People do so much to make their skin look brighter, younger, and radiant in the morning. Most invest in numerous expensive skincare products, such as special creams, serums, and essences, to achieve the face they want.
But what if the biggest trick to great skin is not by applying expensive beauty products but by laying down in bed and taking a good night’s sleep?
Sleep is one of the most significant factors to consider to have great and better-looking skin. Check yourself in the mirror when you wake up, and you can tell if you had a good or poor-quality sleep last night. You’re most likely to have a poor sleep if one of the following shows up in your face right after you wake up:
- Undereye dark circles
- Hanging eyelids
- More fine lines and wrinkles
- Droopy mouth
But don’t worry about those problems. In this article, you’ll learn the essential ways to give your skin a good beauty rest. These include taking sleep-inducing supplements as a natural sleep aid, pre-sleeping habits to develop, and more. But before these, it would be best to understand the importance of sleep and how it affects your skin.
Why Is Sleep Important For Your Skin?
When you’re sleeping, you allow your body to repair itself in different areas, such as your skin, muscles, and brain. In this phase, the blood flow of your skin increases, and your body produces collagen that repairs damage caused by prolonged UV exposure and other pollutants in the environment. Because of this, your wrinkles and other signs of aging will be reduced.
Also, think about your daily activities and the damage they can do to the appearance and health of your skin. That being said, you would really need to level up your sleep routine if you want to protect and make your skin look more radiant. So, here are some simple hacks to take your beauty sleep to the next level:
- Get Adequate Sleep
A beauty sleep will never be good if you don’t have a full night of sleep, around seven to nine hours per day. It’s one of the best ways to improve your skin and overall health. Also, you would be able to prevent the things that may result from poor sleep, such as fast-aging skin, uneven skin tone, dark undereye circles, dry skin, and more.
Without the right amount of good-quality sleep every day, you’re more likely to experience such problems. However, there are instances when you can’t sleep at all, even if you have all the time and preparation to do it. In this case, consider using natural sleep aids, such as melatonin and magnesium glycinate for sleep.
These are supplements that may help you improve the quality of your sleep, help you fall asleep faster, and calm your body and mind. Also, some of them are believed to treat symptoms of chronic and non-chronic insomnia. However, you have to be wary of their risks that may vary depending on what natural sleep aid you want to use.
Here are some supplements you might want to try and their possible side effects:
- Magnesium – may cause diarrhea, nausea, abdominal cramps, and heart conditions when taken at a higher or above maximum dosage
- Melatonin – is not safe for children and may cause allergic reactions
- Lavender – may cause constipation, headache, and increased appetite. The oil variant may also cause skin irritation and allergic reaction when applied directly to the skin
- Valerian – may cause headache, dizziness, upset stomach, and itching
- Chamomile – may cause mild nausea, dizziness, and allergic reaction, especially if you’re allergic to daisies or any flowering plant related to the daisy family
- Passionflower – may cause mild drowsiness, improper body coordination, and uterine contraction, especially in pregnant women
Most side effects are due to overdosage, so it’s important to consult your doctor first to determine the right dosage for you. Also, ask your doctor for possible interactions with other medicines that may lead to possible severe conditions.
- Wash Your Face Before Laying Down
A good beauty sleep starts with a clean and fresh-looking face. It’s important never to sleep when your face is filled with dirt and dust from the outside. This is to prevent possible irritants from sinking in and clogging your pores, which may result in greater damage overnight, such as:
- Enlarged pores
- Acne breakouts
Also, if you neglect the habit of washing your face before laying down on your bed, your skin won’t be able to repair itself properly during your sleep. As a consequence, more fine lines and wrinkles may appear together with saggy and stress-looking skin. So, it’s important to wash your face every night before going to bed.
When cleansing your face, make sure to use the gentle cleanser capable of removing all dirt and grimes and killing bacteria that may cause severe breakouts. Here are the ingredients you might need to look for a gentle but powerful cleanser:
- Salicylic acid for preventing acne
- Tea tree oil for killing bacteria and removing excess oil
- Glycolic acid for skin exfoliation
- Vitamin C for brightening your skin
- Ceramides for retaining moisture and protection from germs
- Glycerin for attracting and keeping moisture inside your skin
Also, a facial cleanser may be different for everyone. Ask your dermatologist which cleanser would be perfect for adding to your beauty sleep regime.
- Apply Moisturizer
After cleansing, you’ll feel how plump and smooth your skin is. However, your skin may change from being hydrated to dry and stress-looking overnight.
Cleansing may dry out your skin, and sleeping can dehydrate it even more, especially if you’re in a low-humidity area. So, make sure to apply a moisturizing cream before you sleep. As the name suggests, the moisturizer will keep your face from getting dry overnight.
Remember, you don’t need the most expensive one in the market, even the cheapest one will do. All you need is a thick cream that can help your skin moist and plump overnight. Also, you may use your day cream and a thin layer of petroleum jelly.
And after you apply, just tap it lightly to lock in the moisturizer that will seal your pores, preventing the moisture from coming out of your skin.
