Everyone knows that sleep is good for you. It’s restorative powers give you more energy, better digestion, and improved skin. However, to really boost your skin game, there are several ways you can enhance your sleep to maximize those benefits. Here are a few recommendations.
1. Use a silk or satin pillowcase
Cotton pillowcases often produce friction on your skin, which can open it up to bacteria. It can also cause sleep lines and wrinkles. Using a satin or silk pillowcase can help prevent sleep lines on your face. It’s also a great hack for hair health. If you’re not a fan of the slippery surface, there are satin or silk blends that still give you the benefits you need.
2. Sleep on your back to prevent wrinkles
While sleeping on your side or stomach might be more comfortable, it can negatively affect your skin’s health. Sleeping on your stomach can result in friction between your skin and the pillow or blanket you sleep on, plus the additional pressure can result in more wrinkles or even breakouts. It’s the same if you sleep on your side. Practice sleeping on your back to get better at the habit. Place a pillow beneath your knees to reduce the strain on your spine.
3. Wash your face at night
At the end of the day, washing your face is a great way to establish a nightly routine that can help you wind down. Washing your face at night can be beneficial, but it’s important to use a product that will promote a healthy skin microbiome by cleaning gently. Don’t scrub your skin — just use gentle, circular motions. When you remove makeup, use the same gentle patterns that removes makeup but without irritating the skin. After washing, be sure to incorporate a moisturizer or serum to give your skin an extra boost while you’re asleep.
4. Use sleep-enhancing apps
Many sleep experts will tell you to keep tech out of the bedroom if you want a good night’s sleep. However, you can actually use technology to your advantage. Did you know that there are many apps available that can improve your sleep? Apps such as Relax Melodies can play relaxing sounds and even guided meditations. Before you start running these apps, make sure your smartphone is up for the job. If you have an older model, you may need to purchase a new phone. Newer phones can be pricey, but some service providers offer sign-up deals where you can trade in your older phone and buy a new phone at a reduced price.
5. Average 7 to 9 hours of sleep
Just a few nights of inadequate sleep can increase wrinkles, brown spots, and other signs of aging. Sometimes it’s hard to control how well you’ll sleep, but unless you work a night shift, you have more flexibility over your bedtime. The trick is to incorporate good a proper routine and go to bed earlier than you usually do. This allows you to wind down and fall asleep at a more ideal time. Try to get at least seven hours of sleep.
6. Limit alcohol consumption
While we’re all aware of the drowsy effects of alcohol, it can actually make it a lot harder for you to get a good night’s sleep. While it initially will calm you down and help you wind down for bed, it can disrupt your sleep cycles and can throw you off as your body metabolizes the alcohol. According to Science Daily, studies have linked alcohol consumption to a number of adverse skin conditions, including rosacea. Rosacea can increase redness and bumps on the skin. You don’t have to give up alcohol, but do try to limit your intake close to bedtime.
7. Reduce stress for better sleep
Major research has shown a connection between mental health and skin health. Your skin responds to stress, and as a result, it’s best to find ways to reduce stress in your overall life. Sometimes this involves reducing your workload by outsourcing some of your other responsibilities. If you can’t shake off certain tasks, try meditating or winding down with calming activities in the hour before bed. Whatever it is, engage in activities that will help you be more at peace.
8. Use blackout curtains to avoid the sun
We all know that too much sunlight can be bad for your skin. This also goes for sleeping by windows that receive direct sunlight. Blackout curtains can help you avoid harmful UV rays. Plus, they’re also a great method for helping you sleep better, as a completely dark room will signal to your body that it’s time to sleep.
According to Chemistry World, wrinkles are caused by a loss of what is called the “extracellular matrix.” While that may sound like a science fiction movie, a lot of environmental factors can contribute to that particular loss. You can prevent the appearance of aging by preserving skin elasticity and the extracellular matrix. One way to do it is by sleeping in a more effective way. Your skin will be grateful and you’ll be able to hold off signs of aging a little bit longer.