Ashwin Lewis
Puffy eyes and dark circles are often caused by a lack of sleep. To avoid this, it is recommended to sleep on your back with your head elevated, wash your face before bed, and stay hydrated. Other factors that can contribute to under-eye bags include diet, sun exposure, allergies, and genetics. While there are cosmetic procedures to smooth the under-eye area, making simple lifestyle changes can help reduce the appearance of eye bags in the long term.
How to sleep to avoid bags under eyes:
| Characteristics | Values |
|---|---|
| Sleep position | On your back with an extra pillow under your head |
| Pillow type | Tea pillows (green tea preferably) |
| Pillow count | Two or more pillows |
| Pillow arrangement | Under the head |
| Head elevation | Yes |
| Face | Wash your face before bed, especially if you wear makeup |
| Alcohol intake | Reduce alcohol intake |
| Salt intake | Reduce salt intake |
| Water intake | Stay hydrated |
| Sun exposure | Wear sunglasses, sunscreen, and hats |
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What You'll Learn
Sleep on your back with an extra pillow under your head
If you want to avoid bags under your eyes, sleeping on your back with an extra pillow under your head is recommended. This is because gravity causes fluid to collect under your eyes, which can result in bags forming. Elevating your head with an extra pillow helps to prevent this fluid from pooling and creating puffiness. Using two or more pillows or a wedge pillow should be enough to keep the fluid from settling under your eyes. If propping your head up with pillows hurts your neck, try raising the top end of your bed by a few inches instead. You can do this by placing bricks under the bedposts or using bed risers.
Sleeping on your back without pillows that elevate your head may also be beneficial. This is because sleeping on your side or stomach can cause fluid to collect under your eyes due to gravity, leading to puffiness.
In addition to improving your sleeping position, you can also reduce the appearance of eye bags by making other lifestyle changes. This includes getting enough sleep, staying hydrated, reducing your salt and alcohol intake, and limiting your sun exposure. If you have allergies, treating them or avoiding triggers may also help to reduce puffiness.
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Avoid eye makeup when sleeping
It is important to wash your face before bed each night, especially if you wear makeup. Sleeping with mascara or other eye makeup on can expose your skin to free radicals, which can create oxidative stress and potentially cause your skin to show signs of premature ageing.
Makeup can also rub off onto your pillowcase, and when you sleep on your side or front, this can transfer back onto your skin, potentially clogging pores and causing irritation.
Additionally, makeup can contain chemicals that can be harmful to your skin, and leaving it on overnight can increase the risk of skin irritation and infection.
Removing eye makeup before bed is a good nightly routine to get into, and you can also try elevating your head with extra pillows while you sleep. This helps to prevent fluid from pooling in your lower eyelids and creating puffiness. If propping up your head is uncomfortable, you can try raising the top end of your bed by a few inches instead.
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Stay hydrated and limit alcohol
Staying hydrated is an important step in reducing under-eye bags. The area under the eyes is susceptible to dehydration, which can cause the skin to become dull, uneven, and more prone to fluid retention, leading to bags and dark circles. Experts recommend drinking around 2.7 to 3.7 litres of water daily to keep skin hydrated and plump. A simple way to do this is to carry a reusable water bottle with you throughout the day.
Alcohol contributes to dehydration, so limiting your intake can help prevent under-eye bags and dark circles. Alcohol dehydrates the body and causes the blood vessels under the eyes to dilate, making under-eye bags and dark circles more prominent. If you do drink alcohol, it is important to also drink ample water to stay hydrated and get enough rest in the following days to reduce alcohol's negative effects on the skin around your eyes.
In addition to staying hydrated and limiting alcohol intake, getting enough sleep is also important for reducing under-eye bags. While lack of sleep doesn't usually cause under-eye circles, it can make you look paler and more hollow-eyed, so shadows and circles are more obvious. Elevating your head while you sleep can also help prevent fluid from pooling in your lower eyelids and creating puffiness. Using two or more pillows or a wedge pillow should do the trick. If propping up your head hurts your neck or makes it difficult to fall asleep, you can try elevating the entire top end of your bed by a few inches using bricks under the bedposts or special bed risers.
