در سال ۲۰۱۹ برآورد می شود که صنایع مرتبط با مراقبت از پوست رقمی بالغ بر ۱۳۰ میلیارد دلار فروش داشته باشند. این مبلغ نشانگر اهمیتی است که مردم سراسر جهان به سلامت، شادابی و زیبایی پوست خود می دهند. اما در کنار تمامی هزینه و زمانی که افراد برای مراقبت از پوست و زیبایی خود صرف می کنند، گاهی رموز ساده ای وجود دارند که می توانند تاثیرات شگرفی بر سلامت و شادابی پوست به خصوص پوست صورت افراد داشته باشند. یکی از این رموز ساده و عملی، اثرات خواب بر سلامت و ظاهر پوست انسان است که در این مقاله به آن می پردازیم.

تاثیر خواب کافی بر سلامت پوست
اثرات خواب بد و ناکافی بر پوست صورت
خواب کم و شرایط بد خواب می تواند باعث اثرات زیر بر پوست صورت گردد: افتادگی پلکها، ورم کردن چشمها، ایجاد یا تشدید حلقه سیاه دور چشم (Eye Dark Circle)، پریدگی رنگ صورت، افزایش چین و چروکهای پوست، تشدید خطوط و شیارهای موجود در صورت و عمیق تر شدن شیار بین بینی و گوشه لبها. یک مطالعه علمی در سال ۲۰۱۷ نشان داد که محدودیت خواب برای تنها دو روز، به شکل محسوسی بر زیبایی و شادابی پوست صورت افراد داوطلب تاثیر منفی داشت.
دلایل اهمیت خواب بر سلامت پوست و زیبایی
ذکر این نکته الزامیست که زمان خواب زمان ترمیم قوا و بازسازی برای کل بدن است و این موضوع منحصر به پوست نمی باشد. پوست و لایه های مختلف آن نیز تابع این قاعده کلی هستند. در تاریکی شب و فارغ از عوامل آسیب رسان نظیر اشعه ماوراء بنفش تابیده شده از خورشید یا مانیتورهای مختلف، پوست فرصت می یابد که خود را بازسازی نماید. با کم شدن فعالیت برخی ارگانها نظیر دستگاه گوارش و عضلات، نیاز به گردش خون در این ارگانها و اندام ها نیز کاهش می یابد. لذا خون می تواند به نحو بهتری به بخشهایی مانند پوست برسد. افزایش خونرسانی به پوست باعث می شود که مواد مضری مانند رادیکال های آزاد که در طول روز بر اثر تابش اشعه ماوراء بنفش ایجاد شده اند، توسط سیستم دفاعی بدن از بین بروند و جلوی اثرات مخرب آنها گرفته شود. از سوی دیگر، حرکات صورت در زمان خواب نسبت به زمان بیداری به حداقل خود می رسد. این بدان معناست که لایه های کلاژن و الاستین (که نقش داربست پوست را دارند و تخریب آنها باعث افتادگی پوست و ایجاد چین و چروک می گردد) کمتر درگیر حرکات کششی و انقباضی می شوند. کاهش حرکت این لایه ها به همراه افزایش جریان خون، به بافت کلاژن و الاستین پوست اجازه می دهد که آسیب های وارده در طول روز را ترمیم کند و به اصطلاح خود را بازسازی نماید.
آنچه باید انجام دهید:
– بین هفت تا نه ساعت بخوابید. بهترین داروی شادابی و سلامت پوست صورت شما، خواب کافی می باشد. اگر همواره کم می خوابید و از ظاهر پوست خود راضی نیستید، این دستور را تنها برای یک تا دو هفته به کار ببندید. تاثیر آن را به وضوح خواهید دید. برخی از افراد حتی با جبران کمبود خواب خود در تعطیلات آخر هفته، شاهد تغییر و شادابی پوست خود می شوند. خواب کم، باعث پیرشدن سریع تر پوست و جلوگیری از ترمیم و بازسازی آن می شود. در مقابل خواب کافی باعث کاهش ورم چشمها، افتادگی پلکها و حلقه سیاه دور چشم می شود، رنگ صورت را بازتر و شاداب تر می کند و از میزان چین و چروک و عمق شیارهای پوست می کاهد.
– صورت خود را پیش از خواب بشویید. با یک شوینده ملایم صورت خود را از مواد آرایشی، چربی و سایر آلودگی ها پاک نمایید تا منافذ پوستی باز شوند و اکسیژن که برای تنفس و ترمیم سلولی مورد نیاز است به پوست برسد.
– اگر پوست شما خشک است یا پس از شستن خشک می شود، از یک مرطوب کننده ملایم (و نه الزاما گران قیمت) پیش از خواب استفاده نمایید.
– حتی الامکان به پشت بخوابید. خوابیدن روی صورت می تواند باعث افزایش چروک گردد. توجه داشته باشید که کیفیت خواب شب بسیار مهم است. اگر نمی توانید به پشت بخوابید و تلاش برای به پشت خوابیدن به کیفیت خوابتان لطمه می زند، لازم نیست این کار را انجام دهید. از یک بالش با روکش نرم که کمترین آسیب را به پوست می زند و ضمنا سرتان در آن فرو نمی رود، استفاده نمایید.
– سر خود را بالاتر از سطح بدن نگه دارید. این کار علاوه بر کاهش خطر ریفلاکس معده و احتمال خرخرکردن، باعث کاهش بروز تورم چشمها و ایجاد حلقه سیاه دور چشم پس از بیدارشدن می شود، زیرا خون به شکل بهتری از وریدهای سطحی پوست صورت به سمت قلب تخلیه می گردد و امکان تجمع خون در حفره اطراف چشم کاهش می یابد و در نتیجه بر سلامت پویست و زیبایی شما می افزاید.
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پیج اینستاگرام دکتر فرنیا اشبین
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کانال نماشا دکتر فرنیا اشبین
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