There is nothing I love better than a good nap. Or sleeping in for that matter. Placing my head down on clean crisp pillow cases and sliding into cool sheets for a long slumber.
Recently I learned that what I lay my head on may be effecting the health of my hair and skin. Silk pillowcases have many benefits for keeping your hair and skin in the best shape. Plenty of celebrities know the benefits of silk and have their bedrooms draped in this luxurious fabric. Laura Dern, Ming Na-Wen and many other high profile Hollywood stars only use silk pillowcases to protect their hair and skin.
I spoke with John Kenmuir, President at Manito Linens and he shared with me some of the benefits of using a silk pillowcase and how to care for them.
What are the benefits of silk pillowcases for your hair?
As an ultra smooth fabric, silk pillowcases won't bind or catch hair the way manmade fabrics can. Hair glides on silk rather than rubs. This benefit is enhanced when the silk is pure long strand mulberry silk (cultivated rather than wild) and it is a traditional charmeuse (satin) weave, which gives a depth and even greater softness and smoothness.
What are the benefits of silk pillowcases for your skin?
Silk is not a manmade product, it is entirely natural (our dying is of the strictest environmentally friendly standards) and therefore hypoallergenic. Unlike other fabrics, silk comes from an animal and contains amino acids that are compatible with and friendly to human skin. Silk wicks moisture and is also adjusts comfortably to ambient temperatures (keeps you cool in summer, warm in winter)
How to choose the right type of silk pillowcases? Are there different types?
There are four attributes to look for if someone wants a quality silk pillowcase (or bedding of any type) that looks and feels beautiful and which lasts:
- Type of silk.
The best is 100% long strand Mulberry Silk. This is silk that comes from silkworms fed an exclusive diet of mulberry leaves. Mulberry silk produces a longer, whiter and more durable thread than wild silk which is known as Habotai or Tussa.
- Type of weave.
The best is charmeuse and the best charmeuse comes from traditional, narrow looms that run slower than newer, faster, wider looms.
- Weight of fabric.
Momme ("mommy") count is the weight of 100 yards of material 45" wide. Thread count is virtually meaningless for silk as it takes several strands to make a visible thread. The ideal is 22 momme as it is heavier than most other silk bedding fabric (which can be as low as 15 which you can poke your finger through) but no so heavy that it doesn't drape beautifully
Silk is a difficult fabric to sew. Only the best artisans can do it well. Be careful of shoddy/hasty workmanship.
Are silk pillowcases sustainable?
Silk pillowcases are 100% sustainable and more earth friendly than any other fabric in existence. The production of raw silk, has been done for decades in rural China and helps alleviate poverty in rural areas.
Top tips on how to care for your silk pillowcases.
Silk bedding including pillowcases are 100 per cent machine washable. Use a cool, gentle setting, lingerie soap and tumble dry on low heat for 20 minutes. The balance of drying happens quickly on its own. They don't require ironing.
I now love silk bedding. I will be adding silk to my bed linens, to create a bed which I love and will benefit my hair and skin.
Keep your eye on my blog, as I continue to look for ways to help you feel and look your very best self. If you have questions or comments, feel free to leave a comment below. I would love to hear from you.
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Theory: Warm milk makes you sleepy due to its tryptophan content (an amino acid that promotes sleep). How to: The reality is you’d have to drink over five litres to feel the effects of tryptophan. Warm milk is more of a placebo — which is perfectly fine, because if it helps you sleep then why not try it?
Theory: Bananas contain high levels of magnesium, a mineral that acts like a muscle relaxant, and potassium which can help regulate sleep patterns and calm your nerves. How to: Make bananas your bedtime snack and it could help you get to sleep faster.
Theory: Although drinking warm tea before bed hasn’t been proven to help you sleep better, the ritual of sitting down to drink it can help you unwind after a long day. How to: Make sure to reach for non-caffeinated teas, such as valerian and chamomile, which can help make you drowsy. Although sleep-inducing benefits aren’t actual properties of these teas, making this a part of your bedtime ritual can help you relax before bed.
Theory: Regular exercise maintains and improves cardiovascular health, which is a key to a good night’s sleep. How to: The most efficient way to maintain a regular exercise regimen is to find a form of physical activity that you enjoy and schedule it into your day as you would a meeting or a meal. Regular exercise will help you feel energized throughout the day and tire you out for a restful night’s sleep.
Theory: Although all physical exercise is good, no matter what time of the day, exercise stimulates your heart, brain and muscles, so working out right before bed might make it harder for you to fall asleep. How to: Exercise gives you energy, so try morning and afternoon workouts to get you through the day and avoid exercising four hours before bedtime.
Theory: Practicing a five to 10-minute yoga routine before bed can help you ease into a sleeping mode. How to: Some helpful poses you can do to prepare for sleep are the upside-down relaxation, winding down twist and the night-time goddess stretch. The best part is you can do all these moves on your bed!
Theory: If you are exercising regularly, having a bedtime snack to curb the hunger pains can help you focus on sleep instead of your rumbling tummy. How to: Bread, cookies and cereal seem like the obvious go-tos, however they will spike your blood sugar. This causes your body to release hormones to regulate your sugar levels, stimulating your brain and causing you to lay awake counting sheep. Instead, reach for low-sugar, high-protein foods such as Greek yogurt, a few ounces of chicken or a tablespoon of nut butter, all of which won’t spike your blood sugar and will allow your brain to be ready for sleep.
NEXT: 9 perks of a good night's sleep
Theory: Eating a large meal right before climbing into bed puts a lot of stress on your stomach to digest, which may keep you awake. Also, watch out for spicy or acidic snacks, as they may cause indigestion and heartburn. How to: Aim to eat dinner no later than three hours before your bedtime to ensure it’s been fully digested before climbing into bed.
