Sleep is crucial not only for recharging our batteries and helping us memorize things but for a glowing look as well. This means you can improve your skin simply by sleeping right.
So, take your hands away from another cream tube and follow these four simple tips to get your skin to be soft, smooth, and healthy.
#1 Develop a Sleep Schedule
If your sleep schedule isn’t consistent, you’ll continue waking up every morning to see a dull-faced zombie with bags under eyes in the mirror.
But it isn’t the only problem.
Our body is very attached to rituals and consistency, so a lack of these can trigger a stress response in our brain and endocrine system. And when we say ‘stress’, we mean ‘cortisol boost’.
Cortisol is our body’s primary inflammatory agent, and skin is the organ that probably suffers the most from its increased concentration in blood. Cortisol is responsible for pimples, rashes, hormonal acne and a host of other skin conditions. It may even contribute to wrinkles and premature aging, as it can break down collagen fibers and decline the synthesis of new ones.
You absolutely have to create a stable schedule if you want good skin. Try to fall asleep and wake up at about the same time every day and make sure you get enough hours of sleep per night to feel refreshed. That’s basically all you need to do.
#2 Go to Bed Relaxed
Incorporating some relaxing rituals into your evening routine may also do you a huge favor. The goal of these rituals is to create positive associations with bedtime in your brain. That is, when you perform them repeatedly, your brain will know that they precede sleep, so it will start preparing to sleep much faster, and your overall sleep quality will improve.
Here are the examples of rituals you can try:
- A warm shower or bubble bath. Taking a bath or a shower will help relax the muscles after a rough day and calm your nerves, so you may fall asleep faster.
- Aromatherapy. Some essential oils, such as lavender, lemongrass, basil, or ylang-ylang have potent sleep-promoting properties and can make your sleep deeper.
- A relaxing drink. ‘Relaxing’ means that it contains no caffeine or alcohol, so it won’t mess with your sleep structure. Chamomile tea, which is rich in antioxidants, or warm milk, which has plenty of tryptophan, will work best.
You can come up with your own soothing rituals — as long as they help you wind down. Make sure that they persist in your routine on a daily basis and prepare to see wonders.
#3 Choose the Right Bed
If your bed doesn’t help you get comfortable shut-eye, your skin quality may suffer. Tossing and turning, hot sleeping, and other disrupting factors impact one of the main sleep functions — cellular repair.
Our skin repairs during the night, and a shortage of sleep doesn’t allow for regeneration processes to happen properly.
The good news is, you can solve this problem by changing your bedding items, such as pillows or sheets, or ditching your old mattress and getting a new, more suitable one.
Be sure to choose natural materials when it comes to bedding. They don’t generate static and don’t make you sweaty.
#4 Sleep Naked
Sleeping without clothes on has plenty of benefits for your whole body, including the skin. When we wear clothes, seams and tight materials can rub against the body, causing irritation and creating a great environment for different bacteria and fungus. These pathogens, in turn, contribute to inflammation flares and skin infections.
The worst thing is that even the comfiest pajamas or underwear may have the same effect, which could end up with pimples and rashes all over your body.
But if you choose to sleep naked, you’ll help the air circulate freely around your body, creating a healthy microclimate under the sheets. Also, natural bedding will absorb moisture and maintain a comfortable temperature, so your sleep will be sound and peaceful.
Be sure to replace the bedding every couple of weeks so that the dust buildup wouldn’t mess with your new sleep practice. Your skin will thank you for that.
#5 Cool Down Your Room
Deep and restorative sleep is one of the main ways to promote cellular repair and improve the quality of your skin. The best thing is, you can affect the quality of your sleep through temperature.
Scientists agree that we sleep better in a cooler environment because the drop in the temperature triggers the production of our sleep hormone melatonin. Aside from regulating our sleep-wake cycle, melatonin also has antioxidant effects, protecting our body from free radicals and thereby slowing down the process of aging.
Thus, simply adjusting your thermostat between 60 and 67F will get you to enjoy a peaceful sleep and glowing skin afterward!