Ever since I can remember, my grandmother (by the way she is 87 and she looks like she’s in her 70s) has religiously had an afternoon nap after lunch. Not only that, but she is also in bed before 11pm.

So then I can’t help but ask: is sleep the fountain of youth?

A lot of cultures have an afternoon nap, but most of us are not even taking a lunch break. In my opinion, sleep is very important to keep us young. Sleep is the time when we rejuvenate our skin and connective tissue. A time to recharge our nerves.

There are no rules when to sleep, an afternoon siesta might be appropriate for someone, not for others. How much sleep do we need? Just the right amount! Too much leaves us sleepy all day, too little leaves us exhausted. In my opinion going to sleep with a clear stomach and clear mind is important for your beauty sleep. The key is to get enough, which is roughly 7-9 hours of quality sleep.

Tips to help your optimum skin results when you sleep

You have heard me say, “Double cleansing is crucial at night!” (Check out my video when you join my skin family.) You want to make sure all the makeup and pollution is removed from the day to get the skin working at its optimum with all your night regime ingredients you have applied.

I recommend using an essential face oil at night, improving the lipid barrier function (which gets damaged on a daily basis) giving you that healthy glow when you wake up. Oils can deliver nutrients, like essential fatty acids, to the skin. Essential oils can also have an aromatherapeutic benefit. Oils should be selected according to their therapeutic properties. Have a look at my essential organic oils.

Make sure you drink plenty of water during the day to stay hydrated during the night, as skin loses more water during the night.

Elevating your head with an extra pillow can reduce swelling under the eyes in the morning. Because your lymph is moving by natural muscle pressure and gravity, but at night it slows down. (Want to know more about this? Read my journal post on lymphatic drainage here.)

I tell my clients to change their pillow regularly because bacteria and grime can build up on your pillow.

Regardless of the season you should have a humidifier; it will boost your skin while you are sleeping. Dry heat and cold can accelerate the skin's ageing process.

As you all know, facial massage is my big passion. I truly believe massaging your skin with a face roller, Cryo sticks or with your hands to get your blood vessels and lymph moving will kick start the whole overnight process. This significantly helps to calm down irritated skin and inflammation in the skin from the day.

Sleep with a silk pillowcase as it is gentler on the skin. I recommend this to clients who suffer from sensitive skin and acne. Evidence also suggests that it minimises fine lines and wrinkles.

What if I struggle to sleep?

By reducing stress, anxiety, and stimulants, the relaxation from a regular bedtime routine can enable you to drift off to sleep. Here are some key elements:

Breathing exercises reduce stress in the nervous system and may prepare your brain for sleep.
Make sure your bedroom temperature is comfortable.
A quiet environment, finding a cozy place or listening to some relaxing music and dimming the lights. Wind down at least half an hour before bed.
Disconnect from electronic devices because they stimulate the brain too much.
Meditation before bed can reduce anxiety and your mind wandering around. I listen to Headspace. Anyone can meditate; you only need to devote 5 minutes to it. Meditation can open doors to clarity and inspiration that is usually available during the dream state.
Progressive Muscle Relaxation creates a calming effect by gradually tightening and relaxing muscles throughout the body.
Establish a regular sleeping pattern/routine.
Regular exercise during the day for 20 minutes can facilitate better sleep. A physically tired body often relaxes quicker.
Take a warm bath an hour or two before bedtime, not too hot. This warms the blood a little, giving a soporific effect when it circulates to the brain.
I recommend training yourself to sleep on your back, by sleeping on your side you can compress your face and chest for long hours and this can result in lines.

Essential oils that I recommend to help with sleep

The calming, soothing, balancing, anxiety-reducing benefits of essential oils make aromatherapy very useful for helping you to sleep.

I recommend bergamot, chamomile, lavender, sweet marjoram, lemon, neroli, petitgrain, sweet orange, sandalwood and vetiver. Simply add a drop or two of any essential oils to your pillow or a blend in a vaporiser or add 3 drops to your bath. Kat’s Relaxing Organic Body Night Oil can be used as massage oil.

Supplements and food that can help with sleep

I take magnesium every night before bed. I recommend the brand Biocare. Vitamin B6, B3 and magnesium act as a cofactor in the conversion of tryptophan to serotonin which contributes to an improved sleep cycle. Eat foods high in tryptophan such as bananas, figs, dates, yoghurt and wholegrain to promote sleep.

Avoid the consumption in the evening of big meals and spicy foods. Caffeine, alcohol, sugar, caffeinated tea, cheese, chocolate, wine, ham potatoes, spinach and tomatoes contain tyramine which increases norepinephrine, a brain chemical stimulant.

Herbs teas such as valerian, passion flower, chamomile and hops have all been used to reduce sleeplessness and induce relaxation. Ashwagandha can reduce your reaction to stress, supports your sleep or calms anxiousness. I recommend the brand Solgar.

Be sure to talk to your doctor before you try any new herb or supplement. Even all-natural foods and drinks like tea can cause allergic reactions or interact with certain medications. Some herbs and supplements can be harmful to people with certain health conditions.

Embrace healthy sleep as a way to healthy skin. Paying attention to how we treat our skin during sleeping should not be overlooked. It is not just to keep our skin healthy and glowing but also to keep our body and mind healthy for many years to come.