INFINITY News: Is your skin the reason you can't fall asleep? Explaining the surprising causes and solutions to poor sleep! Also bathing and supplements. #sleep #goodsleep #health
Video explanation
Can't get enough sleep? Could your skin be the culprit?
Hello everyone! This is John. Do you have trouble falling asleep at night or feeling like you haven't had a good night's sleep in your daily life? In fact, the surprising cause of your sleep problems may be our skin. Today, I'll tell you about the deep relationship between skin and sleep, and give you some tips on how to get quality sleep!
Why does your skin matter when you sleep?
You may be wondering, "What is the relationship between skin and sleep?" But actually, there is a big connection.
- Itching and discomfort: If your skin is dry or itchy, you may wake up in the middle of the night or have trouble falling asleep. This is the most obvious relationship. It's itchy and prickly, and it's hard to relax and fall asleep.
- Thermoregulation and the body clock: In fact, our skin plays an important role in regulating body temperature. And changes in body temperature areBiological clock(also known as the circadian rhythm, the body's natural daily rhythm) and this is what helps you fall asleep smoothly. If your skin is not in good condition, this temperature regulation doesn't work well and you may find it hard to fall asleep. For example, if your skin is inflamed, the temperature in that area will rise, preventing the body's natural cooling.
- Decreased skin barrier function: When the skin's barrier function is weakened, it becomes more sensitive to external stimuli and is more susceptible to itching and inflammation. This can also be the cause of nighttime itching.
In other words, if your skin is not healthy, it can directly and indirectly reduce the quality of your sleep.
So what should you do? Simple care for your skin and sleep
Here are some easy tips you can try today to improve your skin condition and get a good night's sleep!
1. The habit of taking a warm bath before going to bed
It is recommended that you soak in lukewarm water (about 90-38℃) for 40-15 minutes about 20 minutes before going to bed. Once your body warms up in the bath, your body temperature will naturally drop after that.When your body temperature drops, you tend to feel sleepy.Be careful, though, because bathing in water that is too hot or taking a long bath can actually stimulate the sympathetic nervous system (the nerves that activate the body).
Taking a bath can have a relaxing effect and improve blood circulation, so it's good for your skin too. It's also a good idea to choose bath salts that contain moisturizing ingredients!
2. Moisturize your skin thoroughly
The time after a bath is not the golden time for your skin to dry out, but rather the "time when your skin is prone to dryness."Immediately moisturize your body with a moisturizing cream or lotion while it is still slightly damp.Pay particular attention to areas that are particularly dry or prone to itching. Moisturized skin reduces itching and the risk of waking up in the middle of the night.
When choosing a moisturizer, choose one that suits your skin type. For those with sensitive skin, it is best to use one that is fragrance-free, colorant-free, and hypoallergenic.
3. Natural sleep support is also in the cards
Along with skin care, it's also a good idea to drink relaxing herbal tea (such as chamomile or lavender tea) before going to bed. Make sure to choose a caffeine-free tea.
In addition, nutrients that are said to support quality sleep, such asmagnesium(It is found in seaweed and nuts)TryptophanIt's also a good idea to be aware of taking it from your diet (contained in milk and soy products, it turns into the sleep hormone melatonin in the body). There are also so-called "sleep supplements," which are dietary supplements that use natural ingredients to support sleep. If you do try them, it's a good idea to read the product description carefully and consult with your doctor or pharmacist.
(Note: supplements are only a supplement. The basis is a balanced diet and healthy lifestyle!)
4. Rethink your bedding and pajamas
The material of bedding and pajamas that directly touch the skin is also important. Avoid itchy or non-breathable materials.Materials that are soft to the touch and have excellent moisture absorption and breathability, such as cotton and silkWashing your sheets and pillowcases frequently and keeping them clean will also help prevent skin problems.
Other sleep tips to keep in mind
In addition to taking care of your skin, basic lifestyle habits are also important for quality sleep.
- Bedroom environment:Keep the room dark, quiet, and at a comfortable temperature (around 25-26°C in summer and 22-23°C in winter) and humidity (50-60%).
- Caffeine and Alcohol:About 4 hours before going to bed, limit your intake of caffeine such as coffee and tea, as well as alcohol. Even though alcohol may help you fall asleep, it will make your sleep shallower.
- Smartphone/PC:The blue light emitted from smartphones and PC screens right before going to bed wakes up the brain. If possible, stop looking at them an hour before going to bed and give yourself time to relax.
John's words
In the past, especially during the dry seasons, I would unconsciously scratch my skin and wake up in the middle of the night. However, since I started moisturizing my skin after baths and using a humidifier, I feel like I wake up much less often in the middle of the night. Skin is really honest and delicate, isn't it? I encourage everyone to try "skin-loving sleep care" starting today. Get healthy skin and a good, comfortable sleep!
This article is based on the following original articles and is summarized from the author's perspective:
The Surprising, Sneaky Reason You Might Have A Hard Time
Falling Asleep