YOU can take years off your face in your sleep - and it’s not down to the products you use, a dietitian has revealed.
When we think of anti-ageing, most of us think about lathering retinols on our faces at night and SPF in the morning.
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But in fact, what you put inside your body has just as much of an impact.
According to Valerie Agyeman R.D.N., a dietitian and the host of women’s health podcast Flourish Heights, you should be supplementing your sleep.
That is, taking certain pills or capsules made by health and wellness brands to help you get a better night sleep.
“Certain supplements may promote better sleep by providing key nutrients that support relaxation and regulate sleep-related hormones,” Valerie told Vogue.
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Prioritising good quality sleep will enhance your skin’s ability to repair and rejuvenate itself while you’re catching Zs.
As a result, you’ll have glowing and youthful skin from within.
“Sleep supplements may indirectly help skin health by improving sleep quality - a.k.a that beauty sleep - allowing the body to repair cells,” Valerie said.
She stressed the importance of having a good skincare routine to run alongside supplementation, though.
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Valerie added that supplements are most beneficial for women experiencing difficulty falling or staying - such as those with insomnia or going through the menopause.
They’re also particularly helpful for people with certain nutrient or vitamin deficiencies - such as iron and Vitamin D.
The type of supplements you want to look out for (in Valerie’s opinion) are ones including valerian, magnesium, melatonin and ashwagandha.
Each of these ingredients play a unique role in improving sleep quality, with magnesium being the most commonly available one in the UK.
Magnesium promotes muscle relaxation, regulates melatonin (our sleep hormone) production, reduces stress and balances neurotransmitter activity in the brain.
Valerie recommended the £6.07 Nature Made’s Magnesium Glycinate as its “gentle on the stomach and helps with menstrual cycle support, relaxation, sleep and stress”.
However, Holland & Barrett’s Calcium Magnesium Vitamin D & Zinc supplements are another option and currently just £4.99 in the sale.
One buyer said they noticed a difference in the quality of their sleep after just one week of taking them.
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“I really think I feel a difference after only a week - more energy, better sleep and arthritis pain easing,” they beamed.
“These are really helping my restless legs at night and I am getting a better, deeper sleep every night,” another buyer reviewed.
The best sleep routine and environment
Thomas Høegh Reisenhus, TEMPUR® sleep specialist & sleep counsellor, reveals the key components of a good bedtime routine and environment...
A sure-fire way to facilitate a better night’s sleep is to practice good sleep hygiene.
Establish a sleep routine that works for you and stick to it.
This will help your body establish a consistent, natural sleep-wake cycle which can do wonders for your overall sleep quality.
As such, try to avoid making up for lost sleep with a lie-in.
Instead of sleeping in, spend your morning reading a book in bed or having a leisurely coffee in the kitchen.
Ensure that your bedroom, bedding, and sleepwear are fit for purpose too.
The ideal sleep environment is dark, quiet, and cool – much like a cave.
If you find unwelcome sources of light are keeping you up, consider investing in an eye mask or black-out curtains.
Adding soft furnishings can be a great way to reduce noise, with the surfaces having an absorptive quality, but if this doesn’t work, consider embracing a soothing soundtrack to block it out.
In terms of temperature, try to keep your bedroom at 18°C. You can further reduce the risk of waking up due to overheating by ensuring that all your bedding and sleepwear is made with natural, breathable materials such as cotton and linen.
Bear in mind that everyone is different; what might work for most, may not work for you!
Whilst knowing how much sleep you should get, how to overcome common barriers, and practicing good sleep hygiene can facilitate a great night’s sleep, if you continue to struggle with sleep or fatigue persistently, do not hesitate to visit a doctor or health professional for support.
