A good night's sleep will make you feel better. If you look closely, you can see that the face is shining freshly. Restful sleep is not a myth. Your body will continue to function even if you close your eyes. You seem to be awake and refreshed while being healed and healed overnight.
In this article, we'll take a closer look at the relationship between sleep and skin and explain why restful sleep is important. Continue reading.
What is Beauty Sleep? What is the science behind it?
“Relaxing sleep means that it takes time for the skin to heal naturally from the damage that occurs during the day,” says Dr. Stacy Chimento, a board-certified dermatologist. She adds: "When the body goes into deep sleep, our muscles relax, improve blood flow, reconstruct collagen, and activate recovery mode, human growth hormone (HGH), and melatonin (night pine). These hormones make new cells that help heal our skin from inside out, even beyond the epidermis. "
Sleep affects cognitive, behavioral, and physiological functions and has a significant impact on long-term health. Studies suggest that a good night's sleep is essential to improving the face and physiological appearance. People who are not sleeping generally look tired and unhealthy due to redness, swelling of the eyes, dark circles, shiny skin, noticeable wrinkles and fine lines. There are many other ways sleep can affect our skin.
According to Dr. Erum Ilyas, a council-certified dermatologist, "sleep deprivation affects skin hydration, reducing its elasticity and potential for DNA repair mechanisms." The next section describes the effects of sleep on the skin. Examine all aspects of.
How does sleep affect the skin? Inadequate sleep can:
Affecting Skin Hydration Levels:
A study of 22 Korean women found that poor sleep quality reduced skin hydration levels and increased sebum production. Researchers have found that lack of sleep reduces glare, transparency, and elasticity.
Causes of Skin Aging:
One study found that lack of adequate sleep increased signs of aging such as fine lines, hyperpigmentation, sagging skin, and dryness. Causes exacerbations: Lack of sleep causes stress and raises cortisol levels in the body. Stress and excessive levels of cortisol stimulate the sebaceous glands, increase the overproduction of sebum and lead to the development of acne. Getting enough sleep can help prevent all these harmful effects on your skin and keep it healthy.
Some of the benefits of a good night's sleep are:
1. Less wrinkles
When you sleep, an integral part of your body's recovery process is the production of new collagen that keeps your skin tight and prevents it from sagging. Also, while you sleep, the body repairs skin barriers and all signs of environmental damage. These internal processes keep your skin young. 2. Radiation is okay
Sleep is the energy boost your body needs every day. Adequate sleep prevents transepidermal hydration, maintains skin hydration levels, and keeps the skin smooth, healthy and radiant. 3. Less swelling of the eyes
Inadequate sleep or chronic sleep deprivation can lead to bears and bears. According to Dr. Stacy Chimento, "A good night's sleep increases your chances of waking up with bright eyes and puffy skin." 4. Improvement of blood flow
Council certified dermatologist. Erum Ilyas explains: "Blood flow to the skin increases at the end of the day and night, and healthy skin cells are capable of recovering and proliferating with maximum activity. At night."
Restful sleep has many benefits, but you need to make sure you sleep for at least a few hours before you can enjoy the greatest benefits and reach that number.
How many hours do you need to sleep?
Dr. Chimento recommends that "7-9 hours of sleep provides adequate rest and rejuvenation for the skin and body."
You need to get ready to rest at night. Helps you sleep for 7-9 hours without interruption. Here are some tips to follow. How to rest your beauty: Tips to follow before going to bed
1. Create a relaxing environment
Before you relax and go to bed every night, it's important to create a bedtime routine that will help you relax and finally fall asleep. Keep all appliances away and make your bedroom a device-free zone. Relax with edible blinds, soothing lights and aromatherapy candles. You can also enjoy relaxing activities such as reading a book or writing a diary.
2. Avoid stimulants before bedtime
Avoid coffee, nicotine, and alcohol for at least 3-4 hours before bed to help you get a good night's sleep. They have a stimulating effect that can take hours to wear out.
3. Look at what you eat
Never sleep as you may be hungry or full. Eating nothing or eating too much before bed can cause discomfort and interfere with sleep. Also, avoid spicy and acidic foods as they can cause stomach problems and heartburn.
4. Reduce exposure to light
When it's dark, your brain secretes melatonin, a hormone that helps you sleep. Exposure to light before bedtime can affect melatonin production. Avoid bright screens (cell phones, laptops, TVs, etc.) for at least 1-2 hours before bedtime. Avoid reading on a lighted device such as a tablet and make sure the room is dark.
5. Clean the sheets and pillowcases regularly
While you sleep, your pillowcase is closest to the skin on your face. Therefore, it is essential to wash the pillowcase regularly to remove oils, stains and bacteria that can accumulate on the pillowcase and cause skin infections such as acne. A proper night skin care routine is important to improve the healing process of your skin, as your skin heals at night. Dr. Chimento said: “At night, your skin becomes more permeable and receptive to the products you use before bedtime.” Here are some tips to help you get a good night's sleep.
How to prepare your skin for a good night's sleep.
Wash your face thoroughly to remove dirt and dirt. According to the doctor. Chimento, "To get rid of all the dirt and traces of the day, you need to focus on detoxifying and cleansing the skin. Use an exfoliating agent that cleanses without irritating the skin."
Once your face is clean, you can apply protective and healing ingredients to help your skin heal. "Skin care matches the circadian rhythm (sleep / wake cycle) and requires protective ingredients to be applied in the morning. Ingredients at night," said Katie Nobsinger, a Michigan-based beauty and herbal license. There are two rules for applying healing .. "
To repair the skin at night, he proposes to use the following ingredients:
Retinol: Increases the formation of collagen and elastin, stimulates blood vessels and helps remove dead skin cells. Amino Acids and Peptides: These ingredients help the body repair and reconstruct the skin. Tyrosinase Inhibitors: These ingredients (such as arbutin and kojic acid) target overactive melanocytes (cells that produce melanin) and lighten the skin. Alpha hydroxy Acids: Exfoliates the skin and creates a pathway for the skin to better absorb the product. Salicylic Acid-This beta hydroxy acid accelerates the skin's natural exfoliating process, cleans pores and prevents breakouts. Benzoyl Peroxide-Helps kill acne-causing bacteria and heal scars.
For PM skin care routines, follow these steps:
Wash your face thoroughly with a mild cleanser. For oily or acne-prone skin, use a cleanser containing salicylic acid or benzoyl peroxide.
Chemical scrubs containing AHA are used to exfoliate dead skin cells. However, remove it only once a week and avoid using AHA and BHA and retinol.
Apply toner containing ceramides, peptides, amino acids, and other moisturizing and soothing ingredients. Use treatments or serum containing retinol or tyrosinase inhibitors. to sum up
A good night's sleep gives your body and skin time to heal and heal. No matter how busy your schedule or routine looks, you should prioritize sleep and get at least 7 hours of sleep a day. Your body sees sleep deprivation as a sign of stress.