THE season for mince pies, festive parties and feeling absolutely, utterly, 100 per cent exhausted, is just about over.
But unfortunately, with the aftermath of intense social plans, short days and never ending darkness comes some serious tiredness.
GettyThe festive period can wreak havoc on our energy levels and our skin[/caption]
And what’s worse, it’s often quite plain to see how tired we are just by looking at our face.
Think sallow skin, dark under-eye circles and fine lines.
Hafiz Shariff is a sleep specialist and founder of Owl + Lark.
He says that without a sufficient amount of sleep – generally seven to nine hours for adults – the blood vessels beneath the eyes dilate, resulting in that distinct dark-blue shade.
“Furthermore, fatigue leads to the periorbital area (the area around the eye) turning duller, revealing the vasodilation underneath your skin,” he adds.
“If you’re sleep-deprived, your eyelids are also likely to be puffier than usual, casting a subtle shadow below your eyes, which can contribute to the appearance of dark circles.”
Our skin in general can also be a huge giveaway as to how tired we are, offering a gateway into the condition of our body.
“When fatigue sets in, the skin undergoes a noticeable transformation, manifesting as a lacklustre and dull complexion,” says Rebecca Elsdon, an advanced skin specialist and owner of Re/Skin Clinic in Sheffield.
“This is linked to the sluggish circulation that accompanies tiredness,” the expert adds.
“The compromised blood flow disrupts the delivery of essential nutrients and oxygen to skin cells, hindering their metabolic processes.
“Consequently, the skin appears dull and lifeless, lacking the colour indicative of a healthy complexion.”
So how can we help ourselves look less tired, from within?
Why are we so tired?
To work out how to look less tired, it’s important to work out WHY we might be so tired right now, aside from the fact that we may be socialising a little more than usual and burning the candle at both ends.
Kerry Beeson, nutritional therapist at Prep Kitchen says: “One of the reasons we might suffer from tiredness in winter is due to lack of vitamin D.
“Vitamin D helps to boost your mood and your immune system, regulate your blood sugar, and increase energy levels.
“It’s known as the ‘sunshine vitamin’ because it’s made in the body when our skin is exposed to the sun.”
Plus, in the colder months, we’re more likely to curl up indoors with comfort food, however Kerry says that this food tends to be high in fat and sugary carbs.
“High fat foods take a long time to digest and this can make us feel sluggish,” she explains.
“Sugary foods can cause blood sugar peaks and troughs – these dips can make us feel weak and fatigued, and encourage us to reach for more sugary foods, creating a vicious cycle.”
AlamyToo much screen time can make us look and feel more tired[/caption]
How to look and feel more awake
1. Supplement with vitamin D
Although you can get vitamin D from some foods such as oily fish, offal and red meat, Kerry says that it’s hard to get ENOUGH vitamin D from these foods.
“The NHS recommends taking vitamin D supplements in autumn and winter, when sunny days are scarce,” adds Kerry.
2. Swap your sweet snacks
Swerve the high-sugar snacks which could actually be making you feel and look more tired.
Instead, Kerry recommends a slightly healthier snack which still ensures you satisfy that sweet craving.
“If you do crave a sweet snack, then instead of a cake, opt for a couple of Brazil nuts and some dark chocolate (preferably 70 per cent cocoa and above) for an energising snack,” she says.
“Dark chocolate is full of antioxidants and minerals such as magnesium, which plays a significant role in energy production in the body.
“Brazil nuts are high energy foods, and contain selenium which helps to regulate thyroid function.
“The thyroid regulates your body’s metabolism and how you turn food into energy.”
3. Make berries your go-to
Mini but mighty, blueberries, strawberries and raspberries can help you not only feel more energised, but they’re great for skin health too.
“Berries are so easy to grab when you’re in a hurry, and they help to curb a sweet tooth,” says Kerry.
“Have a handful on your morning cereal or toast, in yoghurt, or with a few nuts for a recharging snack.
“Most berries are full of immune-boosting antioxidants, vitamins, and minerals to keep your body functioning optimally, plus fibre for sustained energy release.
“They also contain a little natural fruit sugar that can give you an instant energy boost when you need it.
“Dried berries such as goji berries are handy to keep with you to give you an energy injection on the go.”
4. Beat skin stress
Tired skin can often be caused by the foods we eat.
“A diet high in toxins and free radicals from highly processed foods and alcohol can really take its toll on our skin, causing breakouts, rashes, or just a lacklustre complexion,” explains Kerry.
“Oxidative stress caused by an excess of free radicals is a major contributor to tired-looking skin and premature ageing.
