sleep habits for better skin

Skin And Sleep: 8 Harmful Bedtime Habits

Everyone knows that sleep is very important. It reenergizes the body, improves focus, boosts immunity and allows you to think positive along with many other health benefits. Majority of people have a bedtime habit that helps them fall asleep quickly and makes them feel comfortable. But some of these bedtime habits can do more harm than good, and they can interfere with other body functions.  So, if you have been experiencing skin irritation and breakouts, it might be time to analyze your bedtime habits and sleep pattern.

Below are eight bedtime habits that are not good for your skin

1. Not changing the bed sheets regularly

Your sheets might seem clean to you, but the fact is that they catch dirt and other small particles when you sleep on them. As a matter of fact, every single piece of bedding collects oil and dirt particles from our body. This can lead to the formation of pimples and skin irritation. So, if you haven’t changed your bed sheet in a while, its time to replace them.

Dr. Desmond Shipp, a dermatologist, says that using the same pillowcase every night without changing it can result in accumulation of dead skin cells, bacteria and other small particles on the surface of the pillowcase. Every single dirt particle that you gather during the day will end up sticking to that pillowcase especially from your hair.

Everyone sleeps no more than 8 hours every night on average. It means you have spent the other 16 hours collecting dirt and debris that gets accumulated on the sheets.

Dr. Jill Waibel suggests washing your bedding every week or at least swap them weekly to prevent the accumulation of too much debris on them.

2. Sleeping in an incorrect temperature

Proper temperature is important for good quality sleep. Sleeping in improper temperatures can also result in negative effects on the skin. If the temperature of your bedroom is too hot, or you have slept while your body temperature was high; it can result in sweating during sleep. It will not only be difficult to fall asleep in a warm environment, but it can also make your bed sheets get dirty very quickly.

  1. Sweating can cause bacteria, dirt, and dead skin cells present on your skin to accumulate on the sheets.
  2. There is nothing wrong with staying warm in winters, but it can result in a lot of sweat if you are warm during summers while trying to sleep.

However, this does not mean that sleeping in excessively cold conditions is good for you. In fact, it is as bad as sleeping in warm temperatures. If you are too cold during your sleep, it can lead to dry skin because cold temperatures extract moisture from the skin. So, it is best to sleep in a room that is not too hot or cold for a good night’s sleep.

That being said it is not entirely wrong to sleep in a cool room. In fact, studies show that the body is able to adjust itself during sleep when you are sleeping in a cool environment. Just make sure it isn’t too cold.

3. Skipping skin care

People often ignore their skincare routine before bedtime either because they are too tired or they just don’t consider it important. But over time, this can result in skin problems that can turn into a pain in the neck.

People who use makeup but don’t take it off by washing their face before bed are more prone to pimples. But makeup isn’t the only reason you need to add a skincare routine before bedtime.

A refreshing face wash right before going to bed is a huge favor that you will be doing to your skin. Because even if you think you don’t need to wash your face before bed, your skin needs it desperately.

Another thing to add to your bedtime skincare routine is a good moisturizer. Even if your skin is oily, you can still benefit from using a moisturizer. A skin moisturizing product is not only for people who are fighting aging or dry skin. Because keeping the skin moisturized helps keep it glowing and fresh when you wake up from your sleep.

  1. One thing to be careful about is never over clean your skin. Be gentle while washing your face or else you might end up tearing the protective layer of your skin.
  2. Just wash your face enough to wash the residue and dirt off while keeping the helpful bacteria on your skin that fight against skin infections.

4. Sleeping with long open hair

We know it isn’t easy to sleep with tied hair because they can be uncomfortable to sleep with. But if you sleep with open hair, they can get on your face while you sleep and leave oil, dirt, and even harmful chemicals from hair care products that can clog up your skin pores.

According to dermatologists, sleeping with open hair can cause skin breakouts when you wake up. So, it is recommended to tie your hair in a ponytail or a bun before going to bed. Don’t tie your hair too tight in order to prevent any damage to the root of your hair.

In case your hairs are curly, use a satin cap before going to bed. It will keep your hair tidy while preventing breakage.

5. Using a rough pillowcase

We often ignore pillowcase material or texture and just buy the ones that look good. But the rough ones, especially those made from cotton material, can rub against your skin while you sleep and cause damage to your skin. This friction can ultimately lead to collagen breakage and wrinkling of the skin.

So, go for pillowcases made from skin or satin as these softer materials are sure to keep your skin safe and prevent friction while you sleep. A soft pillowcase is also good for your hair because they don’t cause irritation and are very breathable.

6. Sleeping on your stomach or side

Everyone has their favorite sleeping position they love to sleep in. However, sleeping on your stomach or side is not the best position for your skin.

According to clinical psychologist and doctor, Michael Breus, stomach sleeping is a cause of wrinkles because of the pressure against the skin of your face. Sleeping on your stomach is not a good position for your back to be in and it can lead to breakouts on your face from pushing against the pillowcase.

Although side sleeping isn’t as bad as stomach sleeping, it isn’t recommended either. Dr. Ava Shamban, a dermatologist, says that sleeping on your side can cause lines to appear on the side of your face. So, it is best to sleep on your back but if you must sleep on your side, use smooth and soft pillowcases.

7. Drink before going to bed

Drinking wine before bed or a similar alcoholic beverage is a common bedtime habit for many. Maybe because it is an excellent way to relax and unwind before going to bed. However, according to CCSP Director and Sleep Ambassador Nancy H. Rothstein, alcohol can negatively affect your sleep cycle and lead to skin problems.

Alcohol before bed can lead to a complete irregularity in your sleep cycle. Moreover, it prevents your body from following a sleep pattern. This results in waking up tired in the morning without enough healthy sleep.

  1. If you wake up after drinking the night before, you can notice dark circles, lines, wrinkles, and even acne on your face.
  2. You can prevent this by staying away from alcoholic drinks, coffee, and soda at least three to four hours before going to bed.

8. Not getting enough sleep

We need at least 7 hours of sleep every night in order to function properly. So, if you are sleeping any less than that, your body will start to show signs of fatigue and low energy.

Less than 6 hours per night sleep can cause skin problems because your skin repairs itself when you sleep. So when you are sleeping less than normal, you are not giving your skin any time to fix itself. This can result in poor skin health. Although the number of hours people sleep every night differs from person to person, you must complete 7 hours of sleep every single night.

The body needs this extremely important resting time to repair itself and recharge the immune system. So, make sure to give your body its rest by sleeping well.


Final thoughts

Avoiding these everyday habits before going to bed can give you a healthy and glowing skin. You can forget about the skin acne, pimples and breakouts once you delete these habits from your bedtime routine. You will start to feel the difference in your skin’s health as it will begin to improve and repair itself after you avoid these skin care mistakes before going to sleep.