow, but try to twist your face upwards, as long as you stick pillows on the edges of your ears and face, which can also minimize the extrusion on your skin. In addition, pillow towels and sheets should be changed frequently to ensure skin hygiene.
Avoid sleeping mouth breathing—
Breathing is mainly divided into oral breathing and nasal breathing. During normal breathing, air enters the lungs from the nasal cavity. If air enters the lungs from the mouth instead of the nose for other reasons, oral breathing will be formed.
Many friends pay attention to the use of nasal breathing in daily life, but once they fall asleep, they will switch to the habit of mouth breathing, which is why many people drool easily when they sleep, which is a typical mouth breathing. Breathing through the mouth for a long time will cause symptoms such as chin retraction, narrow upper dental arch, protruding teeth, buck teeth, flat nose, inability to wrap teeth with lips, poor occlusion, difficulty in facial muscle movement, and lack of expression. In other words, oral breathing and sleep will make you more and more ugly!
If you don’t have rhinitis and other causes that can easily lead to nasal congestion, but you still breathe unconsciously with your mouth, you can consider adjusting your breathing method with props. The recommended method is to use nasal breathing patch, and adjust the breathing mode to nasal breathing through physical principles, which is helpful to develop good sleep breathing habits.
It is said that the correction effect is very good, and it will soon develop the habit of nasal breathing. Baozi can try it! Of course, when you have a cold, stuffy nose or rhinitis, you must never use it!
Beauty sleep is not necessarily as early as possible-
It used to be said that sleeping beyond 23 o’clock means staying up late, but now people are busy with their study and life, so it is not easy to ensure sleeping before 11 o’clock. Now people don’t have to worry too much about sleeping time, and high-quality sleep is not as early as possible, and they should sleep according to their own biological clock. Sleeping at a fixed time every day is the best way to sleep.
Good sleep mainly depends on these two key factors: first, a regular biological clock to see whether the time of falling asleep and getting up is relatively fixed; The second is sleep self-balance, that is, whether you have a good sleep cycle and sleep quality.
Strictly speaking, no matter what time you sleep. As long as you maintain a stable sleep cycle and sufficient sleep duration, it is not called staying up late.
Of course, conditional babies are advised to fall asleep before 23 o’clock to ensure the best self-repair function and endocrine level of the human body.
Improve the quality of sleep—
The influence of the environment and ourselves on the quality of sleep is also very important. Under the condition of a certain sleep time, we should try our best to adjust the bedroom environment and physical condition to the most suitable state for sleep, so that we can have more high-quality sleep time, which is conducive to the recovery of the body and the maintenance of the skin. These habits help to improve the quality of sleep. Write it down quickly: 1. Soak your feet before going to bed. Even if you don’t have the habit of soaking your feet, be sure to keep your feet warm. Cold feet will make it difficult to fall asleep; 2. Make the bedroom completely black, the darker the better; 3, dinner should be eaten before 8 o’clock, and avoid eating too much and eating too stimulating food; 4. Doing some simple yoga or stretching exercises before going to bed can relieve fatigue, and soothing music and movements can relax the body and mind and help you fall asleep.
Come with Pamela, stretch and relax before going to bed!
Pamela’s body relaxation stretching is suitable for conditioning stretching after exercise or relaxing before going to bed.
1. Draw a circle with straight arm
2, one leg lateral bending
3. Down dog stretching
4. cobra pose stretching
5. lunge stretching+pigeon stretching
6, supine spine rotation
Maintenance before going to bed doubles the beauty sleep effect-
Want to sleep more and more beautiful, in addition to sleep habits, these skin care products that help to repair the skin at night are also beauty sleep assists, in the golden time of skin self-metabolism repair, to help rejuvenate the skin!
Editor’s recommendation:
[Repair essence accelerates skin metabolism at night and has excellent anti-oxidation effect]
Serrico Muscle Repair Night Essence Gel RESVERATROL B E (staying up all night anti-oxygen bottle)
1480 yuan 30ml
Contains high concentration of resveratrol, which can improve skin density at night. Effectively activate the skin’s night repair potential and repair the daytime free radical damage. Enhance skin density, fade fine lines and even skin tone.