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Reduce salt intake
While there are many causes of under-eye bags, such as ageing, genetics, allergies, and skin conditions, one of the most common causes is a diet that contains too much salt. Eating salty foods can lead to fluid retention under your eyelids, resulting in a puffy appearance.
To avoid this, it is recommended that you reduce your salt intake. Here are some tips to help you cut down on salt and prevent under-eye bags:
- Increase your water intake: Drinking more water can help flush out excess salt from your body. Aim for 8-10 cups of water per day to stay hydrated and reduce fluid retention.
- Read food labels: When shopping for groceries, take time to read the nutrition labels on the products. Look for items that are low in sodium or have reduced salt content. Compare different brands and choose options with lower sodium levels.
- Cook at home: Cooking your meals at home gives you greater control over the amount of salt you consume. Use fresh, whole foods and limit the addition of salt. Experiment with herbs and spices to enhance the flavour of your dishes instead of relying on salt.
- Reduce processed foods: Processed and pre-packaged foods tend to be high in salt. These include items like frozen dinners, canned soups, cured meats, and snacks like crisps and crackers. Opt for fresh, home-cooked meals instead, and choose whole, unprocessed ingredients.
- Gradually reduce salt: If you're used to a high-salt diet, suddenly cutting down might be challenging. Gradually reduce the amount of salt you add to your meals over time, allowing your taste buds to adjust. You'll be surprised at how quickly your palate adapts, and you may find yourself craving less salt.
- Spice it up: Explore different spices and herbs to add flavour to your meals. Lemon juice, garlic, pepper, turmeric, and cinnamon are just a few examples of ingredients that can enhance the taste of your food without reaching for the salt shaker.
By implementing these strategies, you can effectively reduce your salt intake and help prevent under-eye bags. Remember, it's also important to address other lifestyle factors, such as getting enough sleep, staying hydrated, and protecting your skin from sun damage.
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Wear sunglasses and sunscreen
While getting a good night's sleep is essential for preventing bags under your eyes, there are other things you can do during the day to help keep those eye bags at bay. One of the best ways to do this is to wear sunglasses and sunscreen.
Excess sun exposure can cause collagen to break down quicker than it does during the normal aging process, so protecting your eyes from the sun is crucial. By wearing sunglasses with UV protection, you can help prevent the breakdown of collagen and reduce the likelihood of developing eye bags. Look for sunglasses that wrap around your face, as this will block more sunlight than smaller styles.
Additionally, wearing sunscreen can also help prevent eye bags and dark circles. The sun's harmful UV rays can accelerate skin aging and cause pigmentation issues, so applying sunscreen to the face and the delicate under-eye area is essential. Choose a sunscreen that is specifically designed for the face, as these tend to be gentler on the skin and less likely to irritate the eyes.
It's important to note that sunscreen should be worn daily, even on cloudy days, as UV rays can penetrate through clouds. Be sure to apply a generous amount and reapply every two hours or after swimming or sweating, as recommended by the American Academy of Dermatology Association.
By incorporating these simple habits into your daily routine, you can effectively reduce the appearance of eye bags and promote healthier skin around the eyes.
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Frequently asked questions
Try sleeping on your back with an extra pillow under your head. Elevating your head prevents fluid from pooling in your lower eyelids, reducing puffiness.
Wash your face before bed, especially if you wear eye makeup. Sleeping in eye makeup can cause morning-after puffiness and create oxidative stress, which may cause your skin to show signs of ageing earlier.
Yes, in addition to getting enough sleep, staying hydrated, and reducing your salt and alcohol intake can help reduce under-eye puffiness. Protecting your eyes from the sun with sunglasses, sunscreen, and hats can also prevent sun damage, which can cause skin discolouration and swelling.
Caffeinated tea bags, chilled spoons, or cucumber slices can be applied to the under-eye area to reduce puffiness and dark circles. Eye creams can also help to make under-eye bags and dark circles less noticeable.
Under-eye bags can be caused by a variety of factors, including genetics, ageing, allergies, skin conditions, vitamin deficiencies, smoking, and fluid retention from eating salty foods or drinking alcohol.
