When Audrey Hepburn was asked to reveal her beauty secret, she divulged that she got lots of sleep! The significance of sleep in nutrition and skin aging is not to be underestimated. Sleep effects the efficacy with which our bodies receives the nutrients we feed it (topically and internally), as well as how our over-all body rejuvenates, repairs, and restores itself. We are meant to be in sync with the earth and its circadian rhythm. Like my daughter says, “We have to go to sleep soon because the sun went down.”We have all encountered a sleepless night or two and have seen the unsightly results.You can see the damage: puffy eyes, dark circles, drooping eyelid & dull looking skin. There is also much more going on below the surface that is not apparent to the eye. The damage is accumulative! A sleepless night, or two, here or there, is not as bad as the chronic sleep deprivation, or insomnia.There are three major hormones that are affected when we don’t get adequate sleep. These are cortisol (which gets a lot of press), growth hormone, and melatonin, and they all have a direct effect on how our skin ages.Cortisol is our stress response hormone. When we are not sleeping well, we are like a battery that does not have a chance to recharge. Our body identifies this as a stressful situation and starts producing cortisol. Like a jolt of caffeine, the spike in cortisol keeps us moving, but at a cost. Elevated cortisol levels break down collagen, resulting in less skin elasticity (read equals sagging skin).Growth hormone is responsible for building muscle, bone, and tissues- including skin. It is one of our antiaging hormones and replenishes as we sleep, rehydrating the skin and allowing for cellular repair.Last but not least is melatonin. This is the sleep hormone, and it plays a role in the immune system. It is a significant contributor to the functional and physical integrity of our skin.Without quality sleep, growth hormone and melatonin are not produced in sufficient quantities, while cortisol is overproduced. the result is overall poor skin condition, including dryness, dullness, fine lines, and wrinkles.If these aren’t reasons enough to try to achieve a good sleep routine, I don’t know what is! True, health or wellness is a lifestyle with several key components all playing a role. Proper diet, exercise, stress management, and sleep, all play a role in well-being and healthy skin. If you suffer from insomnia, you may want to consider a natural approach like getting assistance through a chiropractor, nutritionist, or acupuncturist.Here are some tips to help you create a bedtime routine for a better night of Z’s and a more vibrant, beautiful face, and being the next day.Tips to a better nights sleep1. Keep a sleep schedule and stay as close to it as possible everyday going to bed and rising at the same time. If you need more rest, go to bed early, rather than getting off track on your morning schedule which can make it harder to get up the following day.2. Soothe yourself into your slumber. About an hour before bed, turn off the tv/computers. Light candles, play soft music, take a bath (my favorite nightly routine!) Meditating is another lovely way to relax the body and mind into a good nights sleep. You may even want to get in bed early if that works for you.3. Lights out! Keep your room dark and cool. Use black out curtains or shades.4. Not sleeping within 20 min? If you cant fall asleep easily, you may need to read to soothe you to sleep. Or if you have a busy mind, or are finding yourself on “spin cycle” I always suggest keeping a journal by your bed so you can get it out of your head to relax!5. Last call. You should give yourself a last call with plenty of time between drinking alcohol and bedtime as it can act as a stimulant, resulting in poor and interrupted sleep.6. Working out can help get a better nights sleep, unless you work out late at night, some find that to be energizing rather than relaxing.