March 13th is World Sleep Day, a celebration of sleep and to remind us how important sleep is for our minds and body! We all need to sleep to re-energize ourselves, but it is also important to restore skin. When you skimp on sleep, it shows in your face- the skin looks more tired and lacks luster.
Why your skin needs beauty sleep? When you sleep, your body goes into repair mode. Sleep allows your skin to repair, restore and rebalance itself. Levels of adrenaline and corticosteroids drop when you sleep and the body starts to produce growth hormone. This is when the repair and growth processes kick in. Lack of sleep impairs the regenerative process and leads to a dull, dehydrated complexion. Not only is it important for your skin, but sleep is important for the rest of the body as well. Chronic sleep deprivation is linked to heart disease, depression, diabetes and high blood pressure.
How much sleep do you need? Seven to nine hours of beauty rest nightly is optimal. If you sleep more, it can actually be detrimental to your skin too by increasing cell breakdown. You can not bank sleep! Quality sleep is based on consistency. When you do not sleep enough, there are increased levels of stress hormones. Chronic sleep deprivation leads to an acceleration of ageing, leading to increased wrinkles, dehydrated skin and reduction of the skins ability to protect itself from pollutants.
According to experts, 8pm to 11pm is the time for hydration and stimulation, while 11pm to 3am is the time for nutrition and regeneration, and 3am to 5am is the time for resting.
What to do to improve your sleep?
1. Create a before-bed beauty regimen:
- Clean your face
- Apply a retinoid cream to help smooth uneven skin tone and reduce fine lines while you sleep.
- Moisturize: Cosmetologist Colette Haydon says: ‘Applying night-cream just before bed means your skin will get the most benefit when the absorption of nutrients is at its peak.
2. Create a bedtime ritual: go to bed and wake up at the same time every day. Sleep rhythm is essential for your skin.
3. Become a back sleeper. Its hard to change your sleep position, but sleeping on your tummy presses into your face creating fine lines and creases when you wake up. Sleeping face down can also constrict the blood vessels of the face and worsening the appearance of dark eye circles.
4. Use a soft pillowcase with a high thread count. White is the best as dyes can irritate sensitive skin.
5. Have a digital detox 90 minutes before sleeping
Relax and enjoy consistent good nights sleep! Sweet dreams!