The Relationship Between Sleep And Skin

Guest Post by Karim who is the founder of bedsisland.com and advocate of all things sleep related.

If you are serious about your beauty you will need to take care of every detail that impacts it, and one important factor to how you look during the day is how well you sleep during the night. Quality sleep plays a major role for your beauty level and you need to take good care about it if you want to improve the way you look.

Sleep is one of the most underestimated things in the world, and that does a huge amount of damage to our lives that we could simply avoid by sleeping well and giving sleep the attention it deserves.

The impact of sleep on your skin is very obvious, you will look tired and pale if you aren’t sleeping well and you will look energetic and refreshed when you are getting the amount of sleep that your body needs.

Let us investigate how sleep impacts your skin and what to do to get better sleep and as a result a better skin.

How Sleep Affects Skin

The first obvious way lack of sleep can impact your skin is under-eye circles, lack of sleep causes your skin to be pale and that allows for dark tissues and blood vessels beneath your skin to show.

Under-eye circles will make you look tired and exhausted and you won’t be in your best shape if that’s the case, you want to be fresh and alert and to look energetic but under-eye circles don’t reflect that truth.

Why does sleep deprivation make your skin look pale? Because two things happen when you are not sleeping that impact your skin, first, melatonin production drops, melatonin is a hormone that promotes sleep in your body but it is also an antioxidant that helps protect the skin from damaging free radicals.

The other thing that happens is that cortisol production increases when you are not sleeping. Cortisol is the stress hormone that your body produces in alerting situations so you are ready to act but it has other effects on your body and skin, cortisol, when it is in its normal levels, is healthy but problems arise when there is an overproduction of cortisol.

Cortisol can cause acne because it stimulates your skin cells to produce more sebum, the oil of your skin, and that leads your skin pores to be clogged with the excess amount of oil which results in acne.

Cortisol also contributes to aging and wrinkles and can actually cause you to have wrinkles on your body and face because it causes collagen breakdown and collagen is the glue that holds your skin together and helps it restore its original shape.

sleep and skin

How to Sleep Better for Your Skin

The first and most important thing you need to do to sleep better is to have a clear waking up time and clear sleeping time.

When you have your schedule right your body starts developing one powerful thing that it is good at developing: habit. A habit is simply your body’s way to automate things and make it happen on autopilot with no effort from you. When you are at the early days of your schedule you will probably suffer to sleep but stay with it because things will get good at the end.

Having a bedtime routine would extremely help you stick to your sleeping schedule because it signals to your body that it’s bedtime so your body get into the mood and starts the process of shutting down the system.

Eliminate electronics before one hour of bedtime because electronics emit blue light that prevents the production of melatonin which makes sleeping a lot harder than it should so by eliminating electronics one hour before bedtime you are allowing your body to get into the sleep state.

Another general tip you should follow is to exercise during the day, it doesn’t have to be every day. Exercise helps free your energy and releases the tension you may have for any reason. It will reduce the amount of stress you have so you can become more able to fall asleep.

Don’t eat heavy meals before bedtime, you want to promote rest and relaxation to your body and heavy meals alert your body that there’s work to be done and that is not good for your sleep, instead you can eat fruits or salad before bedtime so sleeping gets easier.

And of course, you should stay away from caffeine before bedtime because it makes you in an alert state and it flips everything into the reverse of sleeping, so if you want to sleep well you have to stay away from caffeine before sleeping and drink moderate amounts of it during the day.

The last tip I have for you is to make your sleep environment friendly and gentle to your skin and that is by investing in luxurious bed sheets that will help your skin rest, recover, and flourish while you are sleeping.

karim mohamed bedsisland.com

I am Karim, the founder of bedsisland.com. In the past, I suffered a lot from sleep and it caused me a lot of problems so I decided to get educated about it and share the knowledge I find with the world, and that is what’s Beds Island is all about.




How to Sleep with Anxiety

Anxiety patients are increasing day by day as more awareness is being spread regarding the subject. It’s alright to have anxiety; there are ways to deal with it that will help you get rid of it. But the real problem starts when anxiety starts to affect your health. It usually begins with unhealthy sleeping patterns which further disrupt your eating habits.