“These harmful molecules can damage collagen and elastin fibres, which are essential for keeping skin looking plump and firm.”
To combat oxidative stress, look to include plenty of antioxidant-rich foods like brightly coloured fruits and vegetables, whole grains, beans and pulses, such as lentils.
5. Support your gut
There’s a strong link between the state of our skin and our gut.
“If we have a lot of bad toxin-producing bacteria in our guts, this can result in skin inflammation and spots,” says Kerry.
Give your gut plenty of love by eating fermented foods to support your good gut bacteria, such as live yoghurt, kimchi, live sauerkraut, miso, tempeh, pickles, fermented cheeses, and kombucha – a fermented sparkling drink.
6. It’s in your eyes
Our eyes themselves can often be the biggest giveaway to how we’ve slept.
Bright, sparkly eyes can indicate a long, deep sleep whilst dark, bloodshot eyes can indicate the opposite.
Dr Nabila Jones, an optometrist from Optegra Eye Health Care, says that dark circles under the eyes, also known as periorbital hyper melanosis, can in fact be hereditary.
“Conditions such as allergies and asthma may worsen the dark circles and so managing these conditions may help to reduce their appearance,” says Dr Jones.
“Puffiness or eye bags can be caused by multiple factors including ageing, medical conditions, and dehydration.”
Traditional remedies, such as cool hydrating cucumbers and tea bags placed under the eyes, may help to reduce this eye puffiness due to the vasoconstriction properties (narrowing of blood vessels) of caffeine and cold temperatures.
Dr Jones adds: “Less salt intake, more sleep and reduced alcohol intake have also been suggested as helpful remedies to reduce eye puffiness.”
Dry eyes can also occur when we’re tired and this can be made worse by looking at screens.
“Heated eye masks reduce symptoms of dry eye by unblocking glands that produce essential oils in our eyes, therefore using heated masks may help to reduce the effects caused by dry eye such as blurry vision,” explains Dr Jones.
7. Try massage
You can help to counteract dullness and tiredness with some facial massage, according to Rebecca.
“The key mechanism is the stimulation of circulation as our under eyes generally have a disrupted circulation, especially when we are fatigued,” she says.
“Through massage, blood flow to the facial tissues is amplified, allowing for efficient delivery of oxygen and nutrients to skin cells.
“This heightened circulation not only revitalises the skin’s appearance but also aids in the drainage of the lymphatic system, essential for eliminating toxins that may accumulate due to sluggish circulation.”
Plus, facial massage helps to relieve stress, which can often show in our skin.
Try using your forefinger and thumb to squeeze the eyebrow area lightly, use circular motions with the pads of your fingers to massage your face, and relieve tension in the jaw by opening and closing your mouth several times.
8. Awaken your makeup
Simone Otis, head artist at 19/99 Beauty, says a simple make-up routine can help avoid the tired look, making us appear more alert.
She recommends using a luminising moisturiser and/or primer.
“Choose a complexion product; for a natural and fresh look I suggest a tinted moisturiser or light weight foundation,” she says.
“For the under-eye area, apply a thin layer of a colour corrector in a peach or orange to soften the look of any bluish circles under the eyes.
“Go for blush next – a bit of sheer but bright colour will distract from the under eye area and let you use less concealer later.
“Choose a cream blush in a bright shade, pink or rosy for example, that you can blend to a wash over the cheeks.”
Next, use a concealer under the eye area and anywhere else that you want a bit more coverage.
“Groom the eyebrows, add some highlighter to the upper cheekbones, along the brow bones, on the centre of the eyelids and on the inner corners of the eyes,” she adds.
“Curl the eyelashes and apply a coat or two of mascara.
“Apply a fine face powder only to the places you really need it, not over the entire face.
“You want to keep the glowy finish which looks fresh and healthy, so using a small fluffy brush and a face powder, set the concealer if needed, add a dab of face powder around the nose, on the centre of the chin and perhaps the centre of the forehead.”
Finally, choose a lipstick shade to add brightness to the face – a sheer cherry red, bright coral, a pinkish brown or a sheer fuchsia pink.
9. Make sleep your priority
Of course, looking less tired can often be down to just getting more quality shut eye.
Hafiz says that you can avoid tired eyes by minimising your screen time, particularly in the evening, as this will give your eyes a rest and make it easier for you to fall asleep, while also boosting the overall duration and quality of your sleep.
“Get in the habit of exposing yourself to bright light early on in the morning so you settle into a steady circadian rhythm,” the expert adds.
“Keeping your head elevated slightly during the night can also limit the pooling of blood around your eyes, so it might be worth sleeping with a second pillow.”