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Why a Good Night’s Sleep Makes a Man More Attractive
What you do in bed can make you more attractive. Yes — we are talking about sleep.
Getting enough sleep is essential to maintaining good looks. It supports health, fitness, and keeps your skin looking good. With good sleep, you can maintain better fitness, a healthy weight, and protect your skin from premature aging.
When you’re sleep deprived, everything suffers, including your looks. Your muscles struggle to rebuild, you are more susceptible to weight gain, and you take on a tired appearance while making it more difficult for your skin to regenerate and repair itself.
When you get a good night’s sleep, you support your body as it refreshes and makes you look more attractive and youthful. This guide explains how sleep influences fitness, skin health, and weight, and offers tips for how you can get more high-quality sleep to support your health and look more attractive.
Sleep and Fitness
Exercise is important to fitness and building muscles, but without adequate recovery, you’re not going to realize your full potential for gains. Performance, recovery, and growth all suffer when you don’t get enough sleep, and this can make it difficult to maintain optimal fitness.
The processes that happen during deep sleep are critical to regulating hormones, muscle recovery, and the ability to continue building muscle tissue. Your recovery time will be longer without sufficient sleep, and the hormones that regulate stress and weight loss or gain can be out of balance.
When you experience non-REM sleep, your body goes through higher activity levels of cell division and regeneration than it does while you’re awake. During REM sleep, your brain transfers short-term memories into long-term memories. This is how you learn and remember, not just information but muscle movements.
Growth hormones are also released during deep sleep. Production of human growth hormone supports tissue repair and recovery of your muscles as well as the rest of your body. If you want to maintain performance, you need growth hormone, and you can naturally increase it with exercise and sleep.
If you don’t get enough sleep, you are likely to notice a decline in performance, both mentally and physically. Insufficient sleep means you’re just not working at your best potential.
Sleep and Your Skin
Women have long known the importance of beauty sleep, but sleep matters for make attractiveness as well. Your skin looks and feels better when you get enough sleep, helping your skin look more youthful and clear while reducing the development of wrinkles and aging of your skin.
The same growth hormone that helps repair and rebuild your muscles after you exercise helps to rebuild your skin. During deep sleep, your tissues show increased cell production and slower breakdown of proteins. This supports the repair of damage to your skin, including from stress and ultraviolet rays that can prematurely age you.
Your skin cells regenerate faster at night than they do during the day, peaking around 2 a.m whether you’re asleep or not. However, you can support better cell regeneration if you rest while this process is happening.
Sleep can temporarily lessen the severity of wrinkles. Some of it has to do with lying down and changing the force of gravity on your face. But the moisture your skin produces during sleep can smooth out wrinkles as well, working as a natural moisturizer each night.
Stress plays a role in skin health as well, causing conditions including alopecia areata, psoriasis, and atopic dermatitis. When you suffer from chronic stress, the integrity of the skin’s collagen is harmed as well. Stress can come from many sources, but sleep deprivation causes stress in your body, and it can lead to an unhealthy appearance.
When you’re sleep deprived, you’re simply less attractive. Objective observers rate sleep-deprived people as appearing less healthy, more tired, and less attractive than well-rested people. That’s no surprise, as sleep-deprived people often have droopier features, pale skin, and redder eyes than people who are well rested.
Sleep and Weight
In general, poor sleep leads to weight gain. When you’re sleep deprived, weight regulation hormones are thrown off balance, making it more difficult for your body to know when it’s hungry or full, how to use fat appropriately, and process food into energy. Your body may struggle to properly metabolize carbohydrates or process fat and sugars, and as a result, it can store more fat.
Your self-control suffers when you’re sleep deprived, too. Sleep deprivation makes it difficult to stick to a diet, avoid junk food indulgences, and maintain your exercise regimen. You’re more likely to eat high carb snacks and snack late at night when you are sleep deprived. When you sleep for five hours or less per night, you’re more likely to consume more calories, more carbohydrates, and less water.
When you have sleep disorders, such as insomnia, you are at a greater risk of suffering from eating disorders as well. Insomnia is linked with bulimia, anorexia, and other eating disorders. And eating disorders can make it more difficult to sleep at night, as you may be prone to consuming more caffeine or take diet pills and weight loss products that disrupt sleep.
Sustained sleep loss can increase your body’s insulin resistance, and over the long run, can result in long-term metabolic problems. These include type 2 diabetes and obesity. A lack of sleep increases your risk for metabolic syndrome, which is common among middle-aged Americans and is marked by conditions including hypertension, insulin resistance, and obesity. Individuals who receive six to seven hours of sleep each night are twice as likely to have metabolic syndrome than those who sleep seven to eight hours per night.
Sleep disturbances, such as loud snoring or waking during the night, can increase oxidative stress, which may contribute to weight gain. Sleep apnea, which is associated with obesity, can cause stress and sleep disturbances.
How to Improve Sleep for Male Attractiveness
Getting good quality sleep can help you look and feel better. Try these tips to improve the quality and length of your sleep:
Commit to getting enough sleep. Many people today feel they are simply too busy to sleep as much as they should. But your health, mental sharpness, looks, and more depend on sleeping enough each and every night. If you’re consistently not making enough time for sleep, take a hard look at your schedule to identify how you can carve out enough time to get a good night’s sleep on a regular basis.
Create a sleep routine. Doing the same thing before bed every night is calming and will signal to your brain that it’s time to wind down and rest. This makes it easier to doze off and reduces the amount of time you’ll spend trying to get to sleep. A sleep routine can be as simple as washing your face, brushing your teeth, and turning off the light before you crawl into bed. The key is not what you do, but in doing the same thing each night.
Create a comfortable sleeping environment. You can improve sleep quality by making your bed and bedroom a more comfortable place to rest. Make sure your room is dark, quiet, and cool. Choose comfortable bedding that is appropriate for your needs. Consider using aids such as a blackout curtain or white noise machine to make your bedroom a more restorative retreat.
Address sleep disorders. If you suffer from sleep disorders, such as insomnia or sleep apnea, you may be struggling to get enough sleep. When sleep difficulties are more than just a few restless nights, it’s time to get help. Talk to your doctor about how you can address sleep disorders. Something as simple as using a CPAP machine to treat sleep apnea can help you look younger and fresher.
Practice good sleep hygiene. Sleep quality can be impacted by what you do before you sleep, including exercise, work, screen use, and consumption of caffeine and alcohol. While exercise can help you sleep better, be aware that working out too late in the day can leave you wired and make it difficult to go to sleep. Screen use can interfere with your circadian rhythm, as the bright light signals to your brain that it’s daytime and you should be awake. Avoid using screens at least an hour before bed. Consumption of caffeine, alcohol, and large meals can make it difficult to sleep as well, and you should avoid consuming them just before bed to improve your sleep quality.
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Be aware your diet may interfere with sleep. If you’re on a paleo or low carb diet, you may suffer from insomnia. Carbohydrates can help you sleep, but if your diet restricts them, you may experience sleep difficulties. While diet-related insomnia usually subsists after your body adjusts, persistent difficulty sleeping may indicate that you have a problem and need to reintroduce more carbohydrates into your diet.
Jennifer Mason is a sleep researcher for Tuck.com.
She sleeps on a king size bed in Texas, where she falls asleep reading a book every night.