March 25, 2025 • 14 mins
Products mentioned in episode:
Sleep isn't just rest – it's your skin's most powerful recovery tool. Scientific research has confirmed what our grandmothers knew all along: beauty sleep is entirely real, with measurable effects on your skin's appearance, health, and aging process.
When you shortchange your sleep, your skin pays the price in multiple ways. University Hospital Case Medical Center researchers discovered poor sleepers develop more wrinkles, heal slower from environmental damage, and maintain weaker skin barriers than those who consistently get quality rest. Meanwhile, the Journal of Investigative Dermatology found sleep deprivation disrupts your skin's moisture balance, leading to dryness, roughness, and reduced plumpness.
Those dark circles aren't your imagination – even a single night of poor sleep visibly affects your appearance with paleness, under-eye darkening, and droopiness. More concerning is the connection between sleep deprivation and breakouts: when you don't sleep enough, cortisol (stress hormone) levels rise, triggering inflammation and excess oil production that can lead to acne flare-ups and irritation.
The good news? Simple, actionable changes can transform both your sleep quality and skin health. Creating a consistent sleep schedule, establishing a calming pre-bedtime ritual, optimizing your sleep environment (cool, dark, and comfortable), limiting screen time before bed, watching what you eat and drink in the evening, and incorporating natural sleep boosters like magnesium can dramatically improve your rest.
Your skin literally repairs itself while you sleep. It's a remarkable process that no skincare product – regardless of price point – can fully replicate. By implementing just one of these evidence-based sleep strategies, you can begin revitalizing your skin's health and appearance from the inside out. Which sleep hack will you try tonight for more confidently beautiful skin tomorrow?
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Take my skincare quiz: Click here
Buy makeup products here and help survivors of child sexual abuse
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Visit saprea.org to learn more about hope and healing from child sexual abuse
Visit Defend Innocence for resources on child sexual abuse prevention
Connect with Ciera on Instagram @confidentlybeautifulpodcast
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Ciera (00:03):
you're listening to confidently beautiful with Ciera
a podcast to help you stayconfidently beautiful, because
we all have confidence inside us.
We just need to bring it outand I'm here to show you how
body image, dreams, parenting,style, personality and more here
we cover it all.
Get ready to stay confidentlybeautiful.
We've all heard the phrasebeauty sleep, but let's be real
(00:28):
does sleep actually make youprettier?
Does it really make you morebeautiful, or is it just a fancy
excuse for hitting snooze 10times?
Well, guess what Science says?
It's 100% legit.
Your skin is out there beggingfor you to get better sleep, and
today I'm going to prove why.
In this episode, we're breakingdown exactly how sleep affects
your skin, what studies revealabout its impact and, most
(00:50):
importantly, how we can fix it.
Now, this is a guilt-freeepisode.
We can all be better atdifferent areas in our lives, so
if sleep is an area in yourlife that you are just not doing
a great job at, or maybe youhave things that are making it
really hard to actually get somesleep like hello newborn, hello
toddler you know all of thosethings that can make sleep so
(01:13):
hard as a mom this is aguilt-free episode.
We don't want you to be feelingguilty about anything, and this
is just a way that I want youto hopefully learn something and
how you can improve your skinand to feel more confident in
your life.
So just take one thing that youlisten to today.
Don't feel bad about the thingsthat maybe you aren't doing,
(01:34):
that you could be doing better,and let's just try and learn a
little bit about sleep and howwe can improve that area in our
life to improve our skin.
There are four ways that lack ofsleep wrecks your skin.
Number one is your skin agesfaster and heals slower.
The heal slower, I thought wasso interesting.
So a university hospital casemedical center found that poor
(01:56):
sleepers had more wrinkles,slower healing from sun damage
and weaker skin barriers.
So basically, that means thattheir skin was more dull, tired
and it didn't bounce back asquickly as those who had good
sleep habits.
Bad sleep equals looking likeyou've been through a time
machine, and it's not the funkind of time machine, it's not
(02:18):
the youthful kind.
