Sleep – the best skincare

You can follow all my skincare advice to the letter, but if you are not getting enough sleep, you will struggle to bring your skin to its optimal health.

Sleeping is the body’s need to detoxify and regenerate… This is when the immune can get into action with energy and undisturbed by our activities.  Any injuries of the day are given attention, stresses the mind has encountered are dealt with by the subconscious, and the lymph can be properly recycled out of accumulated toxins.

Lack of sleep is the worst enemy for the skin, but too much can also bring its drawbacks, generally between six and eight hours is ideal.  Too much or too little and your skin will be the tell-tale sign – puffiness, dark circles, premature ageing – all signs of needing more sleep or having too much… yes there's such a thing as getting too much!

Disrupted sleep is a well-documented manifestation of stress. Jetlag, stress, anxiety and generally feeling out of sorts all manifest as stress and can disrupt our sleeping patterns. During these times we find ourselves, consciously or not, in a constant state of high-alert, this is the commonly known state of ‘fight-or-flight’ mode – a draining state that refuses to switch off.

For almost 20 years I have been trying to help my clients improve their skin through addressing their sleep issues. Here is what I find works:

FRAGRANT LINEN - NOT A GOOD IDEA!

Overly fragranced bed linen is the worst mistake most people make. When we fall asleep, we want to detoxify, not breathe in more toxins. You may at first enjoy getting into a fragrant bed but when it’s time to fall asleep the scent will keep your brain active for longer. Choose an eco-washing detergent that is not overly scented.

If you are feeling anxious before bed, you can make yourself a relaxing oil to massage on the chest and neck. Essential oils when used properly are the best natural sedatives as they work on mind and body. 

Here is a calming recipe I love:
30ml vegetable oil of your choice
2 drops Lavender
3 drops Chamomile
1 drop Vetiver

If you would like a readily blended oil, try Sleepy Head. It is a dreamy body oil, made with valerian essential oil that sedates and soothes the nervous system. It also has marjoram and chamomile that calms over-active minds and relieves anxiety and distress. Lemon clears the mind and lifts the spirits, sending you to bed feeling light and sleepy.

STRETCH & BREATHE IT OUT

Make sure to take some fresh air during the day – move yourself, breathe. Toward the end of the day, light a candle and reconnect with yourself.

ELIMINATE HOT DRINKS PAST 5PM… EVEN THE CHAMOMILE TEA!

Any hot drink in the evening is going to disturb our sleep by giving us the need to go to the bathroom during the night, thus disturbing our sleep. It’s Important to stay hydrated during the day, but after dinner we should refrain from drinking too many liquids and making a rule of no hot drinks at all. 

Caffeine is a well-known hindrance for good sleep, so I recommend sticking to herbal or decaffeinated in the afternoon.

Drinking herbal tea in the day is of great benefit to soothe inflammation and hydrate the digestive system - slow and difficult digestion prevents the body from fully relaxing at night. Drinking peppermint, lemon balm and verbena tea throughout the day contributes to deeper relaxation at night.

LASTLY BUT MOST IMPORTANTLY…

You must be diligent with routine - going to bed and waking up at the same time every day will train your metabolism to slow down at the end of each day.  A long time ago a client told me this and my initial reaction was 'What, even waking up early at the weekends? No thank you, I love my sleep!', that is all well and good when you don't have any issues sleeping, despite when you go to sleep, but when life's events start to disrupt that ability we need to make changes to find stability and strength to cope with our daily stresses… and of course to have beautiful youthful skin!

More advice on sleep and skincare can be found in my book, ‘Perfect Skin – Unlocking the Secrets’.

PRODUCTS IN THIS BLOG

Sleepy Head

Tea

Candles

Perfect Skin

 

 

“We are designed whole; our emotions are not a separate part of our bodies that we can detach, the body cannot function without the emotions we feel.”
Alexandra

We are all too aware of how our emotions directly affect our skin, especially during the obvious direct skin-mind connections, for instance, when we feel embarrassed our skin does not really help the situation by blushing. But are there other connections that we are not aware of?

Let’s talk about stress for a minute…

Acne, alopecia, eczema, rosacea, psoriasis, hives, and other skin rashes – all can be either stress-related skin conditions or conditions exacerbated by stress.

These manifestations of stress through the skin are not always associated with our emotions. This is because they usually manifest a few weeks or months after the stressful period or they are manifestations of underlying stress that we are not so aware off… such as the feelings we supress, anxiety being the main culprit.

This issue is vastly covered in my book 'Perfect Skin, Unlocking the Secrets', in the meantime here are a few things I recommend for calming those stress levels…

 THREE BREATHS A DAY

Day or night, having a candle lit in the home has a wonderful calming effect. Just the act of lighting, is you making time for yourself.  Sit quietly by the candle and take three deep breaths. Inhaling softly and deeply through the nose into your belly and exhaling softly and fully out of the mouth until your stomach muscles are contracted.

