GOOD SLEEP is an important ingredient for HEALTHY SKIN
How much sleep does a person need. How sleep affects the skin.
INNA CODRU , SEPTEMBER 10, 2018
Sleep is one of the most important aspects of your life that needs to be put in order to maintain the health of your body in optimal condition. Good sleep not only helps to provide energy for the whole day, but know that it can also greatly affect the condition of your skin. The result of poor sleep will be that the body will feel bad and, as a result, your appearance will be far from the best. But how exactly does sleep affect the skin? How much sleep does a person need? Read on and I'll tell you all about how sleep affects your skin, in both good and bad ways!
WHAT HAPPENS IF I SLEEP VERY LESS?
If I sleep too little or too much, what can happen to my skin? Here are the consequences:
The body does not receive the necessary nutrition
Nutrition, or rather, good nutrition of the human body depends not only on the food you eat, but also on sleep. Lack of sleep deprives the body of what it desperately needs. When you are well rested, your body will work optimally, blood and brain cells will be cleansed, making more room for new cells to be created. Without quality and complete sleep, you reduce the time it takes for your body to create new cells, which leads to poor skin condition. In addition, your brain also needs to get rid of the toxins accumulated during the day, and it does this mainly during sleep. Therefore, if you sleep less than expected, then you look less fresh and rested.
Dehydration
When the body does not get enough sleep, it affects the level of water content in the cells. Not only is there less water, your skin's pH level is dropping, which is why you may have noticed that your skin is starting to look older and not have the healthy glow it probably had a few days before. When the pH level of the skin decreases, it, in addition to losing moisture, loses elasticity. This makes the skin look dry and lifeless. Also, dehydration can cause microtrauma and reddening of the skin!
Dark circles around the eyes!
I'm sure you also noticed that when you sleep badly, puffy bags under your eyes are found in the morning. This is also due to the fact that the lack of good sleep does not give enough time and rest for the recovery of body cells. Because of this, your blood vessels will dilate and dark circles under the eyes . In addition to the fact that bags under the eyes can be caused by a lack of sleep, but the same effect can appear with excessive sleep! We'll talk about this in more detail in the next section.
No time for cell regeneration
In case you didn't already know, your body will go through four stages of sleep ( 1 ). Stages one and two are when you are between consciousness and sleep, then stages three and four will be REM or rapid eye movement. Cell regeneration occurs in the last two stages, and if you do not give the body quality sleep ( about seven to nine hours of rest ), then you will not be able to reach the REM moment and miss the opportunity to renew your body and, in particular, improve skin condition.
You look tired and stressed
When you sleep too little, you will obviously feel tired all day or most of it. And when you feel tired, you will look accordingly. Without enough sleep, your stress hormones ( 2 ) are released and this will cause you to feel extremely uncomfortable. Your eyes start to "droop", your skin sags, and if you continue to "sit" on your smartphone late at night, your eyes are exposed to a "blue" glow, this makes you wake up and deprives you of a good sleep!
The skin begins to lose elasticity
Research has shown that both lack of sleep and too much sleep affect fluctuations in your weight. Unfortunately, you also start to gain weight and because of the constant cravings to keep the body in good shape with food, and all because the body did not rest well at night! And when weight gain begins, the skin stretches. And even the best moisturizer you use won't help the saggy skin caused by weight gain and then back to normal! And another disadvantage is that weight gain certainly will not add confidence.
HOW GOOD SLEEP AFFECTS YOUR SKIN
Now that you know how poor sleep affects your skin, how can you make your skin look more beautiful with a good night's sleep? Here are a few factors to consider:
There will be fewer wrinkles
As you sleep, your skin will begin to produce collagen( 3 ) and this will prevent premature sagging. It also helps repair the skin and reduce the chances of wrinkles at an early age. Two pluses at once, thanks to proper sleep - we reduce the likelihood of sagging skin and reduce the chances of weight gain. The skin remains supple and looks great.
Studies show that five hours of sleep a night can result in twice as many visible wrinkles as sleeping for seven hours.
Radiant complexion
When your body gets enough sleep, your blood flow will improve. This results in a healthier glowing skin. If you deprive yourself of sleep, then it becomes pale due to reduced blood flow in the skin of the face. That's why that healthy glow that was when you slept well is gone! This is the reason some people look paler, they just don't get enough sleep. And if you continue to experience lack of sleep for a long time, then the skin can become so pale for a long time.