It is the one that's going tomake you look a lot older and
it's going to make it so thatyour skin does not bounce back
the way that we want it to whenwe are out in the sun and we get
a sunburn, it's not going toheal itself as quickly and when
it does heal itself, it's notgoing to look as healthy as it
would have before.
Number two your skin loseshydration and elasticity.
(02:39):
The Journal of InvestigativeDermatology found that sleep
deprivation messes with yourskin moisture levels, making it
drier, rougher and less plump.
We all want hydrated skinbecause not only does I think it
looks better if your skin ishydrated, but it also is going
to feel so much better.
Your skin is going to feel somuch better if it is hydrated
(03:00):
and has all the moisture that itneeds.
So the less sleep you get, theless moisture your skin is going
to hold and the rougher yourskin is going to feel.
Number three you literally lookmore tired because you actually
are more tired, right?
So the Sleep Foundation says,even one bad night can leave you
with pale skin, dark circlesand droopy eyes.
(03:21):
Now, I know we all have had badnights of sleep, whether it's
because we ourselves just arehaving a hard time sleeping,
maybe menopause, maybe healthissues, maybe we're sick, or
maybe we have some littlevisitors in the night that are
crying out for us or coming andvisiting us, or like my little
one who always seems to find hisway into my bed and I have him
(03:43):
right up next to me all nightlong, and so that just makes it
a harder for me to sleep.
Those bad nights are going tohappen, but when they do happen,
research shows that your skinis paler, you have more dark
circles and you have more droopyeyes.
Now there are fabulous productsout there that, if these things
bother you, you can dosomething to fix it and you can
(04:03):
do something to cover thosethings up and to make you feel
better.
If you're having a lot of thesewow you look tired moments from
people, then maybe there's somethings that you can do to try
and improve your sleep the bestthat you can, and I'm going to
get to those a little bit laterin the episode.
And number four breakouts,redness and skin freakouts.
Your skin might freak out ifyou are not getting enough sleep
(04:25):
.
Sleep is when your skin repairsitself.
I mean our whole body repairsitself while we sleep, which is
why sleep is so important.
So our skin is no exception.
Your skin repairs itself whilewe're sleeping, and if we're not
clocking enough hours in thenight, it increases our cortisol
, which is our stress hormone,which is going to trigger
breakouts, irritation and evenworsen conditions.
(04:46):
So not only do you feelexhausted, but your skin is
going to be full on blowing upbecause it is in protest.
It needs sleep.
Your skin needs sleep, yourbody needs sleep.
It needs to repair itself, itneeds to restore itself at night
.
So those are four ways thatlack of sleep can have a big
(05:07):
impact on your skin.
So how do we fix this?
Here are eight game changersleep hacks for glowing skin.
Number one is set a sleepschedule and stick to it.
Your body craves routine.
So if you can try and go tosleep around the same time every
night and hard time getting upat the regular time on Sundays,
(05:35):
I'm just so tired from the weekand so I just find myself
wanting to just relax and not domuch.
If I get up with the kids andget them breakfast and then find
myself kind of drifting backoff to sleep on the couch or
back in my room wherever thekids are playing, then I always
have so much more of a groggyday and it kind of throws off
the rest of my day.
But if I can just get up withthem, get them breakfast and
(05:58):
actually stay up and not loungearound and rest too much, then I
actually feel a lot betterbecause I think when your bodies
crave that routine and theylike to do the same thing every
day, like then, we feel so muchbetter.
So, and I think I also sleepbetter at night.
When I haven't had a morningwhere I've kind of been like in
(06:20):
and out of sleep nappingthroughout the morning, then I
definitely fall asleep easierthat night and I can stay asleep
better in the nighttime.
Number two is to create apre-bedtime ritual.
So wind down with like a bathor a book or a nice skincare
routine.
Your brain needs like some sortof signal that it's bedtime.
(06:41):
I have actually been listeningto a lot of stuff about
transitions and like how you canuse transitions in different
parts of your life to help withdifferent areas.
Help with different areas, andI think like a pre-bedtime
ritual can be a really goodtransition for you to signal to
your brain like, hey, it's timeto wind down, it's time to relax
and it's time to go to bed.
