“You look tired.” These three little words are the hardest ones to hear - especially when you aren’t. So how do we combat our increasingly fatigued faces?
In our experience, if a man tells you that “you look tired” this generally means you look different to normal, i.e. you aren’t wearing make-up. But what about when you actually look tired, and aren’t just concealer-free?
Researchers from Stockholm University have found that people who appear tired are also more likely to be perceived as unhealthy (that’ll be the red eyes, dark circles and sallow skin) and since our faces contain information on which we, humans, base our interactions with each other, how tired we appear can affect how others interact with us.
Here are our top tips on how to stop looking and feeling tired.
How to change bad habits
Myth expelled: lost sleep cannot be caught up on. Sleep expert Dr Neil Stanley explains: “Our bodies crave regularity so you should have a similar amount of sleep (seven to nine hours) a night.”
A study from America’s Center for Disease Control and Prevention has actually found that too much (more than 10 hours) or too little (below six hours) is linked to chronic conditions like diabetes, coronary heart disease and anxiety. A greater risk is observed when the sleep pattern changes abruptly – after the weekend, for instance.
That means that the risk peaks on Mondays, after our weekend lie-ins, because it’s more of a shock to our bodies. Scary, but there’s a solution at hand: “Wake up 30-40 minutes earlier on weekends than you would usually to ensure that Monday morning shock to the system is minimised,” Dr Stanley advises.
Using a light alarm clock means that you will gradually be drawn out of your slumber as the dawn (i.e. your lamp) rises, but if that’s not your thing, a traditional alarm clock will still do the job. Try and set it for the same time each day.
Why sunlight matters for skin
The changing seasons can be one of the main culprits when it comes to looking tired. The grey winter sky makes us look more sallow and tired than we actually are, and while we can’t change the weather, we can use light-reflective serums or primers. When the summer months roll around, the blue skies are more forgiving, brightening the look of your skin in natural light and making you look more awake.
There’s another sneaky way that winter light makes us look tired. A 2011 study of 5,000 women throughout the seasons found that circles and bags under the eyes appear significantly darker in the colder months. In fact, 82% of women have dark circles and puffy eyes in winter as opposed to 38% in summer.
That’s due to the body’s lack of vitamin D, a substance that is found in the body that increases bone density but must be synthesised by natural light. The lack of vitamin D makes us feel more lethargic and sleepy looking.
To counterbalance it, psychologist Ken Goodrick advises: “Sneak out for a 10-minute walk outside at least once during the day or when you’re at your most tired — bright light has a caffeine-like power to make you look alert. Get out even if it’s grey; you’ll get a lot more light exposure than you do in your office.”
Failing that, use light-reflecting products on your face to make the most of the light you do have. For a dewy glow, whatever the sky is doing.
Why deep breathing could help
When we breathe naturally it tends to be shallow and quick, meaning that we aren’t taking in enough oxygen. This means we have higher levels of carbon monoxide in our blood which can make us more tired. When we don’t get enough oxygen in our blood, our heart rate and blood pressure increase too, all of which causes untold stress on our bodies.
This also affects our faces, as bad circulation (caused by the lack of oxygen) results in fluid building up within the tissues around the eyes, leading to bloated faces. Sleeping on your side or stomach can encourage fluids to collect under your eyes so try to sleep on your back, at least for the few hours before you have to get up.
Stress expert Neil Shah also suggests that we should practice deeper breathing to ensure our bodies are oxygenated as they should be. “Practice breathing from your diaphragm several times each day — when you’re feeling tired, put your hand over your abdomen and inhale, and focus on making your stomach move,” he says.
Why you need to stay hydrated
“Dehydration during the night causes waking and can even lead to panic attacks,” explains Dr Stanley. Keeping a large glass of water by your bed and drinking half before bed and half in the morning should ensure you’re hydrated but not too hydrated.
It’s not just night-time hydration ruining our appearance, though. Even mild dehydration can make us look and feel lethargic. Our blood volume lowers, meaning we don’t get as much blood to our brains and our heart has to pump faster. While our body is working overtime, the blood (and colour) is diverted away from places that don’t need it, like our faces, causing us to look ultra-drained.
We’re told to drink eight glasses a day but that’s just a guess; the real amount depends on your weight, height and activity level. The hydration calculator will tell you your precise daily water quota.
