Aging : The Impact of Sleep on Skin | by Tyler Peters
the treatments at six-week intervals as opposed to the usual four .
The same consideration should be made for all treatments , as recover times vary greatly depending on the patient ’ s sleep quality .
Practical Ways to Improve Sleep
If we want healthy skin , we should try to improve sleep patterns . Here are some recommendations to improve both sleep quantity and quality .
Avoid Blue Light Beginning 3-4 hours prior to bedtime , avoid device use , including cell phones and laptops . These ingenious inventions , though as much as part of life as clothing , emit large amounts of blue light ( high energy visible light ) that energizes the brain and interferes with sleep . If use of the device is unavoidable , then turn on the blue light filter ( sometimes called “ night mode ”). The screen will show more red light than blue , and there will be less sleep interference .
Create a Comfortable Sleeping Environment The room should be cool and comfortable . Discard all clutter and distractions from the room , including computers , TVs , and cell phones .
Avoid Caffeine There is a reason to start every day with a cup of coffee . Caffeine is a stimulant . Ingesting it close to bedtime can disrupt the natural body clock . Stay away from caffeine beginning at least four hours before bedtime .
Alcohol Consumption Some folks think a nightcap will help them sleep because it makes them feel drowsy . But alcohol can be very disruptive to the circadian rhythm . When consumed near bedtime or in large amounts , it has been linked to restless sleep and overall lower quality of sleep . Try to stay away from alcohol 4-5 hours before bedtime .
Exercise Better rest is associated with more frequent exercise . Recent reports show that exercising three hours before bed helps relax the muscles and leads to a better night ’ s sleep .
Diet Consuming calories within three hours before bedtime decreases hormone levels . Up to 75 % of growth hormone
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