Sleep Your Way To Healthier Skin With These Helpful Tips
Most people don’t get enough sleep. That’s normal, right?
The thing is, if you’re not getting enough sleep, it’s probably taking a toll on your body and your skin will be the first exhibit of that.
Some of the well known effects of lack of sleep are premature aging, dark circles under the eyes and perpetually dehydrated skin.
This blog post discusses tips for getting the best of your night’s sleep for a healthier skin.
Up your sleep hygiene
The key to strong sleep hygiene is having a bedroom environment and daily routines that promote consistent, uninterrupted sleeping. The basic tips are to keep your bedroom relatively cool and to stop using your phone or laptop for 30 minutes before bedtime - this way the heat and the glare of the screen will not interfere.
It helps to have other regular self-care rituals like reading before bed or taking a warm bath cozying up in the tub. Habits like these can help you get into those deep relaxation stages more easily.
Take a supplement
Most people who have trouble sleeping even with a good sleep hygiene will turn to OTC supplements for help.
There are many different types of supplements on the market, but one of the most popular is melatonin. Melatonin helps regulate the body’s sleep-wake cycle. It’s available over the counter in pill form. In this case, you can also look into 5-HTP supplements which include Griffonia simplicifolia seeds. It is a precursor to serotonin, a neurotransmitter that helps regulate sleep.
If you want to keep your supplements as close to nature as possible, some herbal supplements can help you sleep better as well. The most popular ones include chamomile, lemon balm, valerian root, and passionflower. These herbs can be found in pill form or as teas.
The great thing about using supplements to foster sound sleep is that your skin also benefits. For instance, while chamomile tea can be used as a sleep aid, it also has anti-inflammatory properties. These properties can help reduce the redness and puffiness in your skin. If you are suffering from acne, eczema, or psoriasis, drinking chamomile tea can help soothe your skin. Chamomile tea bags can also be placed on the affected area for fifteen minutes to help reduce inflammation and redness.
Wash your face before bed
Most people know that they should wash their face before going to bed. This is because when you sleep, your body goes into repair mode. This means that cell regeneration and repair are more active during this time.
If you go to bed with a clean face, your skin can take advantage of this process better.
You will probably layer on your skin care products then, which is the usual routine.
But the Japanese skin care guru Chizu Saeki recommended in one of her books to go to sleep with just washed face every once in a while, without any product. She says it has good results on her and her clients and speculates that not using any active product every once in a while helps to maintain your skin’s natural regenerative capabilities.
Eat foods that promote sleep
Certain foods over time can help you sleep better.
For example, dairy products contain an amino acid called tryptophan, a serotonin precursor. As a neurotransmitter, serotonin helps regulate sleep. So, yogurt, cheese, and milk can help you sleep better at night.
Another food that promotes sleep is carbohydrates. Carbohydrates cause your body to produce insulin, which enables the production of tryptophan. Tryptophan is then converted into serotonin, which helps you sleep. So, eating complex carbohydrates like whole-grain bread, oatmeal, and quinoa can help you sleep better at night.
On the other hand, the one thing to avoid as far as food is concerned is to go to bed too full. Full, heavy stomach can disrupt your sleep. Eating a light evening meal or snack containing some carbohydrates, dairy, and protein is best.
For example, opt for a small bowl of whole-grain cereal with milk and yogurt or a PB&J sandwich on whole-wheat bread. Light evening meals or snacks are easier to digest and will not keep you up at night. If possible, also choose foods that are also beneficial to your skin, like salmon, which is high in omega-3 fatty acids.
These fatty acids are known to reduce inflammation and improve skin health, too.
Exercise for at least 30 minutes a day
Exercise can help improve the quality of your sleep. It also has many other benefits, such as improving mood, reducing stress, and boosting energy levels. However, it’s important not to exercise too close to bedtime, as this can make it harder to fall asleep. If you can, exercise in the morning or early afternoon to help you sleep better at night. This is because you will have an energy boost during the day, making it easier to wind down at night.
Exercise also helps improve circulation, giving your skin a healthy glow. Generally, people who just came from a run or had a workout in the gym have that “afterglow” look. This is because when people sweat, the pores open up and release toxins from the body. As your pores close, they also help push out dirt and oil that can clog them. Moreover, exercise helps increase the production of endorphins, which have mood-boosting properties. A good mood can also promote better skin health.
These are just some of the ways that you can get healthier skin by sleeping better. By following these tips, you will improve not only your skin health, but also your overall health. So, what are you waiting for? Start working on getting those eight hours of sleep tonight!