You know when you feel sleep deprived – did you know you can look sleep deprived? Beauty sleep is not a cliché. If you’ve been told that you “look tired” there’s a chance that your skin is reflecting the tell-tale signs of a rough night’s sleep.
Without restorative sleep, your skin (and the rest of your body) misses out on essential recovery that keeps you healthy and, most of all, youthfully hydrated. Especially the production of growth hormone (GH), which is essential to refreshing cells, restoring skin elasticity, improving the body’s use of oxygen and even aiding in maintaining a healthy weight.
If you’re tired of looking tired, try these tips I’ve shared with my patients. They set the stage for a better night’s sleep, so you feel and look refreshed upon waking.
Use a humidifier. Skin becomes drier as we age because of a loss of lipids and a weaker skin barrier. Humidifiers put moisture into the air that helps relieve issues like skin dehydration.
Do something that relaxes you. Cortisol, the stress hormone, is in direct competition with sleep-enhancing melatonin. So, if you’re stressed before bed, your sleep will suffer. What relaxes me might not relax you, so dedicate some time to figuring out what helps you wind down and prep for bed. Try a warm bath, relaxing music, a cup of caffeine-free tea, aromatherapy or meditation. I advise all my patients to disconnect from anything digital. Whatever you do, make it a goal to take 30 minutes before your set bedtime to follow a relaxing routine.
Fortify your body with nutrition. Entering sleep allows your body to repair itself. Encourage this process by consuming healthy foods that are rich in antioxidants, omegas and amino acids. I like to eat walnuts and/or supplements that contain both omegas and antioxidants.
Do not eat a heavy meal within two hours of going to sleep. Your body, including your digestive system, needs to relax before you go to bed. Keep this in mind and, whenever possible, eat dinner earlier on in the evening.
Try a sleep-enhancing mist. Melatonin is found naturally in the body. It helps regulate your body’s circadian rhythm to promote deeper, more restful sleep. Beauty RESTore Sleep Oral Spray combines Melatonin with stress-relieving GABA and L-Theanine to encourage relaxation before bedtime. Just one to two mists an hour before bedtime not only encourages more restful sleep, but also helps improve the restorative abilities of your skin, so you wake looking refreshed and revived.
As we celebrate the launches of our two latest Retinol products, I reflect back upon many of the questions I have received over the years. One of the subjects I hear inquiries about a great deal of the time is retinol: a skincare ingredient that is incredibly beneficial and often misunderstood.
A Brief History
Retinol is a form of vitamin A.
As a commercial skincare ingredient, retinol was initially used to help treat acne, blackheads and dead cell buildup in pores, but early on we discovered that it also had some useful properties in terms of helping reduce fine lines and wrinkles.
The Difference Between Retinol and ReTin-A
Retinol and Retin-A are both part of a group of compounds in the vitamin A family known as retinoids. Retin-A is a prescription form of vitamin A that has been shown to reduce fine lines, smooth skin texture and help normalize pigmentation. You can get a prescription from your dermatologist for Retin-A and may quickly see results. It’s “cousin,” Retinol, is available in over-the-counter skincare formulations. Retinol may take longer to achieve results compared to Retin-A, but some find it less irritating.
When to Use Retinol
Retinol causes some photosensitivity in skin. That’s why it should be used at night, followed by sun protection the next day. Recommended frequency of use varies by skin type and the amount of retinol in the product being used. It’s a good idea to ask your dermatologist if retinol based products are right for you and if so, how often to use them. Basic guidance for starting a product with prescription Retin-A or over-the-counter retinol is to begin using the product every other night and, if it is well tolerated, work up to a nightly routine.
While retinol works wonders for many, it is certainly not for everyone. For example, people with rosacea or eczema are not good candidates for retinoids because retinoids exfoliate your skin and may cause it to become sensitive. Your skin may peel, flake, turn red and become dry during initial use. It is key to use small amounts as you introduce it into your night routine. If your skin builds up a tolerance to retinoids and is not showing any signs of sensitivity, add a gentle face scrub a few times a week to your routine in order to clear the top layer of old skin.
Natural Sources of “Edible Retinol”
Some dietary sources of vitamin A can provide you with an internal path to many of the benefits you can receive from topical retinoids. Each of the following contains at least 0.15 mg of retinoids per 1.75–7 oz (50–198 g):
Cod liver oil
Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement.
When most people think about the health and aging of their skin, the obvious and avoidable aggressors – like spending too much time in the sun, putting pressure on your face while sleeping, using tanning beds, sleeping in your makeup, or smoking cigarettes – usually come to mind. While these all are very important contributing factors to the aging process, they only tell part of the story.
Every day, your skin is damaged by sneaky environmental aggressors, including pollution and blue light from electronic devices. As it turns out, the hours we spend scrolling on Instagram are standing between us and that “#NoFilter I woke up like this” caption.
What is Blue Light?
Blue light is all around us, from the sun’s rays to man-made devices like our laptops, flat-screen TVs, tablets, cell phones, and even fluorescent and LED lighting. The sun emits significantly more blue light than our favorite technology, but the amount of time we spend in close range to electronic devices is taking this exposure (and its associated risks) to new heights.
Why is it harmful?
At 380-500 nm, blue light is one of the shortest and highest-energy wavelengths. Visible Light penetrates skin more deeply than UVA and UVB, and has been shown to generate more ROS (reactive oxygen species) than UVB and UVA combined. This increases the production of free radicals which, as you’ve probably heard, are bad for your skin and your health.
Here’s a fun fact: did you know that four 8-hour workdays in front of a computer is just as damaging to your skin as 20 minutes in the mid-afternoon sun? Putting this in perspective, 7 minutes of sun exposure at 1pm is powerful enough to induce immediate tanning!
Excessive blue light accelerates the oxidation process, stimulates the keratinocytes, and acts on melatonin. Its oxidative effects also elicit inflammation and cause damage to our natural barrier, making your skin less capable of holding onto cellular water and more susceptible to the dangers of environmental aggressors. The result? Skin that shows visible signs of aging, including hyperpigmentation, dullness, and fine lines and wrinkles.
What’s the Solution?
With Murad’s efficacious and technologically advanced formulas, you can now care for your skin around the clock with the complete City Skin® collection that protects and repairs skin day and night.
Shield skin during the day with City Skin® Age Defense Broad Spectrum SPF 50 PA++++. This ultra-lightweight formula goes beyond UVA/UVB protection to shield skin from blue light, pollution, and infrared radiation. Lutein and Iron Oxides enhance broad spectrum protection, adding defense against blue light, and infrared radiation while a polymer matrix acts like a “second skin” and blocks the adhesion and penetration of toxic environmental aggressors. A peach tint helps color correct and immediately boost radiance, and the formula works on all skin tones, absorbing quickly with no ashy residue.
Revitalize skin overnight for a radiant glow by morning with City Skin® Overnight Detox Moisturizer. This breakthrough formula, with super-charged antioxidants from Marrubium Plant Stem Cells, neutralizes pollutants and strengthens skin’s barrier while you sleep. Next Generation Vitamin C helps brighten and even tone, while nourishing botanicals plump skin to help visibly reduce fine lines and wrinkles.
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City Skin Age Defense Broad Spectrum SPF 50 PA++++