Developing Healthy Sleep Habits for Healthy Skin (Sleep Series Pt.3)

By Charity

  • Skin health is deeply interlinked with how much quality sleep we get
  • 70% of adults report that they struggle with getting good sleep
  • I'm sharing some sleep habits you can consider implementing right away for glowing skin and overall health!

For many of us women, getting a full night’s rest uninterrupted can seem nearly impossible with all of life’s demands facing you every day. Our sleep needs evolve and adapt as we grow and change. According to the Center for Disease Control, nearly 70% of adults report that they struggle with getting good sleep. Because the health of our brains and our skin are so deeply interlinked with how much quality sleep we get, I wanted to share with you some sleep habits you can consider implementing right away.

A good sleep habit to build into your life is going to bed and waking up at the same time every day. Unfortunately, there is no such thing as ‘catching up’ on our sleep. This is why being consistent with your sleep schedule is so important. There is a fascinating chemical present in all cells of the body known as adenosine. Adenosine is responsible for making energy transfers and also serves as a central nervous system depressant. Higher adenosine levels makes you feel tired - levels increase throughout the day until you are ready to fall asleep. This is a great marker to watch out for when determining what is the best hour for you to fall asleep every day. Retiring for bedtime sometime during the window of 8pm and 12am improves our body’s ability to achieve complete sleep cycles throughout the night.

In addition to sticking with a consistent sleep schedule, consider stopping food consumption at least three hours before bedtime. Eating meals and snacks late at night is detrimental to our sleep cycles. While the rest of our bodies should be shutting down, the digestive system is forced to keep working through the night when we eat late. Cut off eating earlier in the evening to improve your body’s ability to maintain a healthy weight and have better sleep for better skin.

Stimulants fight the depressant chemical adenosine. If you need to drink caffeine or consume other stimulants throughout the day, implement a shut-off time. Caffeine can take anywhere from six to ten hours to cycle through the body. Try not consuming any stimulant after 2pm - this will protect your adenosine levels as you approach the evening.

What if you have issues relaxing before bedtime? Wind-down nighttime rituals are a wonderful way to sync the mind, soul and body as you prepare for each night’s rest. A few considerations besides a nightly skincare routine for a wind-down routine are below:

  • Darkness and cool temperatures are two important elements for sleeping well.  Sleeping at a cool temperature in a dark room can help us stay asleep longer and deeper. Darkness helps signal to the brain and body that it is time to go into relaxation mode. Coolness keeps the body comfortable.
  • Shut off screen times at least one hour before bedtime. The screens on our phones, tablets and even TVs are blasting the brain with blue light. Blue light is known to inhibit melatonin production, which can delay the body’s response to becoming sleepy. A great way to protect your circadian rhythm and jumpstart your healthy sleeping is to move away from screens in the evening. You can set blue light filters on your screens or reduce your exposure to light as the evening goes on. 
  • Hot herbal tea can also be another great wind-down ritual to try. I recommend tulsi (holy basil), lavender and chamomile. These three herbs are known for their stress-relieving qualities, as they help the body and mind enter into a calm state.

Everyone deserves to have a good night’s rest. Great sleep leads to better brain functionality, stronger immune systems, glowing skin, and happier moods. Even better if you can adopt a better sleeping position for your skin too. Here’s to better sleep starting today!