That was actually mentioned inthe previous episode that I had
(07:04):
One of the moms that was sharingher pre-bedtime rituals.
She is in that perimenopausestage and she talks about how,
having her long, she has like aone hour pre bedtime ritual and
that can really improve herability to fall asleep and to
stay asleep.
Number three upgrade your sleepenvironment.
So make your bedroom cool, darkand cozy.
Invest in some good pillows.
(07:25):
I need a good pillow.
My pillow is not good right nowand so I am on the hunt for a
good pillow.
So if you have a good pillow, Iwould love all the
recommendations, because I amdefinitely looking for one and
blackout curtains.
I do this with my kids.
I find for myself that I sleepso much better.
My husband's always laughing atme because we have in our
(07:46):
blinds.
Sometimes the bottom blind willlike pop open and the house
across the street their lightsjust shine all the way in and
every night I have to get up andflip that blind so that it's
closed all the way.
And he's just always laughingat me because he says that I'm
just so sensitive.
But I'm like, no, I can't havelike the random lights and like
they've just drive me crazy.
Investing in like some goodblackout curtains or some
(08:08):
heavier duty blinds that cankeep out that light can really
be beneficial for you.
Studies show that coolertemperatures help you to fall
asleep faster.
So sleep with a ceiling fan,sleep with your thermostat down
a little bit lower than normal,and you should hopefully be able
to sleep a little bit better atnight.
Number four ditch the screensbefore bed.
(08:28):
So blue light from your phonedisrupts your melatonin, which
is your sleep hormone.
Try to limit your screens atleast an hour before bed.
If you are going to use screens, you can try the blue light
glasses.
I find that they kind of helpedme a little bit, but it
definitely is the best thing forme to just reduce screens
completely at least an hourbefore bed, not only with the
(08:48):
blue light, but I think alsowith, like the doom scrolling or
you know, all of the thingsthat, like social media itself
can, can catch us into doing.
That can keep our brainsanxious and awake and you know,
going, going, going and that candefinitely have a big impact on
our sleep.
So that and the blue light,ditching the screens before bed,
(09:09):
can be a huge benefit.
All right.
Number five watch what you eatand drink.
So try and avoid caffeine.
I try, I try I say try, I tryand not have any caffeine after
4 pm.
The research that I was showingsaid 2 pm is like the best time
to cut off your caffeine intake, but definitely, like I try
(09:30):
really hard to be done with anycaffeine that I'm going to be
having by 4 pm, because Idefinitely have a harder time
falling asleep and I find that Iwake up at 2 am.
So much more often if I amhaving caffeine later in the day
than I find myself waking up atlike 2, 3 am and just laying
there and not being able to fallback asleep.
Another thing is to avoid heavymeals right before bed.
(09:54):
I know there are a lot ofstudies that saying that you
shouldn't eat two hours beforebedtime.
If you are going to eat, makesure it's something light so
that you can.
You don't have to be likedigesting that all night long,
because that's going to have ahuge impact on your sleep.
Drink your water, because yourskin needs it and this will also
help your sleep.
Just be mindful of when you'redrinking it.
(10:14):
You probably don't want todrink a gallon right before you
go to bed, unless you like tofrequent the bathroom in the
middle of the night.
Number six try natural sleepboosters.
Magnesium is a really greatnatural sleep booster.
You know a lot of people reallylike magnesium baths.
I love a magnesium lotion thatI will link in the show notes
below.
I just get it on Amazon and Ifind that that helps my body to
(10:37):
just relax a little bit.
Number seven is to manage yourstress.
Your skin can tell when you arestressed, so practice things
like meditating, journaling,deep breathing, whatever that
calms you right before bed.
I find when I take five minutesand just read for five minutes,
that can help to relax my bodyand relax my mind and can help
(10:58):
manage my stress.
To do something that is kind ofbrainless.
I really enjoy reading likesomething that's like fiction,
nothing that's like self-helprelated or anything like that,
but something that I can justget lost in the story and not
have to think about the stressesof life.