What bedsheets you need
Cotton bedding fabric is made of thousands of random fibres twisted into yarns with tangles that protrude from the fabric’s surface. The higher the thread count, the more fibres are packed into the fabric’s construction which leads to thicker, stiffer sheets.
If you wake up with raw or sensitive skin on your face, it could be that your thread count is too high, causing irritation. Dyed bed linen can also add to this facial aggravation, (exacerbating the tired appearance of your skin) so opt for low-thread count white linen if tired-looking, blotchy morning skin is becoming a concern.
Sleeping on your side or back is preferable too; lying on your stomach pushes your face into the harsh cotton causing more inflammation still.
The ideal choice is silk sheets that glides across the skin – amino acids found in silk could prevent premature ageing.
Why sugar is the nemesis of awake-looking skin
We know that sugar is the nemesis of beautiful skin. Renowned American dermatologist Dr Nicholas Perricone confirms this: “One of the reasons inflammation occurs in the skin is from a rapid rise in blood sugar, which causes biochemical changes in the cells that results in accelerated ageing. When blood sugar increases, sugar can attach itself to collagen in a process called glycation, making the skin look stiff. Losing the elastic resilience of young skin will give you deep wrinkles and make you look old.”
It’s hard enough to avoid office treats as it is, but your sleep-deprived brain finds it impossible to resist. People who have gone without enough sleep release higher levels of hormones that let the body know it’s time to eat – and fewer hormones that signal being full, according to the University of Chicago Medical Center.
Research from Uppsala University in Sweden also shows that the sleep-starved select bigger portion sizes. If you want to wake up looking peachy follow Dr Perricone’s advice: “The amino acid tryptophan helps the body get regular sleep. The best sources include salmon, turkey, cottage cheese and grapes – which are brilliant for your skin too.”
How movement will help
Poor posture doesn’t just make you look tired; it makes you physically wearier too. “When the joints aren’t aligned properly, the whole body has to work so much harder,” says Sherry Brourman, a physical therapist in Los Angeles and author of Walk Yourself Well.
A slouched-over posture puts extra strain on your hips and back making you feel more tired than you actually are. There’s a simple way to adjust your standing posture, Brourman says: “While gazing down – without craning your neck – you should be able to see the tops of your shoes.”
But just walking around instead of staying stuck at your desk helps implicitly. Sitting in one position for long periods of time can drain our energy levels; a study by the Aeromedical Research Laboratory found that people who were tired performed better standing up than sitting down.
Your body also links any inactivity (like sitting down for hours) with sleep, and, finally if you’re staring at a computer screen for 10 hours on the trot (hello life), you blink less, leading to dry eyes, eye strain and fine lines around the eyes – all of which makes us look tired, when actually we’re just work-laden. Take one minute of every hour to walk around, have a break and move – you’ll see and feel the difference immediately.
How to combat a tired face via your beauty routine
A dull complexion is a sure-fire way to look like you haven’t got enough rest, but luckily for us skincare is on hand.
The rise and rise of acids has led to a new wave of women sweeping away dead skin cells and grime to reveal clearer, fresher skin. Using an acid toner or serum each night is the way to go, from glycolics to retinols there’s something for you.
Cosmetic doctor Dr Frances Prenna Jones reinforces this promoting an extra dose of exfoliation if we’re looking weary. “Use glycolic acids. These fruit acids dissolve the top layer of dead skin cells and resurface the skin by allowing the active new skin cells underneath to spring to the surface for plumper and brighter skin.’’
Sleep masks are another trend that isn’t going away. They’re not the gloopy clay kind that will ruin your pillows either, these clear gel like formulas will sink in and give you an overnight facial.
If after all that you wake up with a tired, puffy face a cool hit of a refrigerated jade roller will finish the job for you.
Drunk Elephant T.L.C. Framboos Glycolic Night Serum
Pixi Retinol Tonic
White Lotus A Grade Jade Facial Roller Double
Garnier Eye Sheet Mask Hyaluronic Acid And Orange Juice
Caudalie Glycolic Peel
REN Wake Wonderful Night-Time Facial
Fresh Vitamin Nectar Vitamin C Glow Powder
Images: Asdrubal Luna / iStock / Pexels