How to Improve Your Sleep and Manage Anxiety

It’s important to take notice of one’s unhealthy sleeping routine when it starts and take immediate action before anxiety takes over a healthy lifestyle. We know it’s hard to deal with, but here are some tips that anxiety patients can try for sleeping peacefully.

Make your bedroom comfortable 

Controlling your bedroom’s environment matters a lot and improves your quality of sleep. The more comfortable and sleep conducive your environment is, the better you can sleep. Your bedroom is your personal space which affects you a lot. You can control the environment by dimming the lights in your bedroom, making it more cozy and warm. 

When your bedroom is calm and quiet, your body is at peace and you can sleep without any disruptions. You can also try dark curtains to block the extra light in your room and use dark colours for wallpapers. 

Make your bedding comfortable so you can fall asleep instantly. Your room should be like a cave, dark and cozy, but comfortable.

Drink green tea

Green tea is a common drink for helping one get a peaceful sleep. It has a list of countless benefits for the human body. Drinking green tea before bedtime not only improves your quality of sleep, but also has additional health promoting benefits. It contains certain components which can stimulate nerve cell function and improve your mood.

Drinking green tea before bed calms your body and puts you at ease which helps you sleep peacefully. The amino acids in green tea improve brain function, reduce stress and promote relaxation. 

These stress releasing components can help you get rid of anxiety so one can sleep without any distractions.

how to sleep with anxiety

Relax your mind

If you can’t sleep due to distracting thoughts triggered by anxiety, you can try different techniques to put your mind at ease and improve your quality of sleep. Yoga, breathing exercises and meditation are some of the simple ways to relax your mind which are also very effective. 

You can go out and have a walk in the street in the crisp evening to relax yourself while listening to music. One of the tricks is to relax your mind during the day because it will increase the chances of your body responding to these relaxation techniques at night. 

You can also try watching your favourite shows which will distract your mind and relax you immediately; but bear in mind that excessive exposure to screens might ruin your quality of sleep so it’s better to try this during the day so you’re at ease at night.

Create a sleep schedule

One of the most common ways to sleep better is by creating a sleep schedule and sticking to it. There’s no secret that completing the required sleep cycles as per your age has endless benefits. When you sleep and wake up at the same time everyday, your body’s internal circadian clock functions better which improves your quality of sleep and reduces stress. 

If you can’t stick to your sleep schedule and are having trouble sleeping, then get out of your bed for a while and do anything that will put your mind at ease and then try sleeping again. Staying awake in bed for too long creates frustration and makes the sleepiness go away completely.

Exercise during the day

There’s no secret that exercise soothes the body and has countless benefits. It not only calms anxiety, but also improves your quality of sleep. But bear one thing in mind, exercising right before bedtime can make the sleepiness go away so a regular afternoon exercise is ideal for the body. A regular exercise routine in the morning or afternoon can help in maintaining a health sleep cycle and also cure insomnia. 

When you’re in bed and can’t sleep, that’s when the thoughts start to creep in and trigger anxiety. So in order to avoid all of that, keep your body used to a healthy sleeping pattern so you can fall asleep instantly.

Avoid Caffeine and Alcohol Intake

Consuming too much caffeine close to bedtime can inhibit your sleep and cause anxiety. Caffeine takes about 8 hours to wear off so avoid any drinks or food (coffee, chocolate, soft drinks) that might have caffeine about 8 hours before bedtime. 

People with anxiety attacks should avoid caffeine intake anyway because they are extra sensitive to its side effects. Same goes with people who consume a lot of alcohol; they should avoid it before bedtime to stop themselves from staying awake all night. Alcohol consumption near bedtime increases your heart rate and keeps you up throughout the night which can easily result in an anxiety attack. 

Ask for help

There are instances where the sleeping problem is a bit too complicated and simple exercises or small distraction techniques do not work. In such cases any home remedy is completely useless because one’s emotions and thoughts are too overwhelming to be overcome so easily. Whenever such happens, it’s completely fine to ask for help from a counselor or a doctor. A healthy sleeping pattern is essential and should not be compromised at any cost.   

It’s important to know that sleeping problems due to anxiety are quite common and are easily treatable. But they should not be prolonged because they will worsen each day. Consult a therapist or a doctor and put your mind and body at ease.

If you are suffering from anxiety, these tips will definitely help you sleep better. Anxiety is a mental health issue that is increasing day by day and should be treated properly. Self care is extremely important and one should never neglect that.