IN MY first article near the beginning of lockdown, I touched on the importance of getting enough good quality sleep to obtain a healthy skin.

With the hope of schools reopening in September and possibilities of more people returning to work, I thought about how our routines and sleep pattens may be out of sync and how this may affect our productivity and our health.

Some people are lucky enough to be able to fall asleep quickly with no problems, while others spend half of the night frustratedly trying to get to sleep, watching the hours tick by and panicking about not getting enough sleep in order to face the day ahead.

Often those who cannot sleep at night spend the day feeling and looking exhausted, which is not great for your physical or mental health. During these Covid times I am sure there will be many who are worried and are losing vital sleep, worrying about jobs, family, and finances. Lack of sleep can lead to depression and effect our mental health a vicious circle I know.

Northwich Guardian:

Some people do not need as much sleep as others, I am a bit of a night owl and can get up early, but as I get older, I notice it is not good for me and I have to really discipline myself to go to bed at a decent time. A friend of mine is a Lark, she has to go to bed early and wakes early and seems to be very productive and she always looks so healthy.

Lack of sleep can cause a multitude of health problems. According to the NHS regular poor sleep puts us at serious risk of obesity, heart disease and diabetes. For those returning to school and work, long-term lack of sleep can give us brain fog, so we are tired and mentally less astute.Under sleeping can leave you feeling hungry and causing us to overeat and search for quick sugary food fixes, which is terrible for our waistline and awful for the skin.

Teenagers may have been going to bed very late over this period and subsequently getting up late, now is the time to encourage healthy sleep routines both for their mental and physical wellbeing. Teenagers and adults alike may be concerned about the condition of their skin.

Top reasons to get beauty sleep to help your skin

• Sleep will help to give you a glowing complexion. Lack of sleep can cause our complexions to look grey and dull.

• Sleep can help our bodies to repair and skin produces new collagen whilst we are sleeping. More sleep equals fewer fine lines and wrinkles, so sleep your way to a plumper skin.

• Lack of sleep causes our eyes to look tired and puffy. For those suffering from dark circles then lack of sleep will only make them look worse.

• When we do not get enough sleep the stress hormone cortisol is released, causing inflammation to the skin according to the National sleep Foundation, causing flare-ups such as acne, psoriasis, and eczema. Raised cortisol levels can interfere with collagen production. Not good if you are concerned about ageing!

• While you sleep, a chemical called melatonin is produced by our body, which works as an antioxidant, great for skin health.

• The immune system is weakened without enough sleep, bad news for cystic acne as infected acne lesions need the immune system to fight off the bacteria.

• If you do not get enough sleep, the moisture levels in your skin can decrease. This can make the skin imbalanced and cause redness to the skin.

How to get a better night’s sleep

There is lots of online tips and advice on how to get good sleep, but here is a brief overview.

• Get enough natural day light during the day in order to keep the circadian rhythm healthy (your natural time-keeping clock) this may help you to drop off to sleep at night more quickly.

• Reduce blue light exposure to get a goodnights sleep. So, it’s time to encourage our Teens to get off their devices and PlayStation and get out in the fresh air. Make sure that the family stops using the screens at a certain time and have some relaxation before bed.

• Avoid Caffeine late in the day

• Avoid alcohol

• Have set bedtimes and wake times, this will help your body to get used to a good sleep routine.

• Don’t take a nap in the late afternoon and if you must nap don’t sleep for more than twenty minutes.

• Avoid nicotine

• Take plenty of exercise, but not within three hours of bedtime.

• Make sure you bedroom is at a comfortable temperature and well ventilated. Ensure that you have a comfortable bed.

• Avoid heavy evening meals

• Wind down before bed.

• If you have a sleep disorder, seek medical advice.

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Night time skin care advice

As we know a lot of skin repair happens at night, using a good night time skin routine will enhance the benefits of your products. Cleanse your skin well, tone and apply your relevant eye creams, serums, and night creams. A good night cream on an older skin will leave the skin looking radiant, moisturised, and hydrated.

Teens must cleanse the skin thoroughly prior to bedtime. Acne sufferers could try applying salicylic acid which removes the dead skin cells that block the pores or try Benzoyl peroxide which kills the bacteria. Check with a dermatologist or skin specialist first.

Getting enough sleep and addressing a teenage skin will give them the confidence to face returning to school looking healthy and having a clear mind that is ready to learn and embrace the academic and sporting opportunities ahead.