Happy Friday! I'm sending out this month's Self-Care Saturday post earlier as I'm going to the WV Book Festival tomorrow. Don't forget to download your free Sleep Ritual Builder above.
What is a sleep ritual for skin repair?
A sleep ritual for skin repair is a nighttime routine that is intentional and that promotes relaxation, healthy sleep, and rejuvenation of your skin. This isn’t something you should do every once in a while, like a spa day, but a way of living to aim for to have better sleep, skin, and health.
While you are sleeping, your body is working to repair and regenerate skin cells. This is the perfect time for your skin to get extra nourishment especially if you have mature skin. Here’s my guide on how to build a sleep ritual.
Creating a sleep ritual will not only help your skin to be repaired and regenerated during the night, but it will also promote calm and well-being. Doing this even a few times a week will be beneficial. You’ll wake up more refreshed and rested.
It will boost your skin regeneration, improve your skin barrier function, reduce stress and inflammation, and hydrate and restore your skin.
Set the Mood
Dim the lights in the evening. This will help the body produce more melatonin which is the hormone that helps regulate your sleep. Adjust the temperature to one that is cool and comfortable. Declutter your space before bed.
Aromatherapy can contribute to relaxation and help you sleep. Try lavender, chamomile, or sandalwood to create a more relaxing atmosphere. You can also spray your linens to help calm you mind and relax.
Avoid screens for 30 to 60 minutes before you go to bed as the blue light from screens can disrupt sleep patterns. You can switch to night mode or read a book instead of scrolling through your phone
Take a Relaxing Warm Bath (or a shower if you must)
Prepare your bathroom by dimming the lights, playing calming music or nature sounds and using a candle or two if you would like. Add plants in your bathroom or even dried eucalyptus or roses. Bring a tray to hold your drink, a book or other items such as a loofa or soap.
Before the bath, you might like to incorporate a gentle massage or exfoliation by using a dry brush and then a massage oil. If you’d like to learn more, here is a post on oil massage and ayurvedic baths.​
Fill the tub with water at a comfortable temperature that is relaxing. Avoid making the water too hot.
Add soothing ingredients to relax muscles and tension such as Epsom salts, magnesium flakes, herbal bath teas, milk or oat baths, or bubbles. You might also like to use a diffuser with essential oils or a spray with eucalyptus, peppermint and lavender.
After your bath pat yourself dry, apply a body oil or lotion while your skin is still damp to lock in moisture, and slip into comfortable clothes.
Limit Activities that are Stimulating
Avoid things like difficult conversations, emails, or work related things right before bed. If your mind is racing, try a brain dump into a notebook or a journal or make a to-do list to get stuff off your mind.
Spend a few minutes with your journal or favorite book before bed to unwind. Drink an herbal bedtime tea with ingredients such as chamomile or valerian about a half hour before bed to help you sleep.
Relaxing Skincare
Do a double cleanse and use a warm towel compress. Use an oil cleanser followed by a gentle water-based cleanser. Putting a warm, damp towel on your face will open pores and help circulation. It also just feels wonderful. I do it multiple times.
Then use your toners, serums, and treatments.
Oil Cleanser
Carrier Oils (choose a combination of ones you like or happen to have around):
Jojoba oil (great for oily and acne-prone skin) – 2 tbsp
Sweet almond oil (softens and hydrates) – 2 tbsp
Grapeseed oil (light and non-comedogenic) – 2 tbsp
Rosehip oil (brightening and anti-aging) – 1 tbsp
Optional Essential Oils (use with care; about 3-4 drops total):
Lavender essential oil – for all skin types
Frankincense essential oil – for mature skin
Tea tree essential oil – for acne-prone skin
Use your Night Cream or Facial Oil
Use a rich and moisturizing night cream with ingredients like shea butter to nourish and strengthen your skin barrier.
Don’t Forget the Eyes and Lips
Apply an eye cream or oil with beneficial oils, essential oils, caffeine, or peptides to help puffiness and fine lines. And finally, don’t forget your lip balm to soften lips and prevent overnight dryness.
Create a Sleep-Friendly Environment
Keep the temperature of your room sightly cool and dark to improve your sleep quality. A weighted blanket is useful to help reduce anxiety and promote deeper sleep. Earplugs or a noise machine or nature sounds can also be helpful to fall asleep faster and block out distractions. If you want total darkness, you might try blackout curtains or a sleep mask.
Sleep Position for Skin Health
They say that for skin, a silk pillowcase is the best. It helps reduce friction which minimizes sleep lines and can help your skin stay hydrated. If you want to sleep on your back, it can help as pressing your face against the pillow can contribute to wrinkles.
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Radiance & Ritual: Skincare and Self-Care for the Winter Season
Winter is a season of beauty and serenity, but it can also present challenges for our skin and well-being. In "Radiance & Ritual," we invite you on a journey through the winter season, exploring the art of self-care and skincare to help you thrive during these colder months.
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