Adding 1% resveratrol: high-purity Polygonum cuspidatum extract can improve the natural repair ability of skin and repair the oxidative damage of skin during the day; Adding 0.5% Scutellaria baicalensis Georgi extract: flavonoid antioxidant extracted from the roots of Scutellaria baicalensis Georgi; Adding 1% vitamin E: Neutralize free radicals in lipid cells and accelerate the repair process; Improve the absorption of resveratrol.
The essence of energy when Yuebi Shidai dreams.
40ml/¥2965
Full of rare and high-concentration skin care essence, with the initiative of high-activity intelligent energy composite technology, it can empower the skin day and night, completely repair the skin from the outside to the inside, and rejuvenate the new-born beautiful skin with firm and light lines, softness and fullness. Silk satin-like luxury texture, melt when touching the skin, instantly absorb, match with the fragrance of lavender, and enjoy the most beautiful skin care experience.
After applying the essence, the fingertips of both hands slide outward from the center of the face, first across the forehead and then to the temples. Then use your fingers to cross the whole face from the chin up. In order to achieve better relaxation effect, each movement can be extended to the scalp. When you finish each movement, gently press with your fingertips. Finally, open your palms and press your forehead and chin, and repeat on both sides of your cheeks.
DR.WU Darskin Shark Moisturizing and Repairing Essence
280 yuan /15ml 520 yuan /30ml
A French 100% natural squalane, deeply soothing and repairing: ECOCERT natural certification by a world-renowned institution; Natural olives extracted from the century-old manor in the south are refined through 25 procedures to extract high-concentration squalane essence, which nourishes and repairs and strengthens the barrier; 3. Plant essential oil to nourish and moisturize for a long time: Hawaiian nut oil+organic Moroccan nut oil+desert jojoba oil to moisturize and soften the skin, leaving it tender and full; 3. The essence of precious plants makes the skin tender and delicate: the essence of white lupine+the essence of deep-sea brown algae+the essence of Dunaliella, which brightens and moisturizes the skin; Lightweight oily texture, not stuffy and sticky, easy to absorb.
SHISEIDO Shiseido Hongyan Muscle Activity Essence III (Third Generation Red Kidney)
30ml/RMB 590、50ml/RMB 860、75ml/RMB 1040
The brand-new Red Kidney 3.0 not only upgrades the defense system in an all-round way, but also takes advantage of the brand-new red pulse microcirculation technology, the brand-new red pulse microcirculation technology+cellular immunology upgrade, with dual upgrading power, helping to accelerate the circulation and stabilize the skin, and unlocking the mystery about blood circulation and flawless skin. All-round light redness, closed mouth, fine pores, accelerate skin stability and microcirculation, improve skin resistance, make skin more stable and beautiful.
Filoga water light bottle
New products are not priced.
The concentration of NCEF complex in Filoga water light bottle is much higher than that of other products in this series. As the exclusive soul component of the French professional anti-aging brand Philodendron, NCEF complex contains five nutritional families and hyaluronic acid, which can promote the production of collagen and elastin, smooth dry lines and fine lines, make skin full, delicate and bright, and treat skin problems such as signs of aging, roughness and lack of water from the inside out.
High concentration of NCEF is an ideal solution to delay the signs of skin aging and rejuvenate skin. The dropper of the Philodendron Aqua Bottle can accurately measure the dosage of 0.75ml each time, and it is used once in the morning and once in the evening, which is equivalent to once a day of Philodendron Aqua Care. After continuous use for 10 days, the skin is full of vitality, rejuvenating new muscles from the inside out and rejuvenating water.
Murad Murad Retinol Eye Essence for Youth and Rejuvenation
Specification: 15ml Price: 698 (Sephora Tmall overseas best-selling products)
The exclusive star "3A Technology" combines three different forms of retinol, with three-effect blessing, which effectively repels the traces of time but is delicate and gentle, and "nanny-level" cares for delicate eye skin. Specially add high-quality ingredients such as seaweed compound essence and fluorophlogopite, improve blood circulation around eyes, help to fade dark circles and brighten eyes, and restore young eyes in 360 degrees.