MASSAGE

Breakouts on neck and jaw are commonplace in times of stress. Lymphatic drainage is an incredibly effective tool for helping with this. Massage the face everyday, even just for a minute.

Take a look at this tutorial of me sharing tips on a quick face massage

 

OILS

The therapeutic effects of essential oils work simultaneously on skin and mind. Mother Nature has perfectly designed these natural skin remedies that also have a powerful effect on the emotions, which in turn will benefit the skin.

 Antidote is our pocket-sized pulse point oil to comfort, protect and revive. The antidotal blend is inspired by an ancient formula of alpine sacred oils to ward off disease from the body and protect the soul from negative energy.

In ‘Perfect Skin’ there is a lovely Anxiety blend oil that can be created at home and has the most wonderful fragrance that lingers blissfully from day to night. 

Anxiety Blend Oil

25ml carrier oil
5 drops Bergamot essential oil
3 drops Clary Sage essential oil
2 drops Vetiver essential oil

 The body oils have all been hand blended for to nourish the skin and soothe the senses. Workaholics Blend is a particular favourite, the synergetic blend of Neroli, Lemon, Lavender and Geranium is a real tonic when stressed.

Top Tip –

For very busy people, apply body oil on just showered damp skin and pat-dry with a flannel, et voilá, beautiful soft skin with zero effort.

 TIME FOR TEA

The link between the emotions and the gut is well known. We will go into this another time, but a cup tea, herbal in particular, is such a lovely remedy for unsettling times. Pop the kettle on and feel better from the inside out.

 Above all else, especially during such surreal times as this, be kind to yourself. Practice the art of self-acceptance and go a little easier on yourself. Failing that, a cup of tea and a good deed for others will help no end.

 If you, or someone you know, need a little extra support during these times, here are a few organisations that are here to help:

MIND
Shout
Mental Health Foundation

 

Recipes for natural remedies

A few simple ingredients in your kitchen that will comfort the soul and boost your immunity in equal measure… 

Momma Soveral's cough syrup

Carrots are rich in vitamin A and other antioxidants that support to immune system.

Here's a simple remedy from Alexandra’s mother to soothe a cough and sore throat, or to boost the immune system…

What you will need:
One carrot
A little bit of brown sugar

• Thin slice a carrot into a ceramic or glass bowl.
• Cover the carrot slices with a dusting of brown sugar.
• Cover and leave overnight (out of the fridge).
• A lovely syrup will form that soothes and heals.

A teaspoon a few times a day will work wonders.

Jorj's Smashing Avocado

• Take one semi ripe or not too soft avocado
• Cut in half with sharp knife, piece skin and press knife blade until you hit the stone
• Rotate knife & avocado in tandem so that start point becomes one with finish
• Twist and behold, two halves. Removed stone
• Sprinkle with salt to taste
• Take one half and cup in hand, with tea spoon procedure to eat

Done!

  

Perfect Skin's Soups

There are numerous soup recipes in Alexandra’s book, ‘Perfect Skin’, but it all begins with a good base – a lovely way to use up any leftovers or vegetables that might be on the turn:

 What you will need:

1.7 litres water

1 large white onion, cut into quarters

2 garlic cloves, crushed

1 large carrot, peeled and roughly chopped

1 large potato, peeled and cubed

Any extra or leftover vegetables

A pinch of salt

A pinch of freshly ground black pepper

         Bring water to the boil

• Add all the ingredients in the above order (leave the leftover vegetables out)
• Take off the heat and blend until smooth
• Return to heat and add leftovers. Cook until tender
• Season and serve
  
  

 Root Vegetable and Watercress Soup

 This is Alexandra’s “all-time favourite” soup, so we had to include it here!

 What you will need:

1.7 litres water

1 medium chilli, finely chopped

3 garlic cloves, crushed

1 large white onion, finely chopped

2 carrots, peeled and roughly chopped

½ medium swede, peeled and roughly chopped

2 medium sweet potatoes, peeled and roughly chopped

2 parsnips, peeled and roughly chopped

1 red pepper, roughly chopped

1 turnip, peeled and roughly chopped

A pinch of salt

A large bunch of watercress, washed

A drizzle of olive oil, to serve

 

• Bring water to the boil
• Add all the ingredients, except the watercress, in the above order
• Take off the heat. Add the watercress and cook for a couple of minutes
• Check the seasoning and drizzle with the oil before serving

 Enjoy!

 

For more delectable recipes that feed the soul and leave you glowing, look no further…