There are plenty of good-for-you habits you try to achieve on the daily—from mastering new recipes to learning as many stress-management skills as possible. You’re in a state of constant self-improvement, always looking for new ways to feel even better. And we’ve got good news for you: There’s a super-easy way to score even more health perks from the habits you already established in lockdown.
Maintaining healthy habits is a good idea at any time of the day, but certain ones can give you more bang for your buck when done before bed. This is because they help to enhance the restorative rituals your body checks off while you sleep.
Wash your face
The best thing you can do for your skin is remove your makeup and wash your face before you hit the sheets. Cleansing every night is so important because as we sleep, our skin takes advantage of this time to naturally rejuvenate and heal itself. Sleeping with your makeup on leaves impurities on your skin that disrupt this process, leading to bacterial buildup, breakouts, and premature signs of aging.
Apply a retinoid
This prescription vitamin A derivative is best known for helping to increase cell turnover and encourage new collagen formation in the skin, which can lead to younger-looking skin when used regularly. Many moisturizers, serums, and even sunscreens claim to contain retinoids, but they’re wasted when added to daytime products, because almost all retinoids are broken down by the sun’s UV rays.
To get the most from your topical retinoid, apply it to your face, neck, and hands at bedtime.
Use mouthwash
When it comes to neutralising the cavity-causing acids that set up shop around our teeth and gums, saliva is the body’s partner-in-crime—only, we produce less of the stuff when we sleep. That can dry out your mouth, leaving teeth and gums vulnerable to things like tooth decay and gingivitis.
Enter mouthwash: Swishing some before you hit the hay gives it the whole night to work, while also giving your mouth an extra layer of protection during the saliva drought. Antiseptic rinses help get rid of bacteria that cause gum disease and bad breath. Meanwhile, fluoride rinses help with preventing tooth decay.
Eat yogurt
Giving your body a dose of good-for-your-gut bacteria before bed can help your immune system function optimally throughout the night, which is when it’s at its busiest. Look for “live active cultures” on the label of your favourite brand to ensure it contains good bugs like lactobacillus.
Some research suggests that noshing on yogurt and other protein-rich foods before bed can also help your muscles repair and grow.
Get some exercise
When we sleep, our breathing is relatively infrequent and shallow, so oxygen levels are lower overnight. By taking a 15- to 20-minute walk before bed (and breathing deeply throughout), you can help your cells stock up on the oxygen they need to accomplish all of their restorative handiwork while you snooze.