It’s called ‘beauty sleep’ for a reason! Science proves that sleep can impact the health of your skin in many ways. Sleep is when the facial muscles relax and the tissues repair and rejuvenate.
Since there is no dynamic movement of the muscles and the skin is protected from UV exposure, sleep is the best time for your skin!
Following are some tips that will not only help improve the quality of your sleep but will also get your skin ready to take the most from your night’s rest. Wake up to look fresher, healthier, younger and more radiant.
- 1 Follow a regular sleep schedule
- 2 Get some me-time before sleeping to relax your mind
- 3 Sleep on your back instead of your side or stomach. Keep your hair tied
- 4 Maintain a clean, cozy and comfortable sleep environment
- 5 Cleanse and tone your face before going to bed
- 6 Moisturize your skin
- 7 Don’t allow screens in your bed
- 8 Watch what you eat before bed and when you eat
- 9 Hydrate yourself before going to bed
Follow a regular sleep schedule
The human body has an internal clock that it adjusts over time to be its most efficient. This is why a regular schedule is absolutely essential for a good night’s rest. Try to sleep and wake up at the same time every day or at least most days.
Your body needs a minimum of 6-8 hours of sleep every day to function optimally. This is the time it requires for the various organs, blood vessels and muscles to relax and repair.
Your skin is deeply connected with the other parts of the body so lack of sleep is bound to bring evidence of its ill-effects on your skin!
Get some me-time before sleeping to relax your mind
We live in a busy world where we’re constantly stressing, planning and optimizing. Try to clear your head off of all your pending tasks, anxieties and troubles of the day. Wild thoughts and a busy mind don’t allow for a restful night.
Spend some time relaxing in bed with a book or meditate to calm your mind. Doing some stretches or being intimate with your partner are also great ways to de-stress before getting into bed.
Sleep on your back instead of your side or stomach. Keep your hair tied
You may not realize it but we move quite a bit in our sleep. Sleeping on the stomach means there’s always friction between your face and the pillow and sheets. This can irritate the skin and result in acne.
Also, sleeping on your face for long periods compresses the skin and this can cause wrinkles to develop faster than they should!
Keep your face free from your sheets, pillows and hair. Let the skin cells relax and breathe without any unnecessary weight or friction. Besides, sleeping on your back also allows for better breathing in general and is good for the spine.
Maintain a clean, cozy and comfortable sleep environment
Even if you’re one of those lucky people who can sleep anywhere, your sleep environment plays a big role in the quality of your sleep.
Make it a habit to change your sheets, especially pillow cases once a week. Over time, they get covered with dead skin cells, sweat, dust and excess oils from the skin. Since the skin is in constant contact with them over long periods, these impurities could contribute to acne.
Use sheets with a high thread count so they are soft against the skin and cause minimum friction. Ensure your bedroom is dark, cool and clutter-free to make a comfortable sleeping environment.
Cleanse and tone your face before going to bed
This is an absolute must to get rid of dirt, dead skin cells, excess oil and makeup – especially makeup. These impurities clog the pores and become festering grounds for harmful acne-causing bacteria to invade. The result? Inflammation and breakout!
Use a mild cleansing lotion or soap to thoroughly cleanse the face and neck to keep pores clean. Avoid harsh soap bars or products that contain alcohol as they dry out the skin. If you have oily skin, a charcoal soap could be a great option to effectively deep-cleanse your skin.
Follow cleansing with toning to balance the skin’s pH level and regulate the natural oil production in the skin cells. Toners usually come with antimicrobial and anti-inflammatory properties to prevent skin infection and calm the skin. Toning will give your skin a smooth, even texture and improve your skin tone.
Cleansing and toning are essential to make sure your skin is renewing itself when you’re asleep instead of going into hyper-drive fighting invasion and inflammation.
Moisturize your skin
Your skin has a natural moisture barrier that is responsible for its strength and immunity. It also keeps the skin supple to promote the proper functioning of skin cells. Maintaining skin moisture is especially important at night to enhance the repair and renewal process.
Moisturizing your skin before bed means sealing in the moisture and repairing the natural barrier. Make it a habit to moisturize not just your face and neck but also your hands, legs and feet. Think about those cracked ankles and elbows – they need the hydration too!
Don’t allow screens in your bed
Screens, especially cell phone screens emit blue light that restrains the production of the sleep hormone melatonin. This disrupts your circadian rhythm – the sleep-wake cycle of your body. So if you’re wondering why you find it hard to fall asleep, there might be a culprit to blame!
Besides, it’s harder to switch the mind off and get into sleep mode with notifications and alerts buzzing next to your ears. Make it a rule and habit to make your bed a no-screen zone so you can get a night of uninterrupted sleep and wake up with healthy skin.
Watch what you eat before bed and when you eat
If you’re in the habit of jumping into bed right after your meal, you’re making a grave mistake. A full stomach before bed causes acid reflux which doesn’t allow the body to go into rest mode. No rest mode means no benefit for the skin.
Eat at least 2 hours before your bedtime, 3-4 hours is even better. Avoid caffeine, sugar, spicy food, alcohol or junk too late in the evening.
What you eat also affects the quality of sleep you get and you know how much that matters for your skin by now!
Hydrate yourself before going to bed
Have a glass of warm water or green tea before going to bed. This will flush out the toxins from the blood – toxins that often cause skin breakouts.
It will also keep the skin cells hydrated to perform their functions optimally through the night so that you wake up with glowing, young skin.