It's no secret that our well-being and appearance depend on many factors. This is proper nutrition, and rejection of bad habits, and regular physical activity, and, of course, the correct sleep pattern. Many experts agree that sleeping in an inappropriate position or, for example, in an overly heated room can subsequently lead to premature wrinkles and other skin problems. In the new material, Spletnik has collected recommendations from specialists who will help you spend your nightly hours of relaxation with maximum benefits for your beauty and health.
1. Lack of sleep
The rule that a person needs at least eight hours of sleep a day to restore the body is also not news for a long time. Regular sleep disturbance not only provokes the premature appearance of wrinkles, but also generally affects the appearance, and is also one of the causes of excess weight.
In addition to feeling unwell and very tired, the day after a poor sleep, you will receive other unpleasant surprises. You may be very swollen and have dark circles under your eyes,
– says the doctor of medical sciences and clinical psychologist Michael Breus.
Dermatologist Joel Schlessinger confirms his colleague's theory. He states that the body needs rest, during which natural recovery processes are triggered.
This process includes the production of new collagen, improving circulation and reducing puffiness under the eyes,
– says Schlessinger.
Joel recommends seven to nine hours of sleep a night. He also advises you to follow simple rules that will help you rest better during the night: sleep in a dark and quiet room where you will not be distracted by lights and electronics, and try to go to bed at the same time every night.
2. Sleep on your stomach or on your side
Of all the positions that people usually choose during sleep, resting on the stomach and on the side has the most negative consequences for our skin. Experts note that sleeping on the stomach not only provokes back pain, but also leads to the premature appearance of wrinkles.
The reason is that in this position, the face is tightly adjacent to the pillow, which leads to friction of the skin against its surface. Skin care experts note that people sleeping on their stomachs have more pronounced wrinkles on their foreheads. Sleeping on your stomach can also trigger the appearance of a rash the next day.
Sleeping on your side is just as damaging to our skin. According to the observation of specialists, people sleeping in this position have deeper wrinkles on the side of the face, which is usually in contact with the pillow every night. Sleeping on the side, in their opinion, also often provokes the appearance of vertical wrinkles in the cheeks and chin.
Experts agree that the most advantageous position for our skin is sleeping on our back, so that dirt and grease from the pillow and hair does not get on our face. Any friction of the skin against the surface in this position is reduced to zero. According to experts, due to this, collagen fibers remain intact, and wrinkles on the skin appear more slowly.
3. Sleep with makeup on your face
It would seem that the knowledge that before going to bed it is necessary to completely remove makeup from the face is an axiom already known to everyone. Many of us have been told about the importance of this ritual since adolescence, but some still often neglect this healthy habit and go to bed with makeup out of laziness or extreme fatigue.
Skin care professionals speak out radically against these little weaknesses. According to them, make-up residues, sebum and impurities that accumulate on our skin during a long day penetrate deep into the pores during sleep and only accelerate the aging process. In addition, makeup left over overnight can cause dryness, irritation, and even infection. Remember this, even if you unexpectedly fell asleep in front of the TV listening to your favorite Netflix series or returned from a night out. In the future, the skin will definitely thank you for the timely cleansing and will thank you for the absence of wrinkles!
4. Alcohol before bed
Experts agree that even one glass of wine after a hard day's work just before bed can seriously affect its quality. To sleep soundly and get up in the morning refreshed and refreshed, it is best to avoid alcohol before bed.
Drinking alcohol shortly before you go on a night's rest is one of the causes of disrupted sleep cycles. If you know that you will be meeting with friends in the evening or attending a work event where alcohol will be served, it is better to switch to the water 3-4 hours before going to bed.
– advises sleep specialist Nancy H. Rothstein.
Drinks that are best avoided right before bed also include coffee, tea, and soda.
Caffeine has the ability to stay in the body for up to 12 hours and can prevent you from falling asleep quickly and getting a good night's rest. All this will affect the well-being and appearance,
– says Rothstein.
5. Rare bed linen change
The frequency of changing bed linen can also affect the appearance of the skin. Every day it collects sebum, dirt and dust, which can then provoke inflammation and irritation on the face. To prevent the spread of bacteria on the pillow, experts recommend changing the bedding at least once a week. If you don't have time to completely rewrite your bed, you can get by with replacing the pillowcases, which absorb the most grease and dirt.
In pursuit of youth and beauty, dermatologist Joel Schlessinger also recommends switching to silk pillowcases. They are pleasant to sleep on because they adapt to the temperature in the room and keep pleasantly cool in summer and warm in winter, as well as they have a beneficial effect on our appearance.
This smooth fabric prevents the formation of wrinkles and creases on the skin because it creates less friction between the face and the surface of the pillow. For this reason, the skin experiences less resistance during sleep,
– says the dermatologist.
6. Sleep with loose hair
Loose hair before bed may be nice, but not at all good for the skin. Natural oils from your hair, paired with shampoo, conditioner, and other grooming products, can cause clogged pores and irritate your face.
To avoid this, skin care professionals recommend that you tuck your hair into a ponytail or loose bun before bed. Owners of curly hair can use a satin sleep cap: this useful accessory will not only protect the skin, but also prevent tangling and brittle curls.
By the way, the recommendations of dermatologists and cosmetologists about sleeping with loose hair, alas, run counter to the advice of trichologists. The latter, on the contrary, oppose collecting their hair at night.
7. Incorrect bedroom temperature
The temperature in the bedroom can also affect the quality of sleep, and therefore the condition of the skin afterwards. Dermatologists advise maintaining a certain temperature and humidity in the room, especially in winter, when the heating is on.
Increasing heating, especially on cold winter nights, can dry out the skin severely. A humidifier will help counteract this. This smart machine increases the humidity in the indoor air and saturates it with oxygen. This will have a positive effect on sleep quality and skin condition,
– says dermatologist Joel Schlessinger.
Research also shows that at lower temperatures in the bedroom, people sleep more soundly than they do when warm. Experts recommend sleeping at a temperature of about 18 degrees, but you should not take this as a strict rule – it is better to focus on your level of comfort.
If you are so cold that you are almost shivering, such an atmosphere will also be uncomfortable for a good night's rest, says Schlessinger.
8. Inappropriate skin care before bed
Taking care of your skin before bed is an important part of your daily beauty routine. Dermatologists and cosmetologists advise against neglecting night care and perceive it as the easiest opportunity to rejuvenate and freshen up in just a few hours of sleep.
Night care formulas are specially designed to support the body's natural renewal processes, and contain a higher concentration of anti-aging and moisturizing ingredients – they act on the most problematic areas all night,
– reminds dermatologist Joel Schlessinger.
At night, you can apply not only serums and nourishing creams to the skin, but also a thick lip balm – in the winter months it will be a real salvation. During the day, lip products wear out quickly due to constant talking and eating. At night, the balm can work non-stop for several hours.