Health

This is the ingredient you should ditch for a better night's sleep

Any idea what it is?

27 March 2017

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Constantly waking up to go to the loo at night? Scientists have said it could be down to one particular ingredient.

In a new study, presented at the European Society of Urology congress in London, researchers have found that there is a direct link between the amount of salt you consume and [link url="https://beautysale.store/article/how-to-get-good-at-sleep%22%5Dhow disrupted your sleep is.

Here's the best time to go to sleep if you want to wake up feeling your best self

Based on exactly when you need to wake up.

By Elle Turner

The researchers studied a group of 321 men and women who had a high salt intake and had problems sleeping. Over a 12 week period, the group was made to reduce their salt intake and by the end, the average night-time frequency of urination dropped from 2.3 times per night to 1.4 times.

"Night-time urination is a real problem for many people, especially as they get older. This work holds out the possibility that a simple dietary modification might significantly improve the quality of life for many people," concluded lead researcher Matsuo Tomohiro from Nagasaki University in Japan.

Want to know what happens to your skin after a bad night's sleep?

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What happens to our skin at night?
Quite a lot, actually. “It’s the time our skin recovers and regenerates,” says Georgie Cleeve, founder of skincare brand Oskia. She continues: “When we sleep, the brain produces a brilliant chemical called Adenosine Triphosphate, or ATP for short. It’s essentially our cell battery power and runs all of our cellular processes throughout the day.”
Essentially, when we’re asleep, our skin has a chance to rest, relax, and regenerate, as explained by Dr Adam Friedmann, consultant dermatologist at The Harley Street Dermatology Clinic: “At night the skin relaxes. It’s not under any stress so can recuperate after a hard day. Your skin cells go into regeneration mode, replacing damaged or dead cells with new ones.” Dr Virginia Hubbard, Consultant Dermatologist at London Bridge Hospital agrees: “sleep is the time for repair of damage done by pollution and UV radiation. Even cuts and bruises heal better with sleep. “
Hormones, collagen production and blood flow also increase at night when we sleep, making it a crucial time for our skin. Virginia Hubbard explains that: “Cortisol levels (the hormone linked to stress) fall at night and levels of growth hormone rise. Cortisol hampers the production of collagen, so when cortisol falls, we make new collagen, the protein that keeps skin strong and elastic.”
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How much sleep do we need for good skin?
Experts agree that a bare minimum of 6-7 hours sleep a night will allow your skin to rejuvenate, but around 8 or 9 is preferable.
It’s important to note, however, that it’s not just the number of hours that count when it comes to sleep, as Dr Hubbard points out: “the quality of the sleep is also important. The best stage of sleep for repair of cells in the body is deep sleep, as there is less energy diverted to the brain and more to the body’s other cells such as the skin.
Poor sleep pattern, such as waking throughout the night or shift work, can interfere with the skin’s repair mechanisms.”
Chris Craymer
What happens to our skin if we don’t get enough sleep?
We don’t know about you, but here at GLAMOUR HQ, we notice the difference between our skin when it’s over-tired and well-rested… and it’s BIG. Dark circles, puffy eyes and the odd breakout – a lack of sleep is punishing for the skin.
Dr Alexis Granite, a dermatologist at the Cadogan Clinic, agrees that “Lack of sleep can lead to skin dullness and accelerate the signs of ageing. [It can] also act a skin stressor, triggering
acne breakouts and aggravating conditions such as eczema and rosacea.” Her comments are backed up by Dr Virginia Hubbard’s suggestions that “Skin that is sleep-deprived will often be dry and lacklustre. Wrinkles, fine lines and uneven pigmentation appear more obvious.”
It’s not just the skin itself that can suffer, it’s the muscles on the face, which can “give the skin around the eyes a puffy, sallow appearance,” explains Dr Friedmann. He continues: “Lack of sleep might also reduce the amount of Melanocortin going around the body and this can make the skin paler.”
So skin that is tired will look it, and the muscles and colour of the skin can also be effected. Skin conditions such as
acne and eczema are exacerbated also. Overall, a lack of sleep means “less collagen production, less respiration, less regeneration and less detoxification” (Georgie Cleeve).
What else is recommended for good skin?
So, we’ve established that sleep is imperative for healthy and great looking skin, but what else is crucial for a flawless complexion? While there are many things that can effect your complexion, including stress and pollution, the following 3 are some of the most important to keep in mind:
Firstly, protecting your skin from the sun is crucial, something all experts agree on. Wearing a high SPF, even in winter, and staying out of the sun as much as you can in the summer will protect your skin from damage and aging.
Second, an effective skincare routine, suited to your skin type, is recommended. If you’re unsure of how to care for your skin or have any direct concerns, see a dermatologist. Also be sure to moisturise regularly to keep skin hydrated and nourished.
Thirdly, make sure you have a healthy diet, and one that is “full of skin-loving ingredients, such as seeds, berries, oily fish and leafy green vegetables" (Dr Virginia Hubbard). Drinking your recommended 2 litres of water a day is also extremely important.

Rex
What can you do if you have trouble sleeping?
It's all well and good to stress how important a good night's sleep is to your skin, but what about if you have trouble sleeping in the first place? Take a look at our detailed guide by clicking here, and check out some basic tips below:
1. Be active during the day to ensure you are tired by night-time.
2. Get into a routine before bedtime, which includes avoiding technology to allow your mind to wind down.
3. Keep a sleep diary and a book by your bed, and if you can't get to sleep after half an hour, write or read then try again.
4. Download a sleep app. We like iSleep Eeasy, which has several different programmes, such as one to prepare you for sleep, and one to help you get back to sleep if you wake up.
5. Meditate before bed time. Try the Headspace app.
6. Keep your room dark, and at a cool temperature.
7. Invest in some super cosy or luxe bedding to make your bed extra comfortable.
What can you buy if you have trouble sleeping?
There are certain things you can pick up that may help you to wind down before bedtime and allow you to have a healthier sleep routine, such as:
1. Some luxurious bath oil for your pre-sleep soak. We love JO Malone's Red Roses oil, £40, and Mio's Liquid Yoga Bath Soak, £26, both of which have relaxing scents and leave skin feeling soft and supple. Once you are out of the bath, apply some Beauty Sleep Body Butter, £23 from Neal's Yard, to your skin and breathe in the lovely aroma.
2. A caffeine-free warm drink to drink before bedtime. We love Mark & Spencer's Calming Teabags, £1.
3. A sleep spray to spritz on your bedding. Our favourite is This Works' Sleep + Pillow Spray, £25.
And if all else fails...
... pick up the following bits to make your face look more awake come the next morning:
1. A brightening serum specifically designed to apply in the morning to brighten and add a glow. We can't live without Oskia's Get Up & Glow serum, £64.50.
2. A highlighting concealer to get rid of any dark circles. Our top picks include Mac's Prep & Prime Concealer Pen, £19, and YSL's Touche Eclat, £25.
3. A bright red lipstick to take the attention away from tired skin and dark eyes. MAC Senior Artist Cher Webb agrees that "If your skin is in need of a boost or is looking tired use makeup to enhance your features." Try Mac's iconic red, Lady Danger (£15.50).