[Night mask is a strong barrier for replenishing water and rejuvenating skin at night]
Lan Zhi Yisheng repair sleep mask
70mL/￥225
Multi-probiotics are composed of prebiotics, preferably probiotics and probiotics, which are 1.67 times stronger than single probiotics, helping the skin to build a healthy skin micro-ecosystem and strengthen the tough skin barrier. Exclusive patented plant probiotic ingredients: APSULLOC ingredient is the first patented lactic acid bacteria from green tea in the world, and it is the exclusive strain of Amore. Its name means "the first strain" found in Jeju green tea. Does not contain 7 kinds of emulsifiers and preservatives, is milder and less sensitive, and is suitable for all skin types.
Biotherm Vitreoscilla Fermentation Product Repair Mask (Miracle Repair Mask)
RMB 390/75ML
For the first time, LIFE PLANKTONTM, the fermentation product of Vitreoscilla, a brand soul component, was applied to a gel-like mask at a high concentration, covering every inch of skin like an invisible repair coat, and matched with a special silicone SPA brush designed according to ergonomics, which brought strong repair power to the skin. The skin is extremely relieved, repaired from the deep, and the skin blooms healthy and radiant. Effectively relieve sub-health of skin day after day.
Miracle repair mask contains 5% high concentration of Vitreoscilla fermentation product LIFE PLANKTON, which can accelerate the metabolism of muscle bottom cells, activate the skin’s independent absorption power and enhance skin resistance. Its powerful skin repairing power can effectively relieve skin redness and discomfort, and eliminate dull and tired appearance. The skin is extremely soothing, deeply repaired, and the skin blooms healthy and radiant.
Dermalogica Demei Le Jia Huancai Anti-wrinkle Multidimensional Mask
Specification: 75ml Price: 426 (Sephora exclusive product)
Almighty first aid king, stay up all night and shine! Dermalogica Le Jia, a must-have anti-wrinkle multidimensional mask for staying up late, selects Glycyrrhiza glabra extract, which is known as "whitening gold", and is compounded with multivitamins and peptides, which is effective in resisting oxygen and sugar, resisting aging and attacking multidimensional skin problems in all directions. It can repel dull and yellowish skin color in 15 minutes, deeply repair damaged cells, and make skin instantly glow with youthful feeling.
Face Symbol molecular paradise retinol essence repair mask
Specification: 25ml*5 tablets Price: 499 (Sephora exclusive product)
In the face of urban pollution and years’ invasion, Face Symbol molecular paradise retinol essence repair mask contains retinol, an ace anti-aging ingredient, and is equipped with soft silk pupa membrane cloth to accurately overcome wrinkles, fill and moisturize skin, effectively improve rough skin, defend even and full skin texture, and stay in young and smooth light-sensitive muscles.
EVE LOM moisturizing frozen film
100ml ¥760
The moisturizing frozen film contains a "full-effect moisturizing compound" that can improve the skin barrier, enhance the skin’s water-locking function and help skin cells renew; "Hydrating Essence" and "Hyaluronic Acid" which can prolong the skin’s hydration time and increase the moisture content in all skin layers. Vitamin E, which can improve skin’s defense ability, can not only restore skin’s moisture and luster, but also prevent skin’s moisture loss. Even if the seasons change or it is in a dry and air-conditioned environment for a long time, the skin will remain tender and radiant. And continuously improve the skin defense, effectively resist external environmental damage. Say goodbye to the annoying skin imbalance during the season change, and reproduce the full, tender, energetic, elastic and healthy young skin.
[soothing body lotion injects joy and energy into body and mind]
Yuexu Moisturizing Essence Body Milk (240 Body Milk)
The inspiration comes from the’ new’ phenomenon-the inspiration of natural peach gum, which activates the tired skin in winter. Warm tones, such as the black berries baked by the winter stove, the long and fragrant fragrance slowly melts with the body cream with rotten frost texture, and the’ polysaccharide invigorates the skin’, which makes the skin moisturized and dissolved in the slightly hot skin, bringing effective comfort to the skin at 8 o’clock, continuous moisturizing, smoothing roughness and stabilizing the mood.
Juilliard Rose Body Lotion
RMB 350/300ML
Contain rose, evening primrose oil and other plant active ingredients, effectively repair the skin, and help the skin to look younger, smoother, fresher and softer after use. Natural rose fragrance brings warmth and pleasure.
I wish the babies a sweet beauty sleep every day!