That can help me to manage mystress before bed Because, let's
be honest, late nightoverthinking is not a good
(11:19):
skincare treatment.
So we want to manage our stress.
And number eight is to move yourbody, but try not to do it
right before bed unless you'regoing to be doing something
that's calming, like stretchingor yoga.
So exercise helps with yoursleep.
Doing it too late can hype youup, so I prefer to do my
exercises in the morning orthroughout the day.
(11:40):
I love to go walking.
I think walking is such a goodform of exercise, and the one
form of exercise that I love todo before bed is yoga.
I try and go to a yoga classevery Monday evening and I love
my Monday nights because of theyoga, and I need to just be
better about bringing it home,too and turning on Apple Fitness
.
Or because of the yoga, and Ineed to just be better about
bringing home to and turning onApple fitness or some sort of
(12:01):
yoga.
Even like a 10 minute yoga canhave such a big impact on how
quickly I can fall asleep.
And a bonus with your exerciseand moving your body is it's not
going to help you with yoursleep, but it also helps your
skin just anyways, because itimproves your circulation and
that will make your skin lookand feel a lot better.
So my final thoughts are yourskin is literally repairing
(12:23):
itself while you sleep.
I think that's the biggestthing.
So don't skimp on rest If youwant that natural glow.
Not only are you going to havethat natural glow, but you're
also going to feel so muchbetter and you're going to bring
that confidence into so manyother areas of your life.
So just try one of these tips.
I gave eight tips.
That's a lot of things that wecan doing, but just try one
thing.
Whether it's ditching thescreens before bed, setting a
(12:43):
bedtime routine, finally gettingthose blackout curtains, your
skin will love you for it.
So just pick one and try it.
And if you've loved thisepisode, share it with your
sleep deprived bestie, becausewe all deserve a little more
beauty sleep.
And listen to my previousepisode, episode 63, and you can
hear about how three moms takecare of themselves.
A lot of these tips that wetalked about today are things
(13:06):
that they shared in theirroutines their health and
wellness routines and you canhopefully take some of their
stories and learn how you canimplement something into your
life to find what exactly worksfor you to help improve your
sleep and your confidence in allthe areas of your life.
I hope you found this episodehelpful and I will talk to you
next week.
Hi, my beautiful listeners, Iam looking to mentor.
(13:29):
If you have been interested inowning your own beauty business,
please reach out to me, send mea DM.
I'm looking to mentor people inowning a business, whether
that's just focusing on skincare, focusing on makeup.
Maybe you're interested instarting your own podcast or
some sort of platform to promoteself-love and beauty and
confidence.
Please reach out to me.
(13:49):
I want to mentor some people,so send me a message at
confidently beautiful podcast oninstagram, or you can send me
an email atconfidentlybeautifulwithciera@
gmail.
com.
Thanks for listening.
Connect with me on Instagram atconfidentlybeautifulpodcast,
and share this episode withsomeone in your life who could
use a little reminder of justhow amazing they already are.
(14:10):
Stay confidently beautiful.
you're listening to confidently beautiful with Ciera
a podcast to help you stayconfidently beautiful, because
we all have confidence inside us.
We just need to bring it outand I'm here to show you how
body image, dreams, parenting,style, personality and more here
we cover it all.
Get ready to stay confidentlybeautiful.
We've all heard the phrasebeauty sleep, but let's be real
(00:28):
does sleep actually make youprettier?
Does it really make you morebeautiful, or is it just a fancy
excuse for hitting snooze 10times?
Well, guess what Science says?
It's 100% legit.
Your skin is out there beggingfor you to get better sleep, and
today I'm going to prove why.
In this episode, we're breakingdown exactly how sleep affects
your skin, what studies revealabout its impact and, most
(00:50):
importantly, how we can fix it.
Now, this is a guilt-freeepisode.
We can all be better atdifferent areas in our lives, so
if sleep is an area in yourlife that you are just not doing
a great job at, or maybe youhave things that are making it
really hard to actually get somesleep like hello newborn, hello
toddler you know all of thosethings that can make sleep so
(01:13):
hard as a mom this is aguilt-free episode.
