Lack of Sleep can lead to the Premature Ageing of your Skin, as well as making you grumpy! Being aware of sleep and the role it plays in healthy ageing is vital to anyone concerned with getting older (aren’t we all?)
Do you ever stop to think of the effect too little or too much sleep has on the body? You only have to look in the mirror after a good or terrible night’s sleep to see where the term “Beauty Sleep” came from! The role of sleep and successful ageing is huge and so important for overall health.
Lack of Sleep Causes Inflammation
One revelation that has come to light is that sleep loss is pro-inflammatory, inflammation is characterized by the release of inflammatory molecules that damage the structure and integrity of the skin – reducing inflammation is now a key focus in anti-ageing skin care products.
Aside from inflammation, it has also been discovered that the stress that sleep deprivation causes has an effect on the skin’s barrier function (this can trigger or make worse Psoriasis, Eczema and Atopic Dermatitis), it’s clear then that the role that sleep has on maintaining healthy skin functions is important, but when it comes to looking good, the benefits of sleep don’t stop there.
The effect that sleep deprivation has on hormone secretion is interesting, growth hormone is produced naturally in the body by the Pituitary gland at the base of the brain, and more than 70% of it is secreted at night, mostly during deep sleep or slow wave sleep. Although growth hormone secretion has been found to naturally decline with age, poor sleep that is lighter and more disrupted will also impact on growth hormone secretion. There is a whole host of skin and hair complaints that low levels of growth hormone are responsible, as well as premature ageing.
The way you sleep also determines your wrinkle pattern. If you favour one side, your face may end up more pleated on that side. To help prevent this, try sleeping on a Silk Skin pillow case. Also cotton pillow cases can absorb moisture from your skin and your moisturiser, so you may not get the benefits and is a waste.
Sleep – The Lifestyle Prescription
- Sleep Hygienic – keep your bedroom calm and tidy, with clean bedding.
- Avoid extreme temperatures.
- Avoid TV or computers in the bedroom.
- Avoid stimulants (Caffeine, Nicotine, Alcohol) have a Chamomile or Valerian tea instead.
- Try eating a Low Glycemic load diet – this will help keep blood sugar levels steady, foods such as chicken, eggs, tuna, nuts and seeds are linked to sleep inducing hormones melatonin and serotonin.
- Regular exercise will help with anxiety and depression, and control excess glucose and cortisol (the stress hormone)
- Try some Lavender Oil for inhalation (I put a few drops on my pillow) or in a warm bath before bedtime. You can also try this with Chamomile Essential Oil.
Looking Good The Morning After a Bad Nights Sleep!
If you have had a bad night and are looking less than your best, here are a few tips!
- A quick bout of exercise can restore some glow to your complexion.
- Eat some protein for energy.
- Instead of your normal tea or coffee, try some antioxidant rich Green Tea with a squeeze of lemon.
- Dermalogica Daily Microfoliant, brightens and polishes your skin.
- Dermalogica Total Eye Care disguises tell tale dark circles.
- Mineralogie Mineral Make-Up bounces the light off your face, creating a healthy, flawless skin.
- Apply a rosy pink blusher, this makes you look less tired – try Mineralogie Pink Sand.
- Massage your skin lightly to increase the micro-circulation and try a Yuroll Jade Roller around your eyes to help with puffiness and aid Lymphatic Drainage.