While for last two days I was talking to one of my juniors serving IPS officer I kept on telling discipline sleeping pattern and yes disciplined sleeping, good quality sleep is critical not only for health but in even to look better glowing in skin /face.
Sleep Protects Skin
A study in the journal Clinical and Experimental Dermatology found that people who slept seven to nine hours a night had skin that was more moisturized and that could protect and heal itself better after being exposed to ultraviolet light compared to those who slept five hours or less. The well-rested participants also rated themselves as more attractive in a self-evaluation.
“The ability of skin to retain moisture, protect and heal all combat the signs of aging,” said Olszewski. “Your skin goes through much of its restoration while you sleep. If you cut back on sleep you are reducing the amount of time the skin has to repair, which can affect the way you look.”
According to Olszewski, skin cells regenerate more quickly at night. Collagen, the protein responsible for helping your skin keep its volume and elasticity, is produced as the skin cells regenerate. There is also more blood flow to the skin during sleep, which delivers the nutrients it needs to recover from a day of exposure to the elements.
The journal Sleep published a study that compared how people look following eight hours sleep verses a period of sleep deprivation and five hours sleep. The participants were observed to have more swollen eyes and dark circles, more wrinkles, and to look sadder when they were sleep deprived.
How sleep affects your skin
You can almost immediately tell that getting a poor night of sleep doesn’t do woke-up-like-this wonders for your face. Research even says that one night of poor sleep can cause:
• Hanging Eyelids
• Swollen Eyes
• Darker Under Eye Circles
• Paler Skin
• More Wrinkles and Fine Lines
• More Droopy Corners of the Mouth
A 2017 study found that two days of sleep restriction negatively affected participant’s perceived attractiveness, health, sleepiness, and trustworthiness.
So, what seems like an overnight issue could transform into something more permanent.
First and foremost, you should understand that sleep is the time when your body repairs itself. This is true for your epidermis as much as it is for your brain or your muscles. During sleep, your skin’s blood flow increases, and the organ rebuilds its collagen and repairs damage from UV exposure, reducing wrinkles and age spots.
Second, sleep is a time when your face inevitably comes into contact with the elements directly around it for a long time, especially if you’re getting the recommended seven to nine hours each night.
1. Get a full night of sleep
The best place to start for your skin — and for your overall health — is to get the recommended amount of rest each night.
The results of poor sleep for your skin are numerous and significant, including:
• skin that ages faster
• skin that doesn’t recover as well from environmental stressors like sun exposure
• less satisfaction with your skin quality.
2. Wash your face before turning in
We’ve established how sleeping is a sure-fire way to help your skin repair itself: blood flow increases, collagen is rebuilt, and the muscles in your face relax after a long day. But going to sleep with a dirty face can also harm the appearance of your skin.
Cleansing your face each night is arguably more important than in the morning — you don’t need to use fancy products or scrub too hard. A gentle cleanser to remove dirt, makeup, and extra oil will do the trick.
You don’t want to give the day’s pore-clogging irritants the chance to sink in and do damage overnight. This can cause:
• large pores
• dry skin
• rashes
• infections
• inflammation
• acne outbreaks
3. Use an overnight moisturizer and put a glass of water on your bedside table
Washing your face can dry it out and sleeping can also dehydrate skin, especially if you snooze in a low-humidity environment. While staying hydrated by drinking water can help to some extent.
4. Sleep on your back or use a special pillowcase
It makes sense that the position your face is in while you sleep (for one-third of your day!) matters to your skin.
Sleeping on a rough cotton surface can irritate your skin and compress your face for long hours at a time, resulting in wrinkles. While most wrinkles are caused by the expressions we make while we’re awake, wrinkles on the face and chest can result from sleeping on our stomachs or sides.
An easy solution to this is sleeping on your back — which also has a few other benefits — even if you have to train yourself over time.
If you prefer to sleep on your side, get a skin-friendly pillow. A satin or silk pillow minimizes skin irritation and compression while copper-oxide pillowcases may reduce crow’s-feet and other fine lines.
5. Elevate your head
Elevating your head has been proven to help with snoring, acid reflux, and nasal drip — all issues that can disturb the quality of your sleep, and therefore your skin. In addition, it can help reduce bags and circles under your eyes by improving blood flow and preventing blood from pooling.
Elevating your head while you sleep can be as simple as adding an extra pillow, adding a wedge to your mattress, or even propping the head of your bed by a few inches.
And as weekend approaches, we thought we would just recommend some thing good you can do to yourself.
1.Catch up with your sleep.
2. Body massage with any good oil.
3.Massage scalp with ghee or oil.
And for some time we will persist with sleep and improving its quality.