We don't want you to be feelingguilty about anything, and this
is just a way that I want youto hopefully learn something and
how you can improve your skinand to feel more confident in
your life.
So just take one thing that youlisten to today.
Don't feel bad about the thingsthat maybe you aren't doing,
(01:34):
that you could be doing better,and let's just try and learn a
little bit about sleep and howwe can improve that area in our
life to improve our skin.
There are four ways that lack ofsleep wrecks your skin.
Number one is your skin agesfaster and heals slower.
The heal slower, I thought wasso interesting.
So a university hospital casemedical center found that poor
(01:56):
sleepers had more wrinkles,slower healing from sun damage
and weaker skin barriers.
So basically, that means thattheir skin was more dull, tired
and it didn't bounce back asquickly as those who had good
sleep habits.
Bad sleep equals looking likeyou've been through a time
machine, and it's not the funkind of time machine, it's not
(02:18):
the youthful kind.
It is the one that's going tomake you look a lot older and
it's going to make it so thatyour skin does not bounce back
the way that we want it to whenwe are out in the sun and we get
a sunburn, it's not going toheal itself as quickly and when
it does heal itself, it's notgoing to look as healthy as it
would have before.
Number two your skin loseshydration and elasticity.
(02:39):
The Journal of InvestigativeDermatology found that sleep
deprivation messes with yourskin moisture levels, making it
drier, rougher and less plump.
We all want hydrated skinbecause not only does I think it
looks better if your skin ishydrated, but it also is going
to feel so much better.
Your skin is going to feel somuch better if it is hydrated
(03:00):
and has all the moisture that itneeds.
So the less sleep you get, theless moisture your skin is going
to hold and the rougher yourskin is going to feel.
Number three you literally lookmore tired because you actually
are more tired, right?
So the Sleep Foundation says,even one bad night can leave you
with pale skin, dark circlesand droopy eyes.
(03:21):
Now, I know we all have had badnights of sleep, whether it's
because we ourselves just arehaving a hard time sleeping,
maybe menopause, maybe healthissues, maybe we're sick, or
maybe we have some littlevisitors in the night that are
crying out for us or coming andvisiting us, or like my little
one who always seems to find hisway into my bed and I have him
(03:43):
right up next to me all nightlong, and so that just makes it
a harder for me to sleep.
Those bad nights are going tohappen, but when they do happen,
research shows that your skinis paler, you have more dark
circles and you have more droopyeyes.
Now there are fabulous productsout there that, if these things
bother you, you can dosomething to fix it and you can
(04:03):
do something to cover thosethings up and to make you feel
better.
If you're having a lot of thesewow you look tired moments from
people, then maybe there's somethings that you can do to try
and improve your sleep the bestthat you can, and I'm going to
get to those a little bit laterin the episode.
And number four breakouts,redness and skin freakouts.
Your skin might freak out ifyou are not getting enough sleep
(04:25):
.
Sleep is when your skin repairsitself.
I mean our whole body repairsitself while we sleep, which is
why sleep is so important.
So our skin is no exception.
Your skin repairs itself whilewe're sleeping, and if we're not
clocking enough hours in thenight, it increases our cortisol
, which is our stress hormone,which is going to trigger
breakouts, irritation and evenworsen conditions.
(04:46):
So not only do you feelexhausted, but your skin is
going to be full on blowing upbecause it is in protest.
It needs sleep.
Your skin needs sleep, yourbody needs sleep.
It needs to repair itself, itneeds to restore itself at night
.
So those are four ways thatlack of sleep can have a big
(05:07):
impact on your skin.
So how do we fix this?
Here are eight game changersleep hacks for glowing skin.
Number one is set a sleepschedule and stick to it.
Your body craves routine.
So if you can try and go tosleep around the same time every
night and hard time getting upat the regular time on Sundays,
(05:35):
I'm just so tired from the weekand so I just find myself
wanting to just relax and not domuch.
