Here's everything you need to know about healthy sleep and great skin. We do so much to keep our skin looking great in the morning. Our bathroom counters are cluttered with everything from 10-step skincare to Fenty's foundation to Amazon's latest extract from clean beauty brands. But what if one of the biggest secrets to better skin was as simple as laying down and taking a nap? After all, our bodies never stop working - especially while we sleep. Turns out, there's a lot of research and science behind the concept of beauty rest. Sleep is when the most important internal - and epidermal - regeneration takes place! While you shouldn't completely abandon your daily skincare routine in favor of getting more Zzz's, there are a few easy ways to boost your skin-sleep relationship for morning results.
Almost immediately, it's safe to say that a bad night of sleep doesn't make a wake-up call - just like it does for your face. Studies even say that one night of poor sleep can cause:
A 2017 study found that two days of sleep restriction had a negative impact on the participant's perceptions of attractiveness, health, sleepiness and trustworthiness. So what seems like an overnight issue can turn into something more permanent. First of all, you should understand that sleep is a time when your body repairs itself. This applies to your epidermis as well as your brain and muscles. When you sleep, blood flow through the skin increases and the body rebuilds its collagen and repairs damage caused by UV exposure, reducing wrinkles and age spots. Second, sleep is the time when your face inevitably comes into contact with the elements around it for long periods of time, especially if you get the recommended seven to nine hours each night.
Think about it: Your face in front of rough, dried-out cotton for a third of its existence and exposed to the sun for two unprotected hours can do a number on the appearance and health of your skin. Here's what you can do to help your skin rest.
1. get a full night's sleep
The best place to start for your skin - and for your overall health - is to get the recommended amount of rest each night.
Sometimes you may have an off day, but you should be getting an average of seven to nine hours of sleep. If you're wondering how to reset your internal clock and catch up, try getting enough sleep on the weekends by following our three-day guide.
2. wash your face before turningin
We've established that sleeping is a surefire way to repair your skin itself: blood flow increases, collagen is rebuilt, and facial muscles relax after a long day. But sleeping with a dirty face can also hurt the appearance of your skin. Cleansing your face every night is probably more important than in the morning - you don't need to use fancy products or scrub too hard. A gentle cleanser to remove dirt, makeup and extra oil will do the trick. You don't want to give the day's irritant clogging your pores a chance to sink in and do damage overnight.
This can result in:
3. use a humidifier at night and put a glass of water on your bedside table.
Washing your face can dry it out, and sleeping can also dehydrate your skin, especially if you snooze in a low-humidity environment. While hydrating by drinking water can help to some extent, Trusted Source what your skin really needs at night is a topical moisturizer. Again, you don't need the coolest product on the market. You just need a thicker cream or oil that can help your skin while you sleep. Another option is to use a daytime moisturizer and apply petroleum jelly - using clean hands - on top to lock in the moisture. For a more supercharged product, try a sleep mask at night.
4. sleep on your back or use a special pillowcase
It makes sense that the position your face is in while you sleep (for a third of the day!) matters for your skin.
Sleeping on a rough cotton surface can irritate your skin and put pressure on your face for hours, causing wrinkles. While most wrinkles are caused by the expressions we make while sleeping, wrinkles on your face and chest can be the result of sleeping on your stomach or sides.
The simple solution is to sleep on your back - which has several other benefits as well - even if you have to train yourself over time.
If you prefer to sleep on your side, get a skin-friendly pillow. A satin or silk pillow minimizes skin irritation and pressure, while copper oxide pillowcases can reduce crow's feet and other fine lines.
5.lift your head
Elevating your head has been proven to help with snoring, acid reflux and post nasal drip - all of which can interfere with the quality of your sleep and therefore your skin. Plus, it can help reduce bags and circles under your eyes by improving blood flow and preventing blood pooling. Elevating your head while you sleep can be as simple as adding an extra pillow, adding a wedge to your mattress, or even propping up the head of your bed by a few inches.
6 - Stay out of the sun while napping.
While we do most of our sleeping in the dark, sleeping with your skin directly exposed to the sun in the morning or during nap time can be detrimental to your skin's health and appearance - not to mention that sleeping in a lighted room can disrupt your sleep and sleep rhythm. Blackout curtains or making sure your bed is out of the direct line of the sun can help.
Embracehealthy sleep as a path to healthy skin
Global sales of skincare products in the form of lotions, fillers, serums and scrubs are estimated to reach $130 billion in 2019. But while we often spend a lot of time styling and lasering our skin, it's important not to forget how we treat our skin at bedtime.
It's not just about glow and youthful appearance, it's about keeping your body, mind and skin healthy for years to come. A few wrinkles never hurt anyone - in fact, they are usually a sign of happy years of life.