- Sleep On Your Back
Most people sleep facing their left or right sides, pressing their chest, face, stomach, and arm into their silky soft, smooth pillows and blankets. It may be the most comfortable position everyone would enjoy, but it can promote a fast-aging process or premature aging.
When you sleep on rough cotton, your skin may get irritated, pulled, and compressed for hours, resulting and creases and, of course, more wrinkles and fine lines. Though most wrinkles may result from the expressions you make every day, facial wrinkles are most likely to result from side sleeping.
That’s why it’s important to sleep on your back. However, it wouldn’t be easy for people who have a habit of sleeping on their stomachs and sides. Here are some tips that will help you correct your sleeping position:
- Go for a thin pillow or no pillow at all.
- Place a pillow under your pelvis to maintain a neutral position and remove the pressure from your back.
- Have light exercise every morning to stretch and strengthen your muscles and keep your body aligned. But make sure to have a warm-up before your routine.
If you can’t avoid sleeping on your side, use a skin-friendly pillow. A silk or satin pillow may do and prevent your skin from getting irritated and compressed. But if your primary concerns are your eye area and fine lines, you may use a copper-oxide pillowcase.
- Elevate Your Head When You Sleep
Elevating your head when you sleep lets you have a more relaxed sleeping position. It may help address issues that can interrupt and disturb your sleep, such as snoring, acid reflux, nasal drip, and other issues linked to sleep apnea, resulting in quality sleep and healthy skin.
In addition, it’s proven to reduce problems around your eyes like eye bags and dark undereye circles by increasing blood flow and preventing blood from accumulating in a specific area.
You may elevate your head by adding an extra pillow or a wedge to your mattress.
- Avoid Too Much Sun Exposure
If your bed is near your window, check the angle of the sun every morning. Does the sun shine on your face while you sleep, waking you up in the morning?
Exposing your face to the sun every morning can damage not only your skin’s appearance but also your health. The UV rays from the sun may directly attack your bare face, causing damage related to skin aging. Also, sleeping in a well-lit room may disturb your sleep cycle and rhythms.
You may adjust your bed at an angle away from direct sunlight or cover your windows with blinds or blackout curtains to prevent the light from coming in.
- Use Aromatherapy For An Energized Morning
Aromatherapy is a great way to relax, calm, and soothe your mind and body before you sleep. When it comes to aromatherapy, lavender oil stands out among others. Lavender oils are one of the natural sleep aids believed to improve sleep by helping you fall asleep faster.
Moreover, aromatherapy has numerous benefits. It’s said to:
- Increases deep sleep
- Increases light sleep
- Decreases rapid eye movement during sleep
- Decreased the chances of waking up after falling asleep
Overall, most people exposed to lavender aromatherapy reported that they feel more energized in the morning than before.
However, lavender oils should not be applied to your skin to avoid irritations. Instead, take a sniff from a bottle of lavender oil before you sleep, or better yet, scent your room with lavender fragrance and breathe in the aroma.
- Invest In A Quality Mattress
Using a low-quality mattress often results in back pain. It doesn’t only disturb your sleep cycle, but it also affects the alignment of your spine. In this case, buying a new and comfortable mattress is the only solution, and when looking for a mattress, choose the one built with memory foam.
Memory foam is the new technology in mattresses and pillows. It’s a self-adjusting foam based on body movements, temperature, and posture, allowing people to have a better and painless sleep. In addition, it’s a great investment that will significantly improve not only your skin but also your entire body.
- Wear Earplugs At Night
If you can’t sleep because of cracks at night, you might want to consider using an earplug to prevent your sleep from getting disturbed at night. After all, noise is one of the common causes of interrupted sleep.
Choose an earplug that has a high noise reduction rating (NRR). It means that it can reduce noise better than those earplugs with lower NRR. Also, look for an earplug that’s comfortable and easy to use. You can purchase them at your local pharmacy. Just ask for sleep-promoting earplugs.
- Set Your Temperature On Low
When you sleep, your body temperature naturally declines. This decrease in temperature increases your metabolism and improves your blood flow. However, you might need an air conditioning unit (AC) if you live in warm and temperate areas.
An improved blood flow helps transport oxygen throughout your body, resulting in an even plump and better-toned skin. Also, maintaining a cool environment will reduce skin redness because your body rejuvenates and repairs at low temperatures.
You may set your thermostat around 60-67°F when you sleep and raise it to a more comfortable temperature during the day, around 70°F.
Taking care of your skin doesn’t require you to purchase and invest in expensive beauty products and skin clinics. Instead of using lasers or applying fancy serums and essences to your skin, why don’t you invest your time and effort in improving your sleep?
Sleep is a no-cost wonder that even skin professionals would recommend because of the things it can do to your skin. However, you need to make sure that you’re sleeping the right way. You may follow all the tips presented above as your guide.
An adequate sleep combined with proper posture and other techniques will surely make your skin look radiant and youthful. However, it’s not just about getting fairer and glowing skin. It’s also about maintaining and promoting a healthy mind and body.
Got a few wrinkles? Let them be. They’re just signs of how happy your life is and not how old you are.