If I get up with the kids andget them breakfast and then find
myself kind of drifting backoff to sleep on the couch or
back in my room wherever thekids are playing, then I always
have so much more of a groggyday and it kind of throws off
the rest of my day.
But if I can just get up withthem, get them breakfast and
(05:58):
actually stay up and not loungearound and rest too much, then I
actually feel a lot betterbecause I think when your bodies
crave that routine and theylike to do the same thing every
day, like then, we feel so muchbetter.
So, and I think I also sleepbetter at night.
When I haven't had a morningwhere I've kind of been like in
(06:20):
and out of sleep nappingthroughout the morning, then I
definitely fall asleep easierthat night and I can stay asleep
better in the nighttime.
Number two is to create apre-bedtime ritual.
So wind down with like a bathor a book or a nice skincare
routine.
Your brain needs like some sortof signal that it's bedtime.
(06:41):
I have actually been listeningto a lot of stuff about
transitions and like how you canuse transitions in different
parts of your life to help withdifferent areas.
Help with different areas, andI think like a pre-bedtime
ritual can be a really goodtransition for you to signal to
your brain like, hey, it's timeto wind down, it's time to relax
and it's time to go to bed.
That was actually mentioned inthe previous episode that I had
(07:04):
One of the moms that was sharingher pre-bedtime rituals.
She is in that perimenopausestage and she talks about how,
having her long, she has like aone hour pre bedtime ritual and
that can really improve herability to fall asleep and to
stay asleep.
Number three upgrade your sleepenvironment.
So make your bedroom cool, darkand cozy.
Invest in some good pillows.
(07:25):
I need a good pillow.
My pillow is not good right nowand so I am on the hunt for a
good pillow.
So if you have a good pillow, Iwould love all the
recommendations, because I amdefinitely looking for one and
blackout curtains.
I do this with my kids.
I find for myself that I sleepso much better.
My husband's always laughing atme because we have in our
(07:46):
blinds.
Sometimes the bottom blind willlike pop open and the house
across the street their lightsjust shine all the way in and
every night I have to get up andflip that blind so that it's
closed all the way.
And he's just always laughingat me because he says that I'm
just so sensitive.
But I'm like, no, I can't havelike the random lights and like
they've just drive me crazy.
Investing in like some goodblackout curtains or some
(08:08):
heavier duty blinds that cankeep out that light can really
be beneficial for you.
Studies show that coolertemperatures help you to fall
asleep faster.
So sleep with a ceiling fan,sleep with your thermostat down
a little bit lower than normal,and you should hopefully be able
to sleep a little bit better atnight.
Number four ditch the screensbefore bed.
(08:28):
So blue light from your phonedisrupts your melatonin, which
is your sleep hormone.
Try to limit your screens atleast an hour before bed.
If you are going to use screens, you can try the blue light
glasses.
I find that they kind of helpedme a little bit, but it
definitely is the best thing forme to just reduce screens
completely at least an hourbefore bed, not only with the
(08:48):
blue light, but I think alsowith, like the doom scrolling or
you know, all of the thingsthat, like social media itself
can, can catch us into doing.
That can keep our brainsanxious and awake and you know,
going, going, going and that candefinitely have a big impact on
our sleep.
So that and the blue light,ditching the screens before bed,
(09:09):
can be a huge benefit.
All right.
Number five watch what you eatand drink.
So try and avoid caffeine.
I try, I try I say try, I tryand not have any caffeine after
4 pm.
The research that I was showingsaid 2 pm is like the best time
to cut off your caffeine intake, but definitely, like I try
(09:30):
really hard to be done with anycaffeine that I'm going to be
having by 4 pm, because Idefinitely have a harder time
falling asleep and I find that Iwake up at 2 am.
So much more often if I amhaving caffeine later in the day
than I find myself waking up atlike 2, 3 am and just laying
there and not being able to fallback asleep.
Another thing is to avoid heavymeals right before bed.
(09:54):
I know there are a lot ofstudies that saying that you
shouldn't eat two hours beforebedtime.
If you are going to eat, makesure it's something light so
that you can.
You don't have to be likedigesting that all night long,
because that's going to have ahuge impact on your sleep.