NO to puffy eyes!
As mentioned, one of the disadvantages of poor sleep is bags and dark circles around the eyes. Again, this is due to the lack of normal blood flow to the facial skin. When blood does not flow to the skin cells as well as it should, it will first of all affect your eyes and will be noticeable to others, since the skin on the face is the thinnest. While the pallor of your facial skin may be due to other things, such as genes or a lack of melanin, sleep deprivation can make it worse.
Skin care products become more effective
Since your skin is able to repair itself while you rest (that's because it's not too busy protecting itself from the sun or free radicals), blood flow improves and the products you use to maintain and improve your skin become more effective because of this. By using a good moisturizer and other skin repair products, your body retains moisture better and longer, and you're less likely to develop wrinkles or fine lines. All thanks to the combination of quality products for the skin and good sleep!
shining face
Last but not least, proper sleep will make you feel more relaxed, less stressed, with a more positive outlook on life. You will smile more and the depressed mood will bypass you, in most cases. And it's all thanks to good sleep!
In addition, people who sleep poorly or little are less healthy than those who set aside seven to nine hours of restful sleep. A small number of hours of sleep can provoke various diseases, which will affect the appearance.
HOW TO IMPROVE YOUR SLEEP
It's not just about getting seven to nine hours of sleep a day! There are some other things that will help you get beautiful skin through good sleep. Here are some tips:
Stick to the right routine
The only way that helps to maintain the best condition of the skin is quality sleep, and a sufficient amount of time. As I wrote above, this is from seven to nine hours. This is what is recommended, although it also depends on individual time cycles. It's best to go to bed early and wake up early, stick to a strict sleep schedule, and stay consistent about it. Avoid going to bed too late, try to remove bright lights and put on soothing music if necessary. If you are having trouble sleeping due to a nervous disorder or some kind of illness, it is best to see your doctor for proper treatment and guidance.
Prepare for sleep properly
I always recommend doing certain routines before going to bed to relax. It can be relaxing exercises, massage , etc. All this will help you fall asleep quickly and sleep well. And likewise, after such treatments, your skin care regime before and after sleep, for example, wash your face with a cleanser and use a good moisturizer to keep your face smooth and well hydrated. All this is the key to beautiful and healthy skin!
Eat right
Of course, for good skin, you must not only sleep properly. You need to combine proper sleep with proper diet and exercise. Eat nutritious and nutrient-rich foods that will help keep your skin healthy . Pay more attention to colored vegetables and natural protein foods. Also, pair a good diet with exercise to help keep your complexion glowing. These two will also be great helpers to achieve quality sleep!
Buy good linens
If you feel that your sheets or pillowcase are too hard or rough to the touch, then know that this can affect your skin and may cause early wrinkles! And even cause microtrauma of the skin. Therefore, it is best to invest in high-quality bedding made from more delicate fabrics.
Try changing the position you sleep in!
Yes, your sleeping position can really affect your skin, namely your eyes! Stomach sleepers suffer from puffy eyes much more often than back sleepers. Also, sleeping on your stomach is generally not recommended because it also interferes with your breathing. So it is better to sleep on your side or on your back, with an orthopedic pillow and an orthopedic mattress, to reduce back and chest pain in the future. And if you can’t change your position yet and you wake up with puffy eyes every morning, then you can fix it by putting two used tea bags on your eyes for about 5 minutes.
IN CUSTODY
And here it is! Sleep is not only what helps your brain to relax, but also helps your beauty to gain strength. And thanks to daily seven to nine hours of sleep, you can have beautiful skin that will continue to remain young for many years to come!
I hope this article on how good sleep affects your skin and what you can do to make your body even more beautiful helped you become more aware and encouraged you to get good sleep. So don't wait for the weather by the sea and start sleeping better today!
SOURCES and MATERIALS used in the article:
- “Stages of sleep: REM and Non-REM Sleep Cycles.” WebMD Network. January 2016
- “Stress and hormones“. Indian J Endocrinol Metab, 2011 Jan-Mar.
- Collagen is a fibrillar protein. Wikipedia. 2014 March.