Did you know that the term “beauty sleep” is not just an empty phrase? Good sleep is actually the key to a healthy glow. Unfortunately, many of us don't get enough of it. Too much screen time, stress, small children – there are many reasons that literally rob us of sleep. That's why we've put together a few tips to help you relax – and improve your skin at the same time.
Why is sleep so important for the skin?
While we sleep, our bodies are anything but idle. And these processes are extremely important for the skin in particular:
- Skin repair and cell regeneration: During rest periods, our body produces the hormone melatonin, which supports skin cell repair. If we don't get enough sleep, this important regeneration process is missing.
- Collagen production: Sleep is when our body releases more human growth hormone (HGH). This hormone promotes collagen production, which ensures firm and youthful-looking skin.
- Protection against oxidative stress: Getting enough sleep strengthens our antioxidant defences. Lack of sleep, on the other hand, increases cortisol levels, which makes the skin more susceptible to damage and promotes collagen breakdown.
Lack of sleep and its effects
If you look in the mirror after a bad night's sleep, you will immediately see the effects of sleep deprivation!
- Collagen loss: Natural collagen production decreases with age. Sleep deprivation accelerates this process, leading to sagging skin and wrinkles.
- More wrinkles: Studies show that people who sleep poorly have twice as many wrinkles as those who sleep well. This is because the skin does not have enough time to regenerate.
- Increased skin irritation and inflammation: A weak skin barrier due to lack of sleep makes the skin more susceptible to irritation and inflammation. This can lead to redness, dryness and even acne.
Tips for better beauty sleep:
- Create a sleep-friendly environment: Avoid screens before bedtime, dim the lights and ensure a comfortable room temperature. A maximum of 19 degrees is considered optimal.
- Eat in good time: Ideally, you should not eat your last meal too close to bedtime. Four hours beforehand would be ideal.
- Drinks: Caffeine and alcohol remain in your bloodstream long after consumption and can disturb your sleep. It is best to drink coffee only in the morning and avoid alcohol in the evening as much as possible. It may sound boring, but after a cup of chamomile or lemon balm tea, you will sleep like a baby!
- Silk pillowcases: These are not only comfortable, but also reduce friction on the skin, which can reduce wrinkles.
- Stick to a routine: Try to go to bed and get up at the same time every day to give your body a fixed rhythm.
- Stress less: If you can't fall asleep (or stay asleep), get up and do some gentle yoga exercises or stretching. This will teach your brain to associate your bed with sleep and rest.
- Aromatherapy: Massage some Wonderbalm onto your temples, tense neck muscles and under your nose. The lavender scent will help you relax.