Drink your water, because yourskin needs it and this will also
help your sleep.
Just be mindful of when you'redrinking it.
(10:14):
You probably don't want todrink a gallon right before you
go to bed, unless you like tofrequent the bathroom in the
middle of the night.
Number six try natural sleepboosters.
Magnesium is a really greatnatural sleep booster.
You know a lot of people reallylike magnesium baths.
I love a magnesium lotion thatI will link in the show notes
below.
I just get it on Amazon and Ifind that that helps my body to
(10:37):
just relax a little bit.
Number seven is to manage yourstress.
Your skin can tell when you arestressed, so practice things
like meditating, journaling,deep breathing, whatever that
calms you right before bed.
I find when I take five minutesand just read for five minutes,
that can help to relax my bodyand relax my mind and can help
(10:58):
manage my stress.
To do something that is kind ofbrainless.
I really enjoy reading likesomething that's like fiction,
nothing that's like self-helprelated or anything like that,
but something that I can justget lost in the story and not
have to think about the stressesof life.
That can help me to manage mystress before bed Because, let's
be honest, late nightoverthinking is not a good
(11:19):
skincare treatment.
So we want to manage our stress.
And number eight is to move yourbody, but try not to do it
right before bed unless you'regoing to be doing something
that's calming, like stretchingor yoga.
So exercise helps with yoursleep.
Doing it too late can hype youup, so I prefer to do my
exercises in the morning orthroughout the day.
(11:40):
I love to go walking.
I think walking is such a goodform of exercise, and the one
form of exercise that I love todo before bed is yoga.
I try and go to a yoga classevery Monday evening and I love
my Monday nights because of theyoga, and I need to just be
better about bringing it home,too and turning on Apple Fitness
.
Or because of the yoga, and Ineed to just be better about
bringing home to and turning onApple fitness or some sort of
(12:01):
yoga.
Even like a 10 minute yoga canhave such a big impact on how
quickly I can fall asleep.
And a bonus with your exerciseand moving your body is it's not
going to help you with yoursleep, but it also helps your
skin just anyways, because itimproves your circulation and
that will make your skin lookand feel a lot better.
So my final thoughts are yourskin is literally repairing
(12:23):
itself while you sleep.
I think that's the biggestthing.
So don't skimp on rest If youwant that natural glow.
Not only are you going to havethat natural glow, but you're
also going to feel so muchbetter and you're going to bring
that confidence into so manyother areas of your life.
So just try one of these tips.
I gave eight tips.
That's a lot of things that wecan doing, but just try one
thing.
Whether it's ditching thescreens before bed, setting a
(12:43):
bedtime routine, finally gettingthose blackout curtains, your
skin will love you for it.
So just pick one and try it.
And if you've loved thisepisode, share it with your
sleep deprived bestie, becausewe all deserve a little more
beauty sleep.
And listen to my previousepisode, episode 63, and you can
hear about how three moms takecare of themselves.
A lot of these tips that wetalked about today are things
(13:06):
that they shared in theirroutines their health and
wellness routines and you canhopefully take some of their
stories and learn how you canimplement something into your
life to find what exactly worksfor you to help improve your
sleep and your confidence in allthe areas of your life.
I hope you found this episodehelpful and I will talk to you
next week.
Hi, my beautiful listeners, Iam looking to mentor.
(13:29):
If you have been interested inowning your own beauty business,
please reach out to me, send mea DM.
I'm looking to mentor people inowning a business, whether
that's just focusing on skincare, focusing on makeup.
Maybe you're interested instarting your own podcast or
some sort of platform to promoteself-love and beauty and
confidence.
Please reach out to me.
(13:49):
I want to mentor some people,so send me a message at
confidently beautiful podcast oninstagram, or you can send me
an email atconfidentlybeautifulwithciera@
gmail.
com.
Thanks for listening.
Connect with me on Instagram atconfidentlybeautifulpodcast,
and share this episode withsomeone in your life who could
use a little reminder of justhow amazing they already are.
(14:10):
Stay confidently beautiful.
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