Sleeping beauty had this one right: regular shuteye alone actually makes you look prettier, according to a 2010 study published in the British Medical Journal. The researchers took photos of 23 people after a normal night's sleep of eight hours and after a period of sleep deprivation. Then, a group of 65 people rated each set of photos for perceived health, attractiveness and tiredness. The sleep deprived group scored lower in all three categories. "We propose that sleep is a cheap and effective beauty treatment, both acutely and in the long-term," John Axelsson, lead researcher on the study, told MSNBC. "Sleep should be seen as the body's natural beauty treatment and a clear alternative or complement to other beauty treatments." Sleep can also actually help to keep your skin in top condition. Over the long term, sleep deprivation can cause increased stress-related aging, a decreased ability to stay hydrated and a decreased ability to fight off environmental pollutants, writes Elizabeth Tanzi, M.D. on DoctorOz.com. "The most important thing you can do for your skin may be getting a great night's sleep," dermatologist Dr. Howard Murad told the Los Angeles Times.
Both experts and scientific data have long connected lack of sleep with increased hunger and weight gain -- and now a recent study has quantified the phenomenon. The findings, presented last month at an American Heart Association meeting, suggest that otherwise healthy people may eat more than 500 additional calories a day when they're sleep deprived, the Huffington Post reported when the study first came out.
Stumped? You may want to sleep on it. A study published last year in the Journal of Sleep Research found that people make smarter calls after a good night's sleep. The researchers asked 54 young adults to play a card game aimed to imitate casino gambling. Those who were well-rested made decisions that resulted in greater winnings four times more often than those who were sleep deprived -- and they had a firmer grasp on the rules. "This provides support for what Mom and Dad have always advised," lead author and psychologist Rebecca Spencer, of the University of Massachusetts Amherst, said in a statement. "There is something to be gained from taking a night to sleep on it when you're facing an important decision. We found that the fact that you slept makes your decisions better."
If you're sorting through a painful memory, try giving it a rest. One small study last year found that sleep might help to take the edge off difficult emotional experiences that happen during your waking hours. "The dream stage of sleep, based on its unique neurochemical composition, provides us with a form of overnight therapy, a soothing balm that removes the sharp edges from the prior day's emotional experiences," senior author Matthew Walker, associate professor of psychology and neuroscience at UC Berkeley said in a statement. But remember we're talking a solid eight-hours of shuteye -- too much sleep may be a sign of depression.
You may be conditioned to think that the best way to learn is to stay up all night cramming, but the truth is that you'd be better off to get some sleep. Several studies have linked rest with increased performance on learning-related tasks, and now a new study has found that the timing of sleep may matter, too. The researchers asked more than 200 people to memorize related words (such as "fire and smoke") and unrelated words (think: "insect and truth"). When later tested for recall, those who slept just after learning performed better than those who went a whole day before sleeping.
Ever notice how you can read the same paragraph over and over again when you're tired, without ever really retaining anything? That same phenomenon can result in your home or work-space becoming cluttered, explains Robert Oexman, D.C., director of the Sleep to Live Institute in Joplin, Mo. When humans are sleepy, they can lack the focus and drive to stay on task long enough to keep things orderly. "Sleep-deprived people can't focus very well," he told The Huffington Post. "A lot of things are cluttered in their lives and they find themselves less organized."
It's the oldest excuse in the book: "Honey, I'm too tired." And while there's certainly some truth to being too exhausted to have sex, Oexman believes there's something deeper at work here. Chronic sleep deprivation can take a mental toll that affects how people perceive their own attractiveness and, in turn, sexual desire. "They don't just not feel like it," Oexman says. "They really don't feel like it. They don't feel good about themselves."
Too wiped to hit the gym after work? The culprit may actually be your sleep habits, not the stress of your job. "Work should not wear you out," Oexman says -- you may be mentally exhausted, but, if you're working a desk job, you shouldn't be physically exhausted, as well. So if you feel like you just can't do it, consider upping your hours of shuteye each night. Added bonus: sleep can actually be a boon to your athletic ability. One study published last year found a correlation between increased sleep and improved performance in elite college basketball players. "Intuitively many players and coaches know that rest and sleep are important, but it is often the first to be sacrificed," study author Cheri Mah said in a statement. "Healthy and adequate sleep hasn't had the same focus as other areas of training for peak performance." Some research also suggests that regular rest can aid with muscle memory, Oexman says, which helps you learn how to do all kinds of new tasks, like perfecting your golf swing.
We all know a bad night's sleep can make us grumpy. And over time, that can take a real toll on your personality. "People who don't sleep well tend to over-escalate a problem," Oexman says. In fact, one study even found that sleep deprived people could be more likely to blame other people and plan revenge against them. "Sleepier people seem to engage in counterfactual thinking that is more dissatisfied and perhaps more selfish," study author David Mastin, Ph.D., associate professor of psychology at the University of Arkansas at Little Rock, said in a statement. "It may be that the sleepier you are, the more likely your musings are to be angry thoughts about how others could have done better." So if you can't stop thinking how everyone else is to blame, you might want to pause to consider how many hours you've been clocking in bed each night.
It's pretty much common sense that if you're rundown or exhausted, you'll be more susceptible to picking up a bad cold. But a recent study helped to explain that link further. As The Huffington Post reported when the findings were released: Researchers found that the body's circadian clock controls an essential immune system gene in mice -- a gene that helps the body ward off bacteria and viruses. "People intuitively know that when their sleep patterns are disturbed, they are more likely to get sick," study author Erol Fikrig, professor of epidemiology at the Yale School of Medicine, said in a press release. "It does appear that disruptions of the circadian clock influence our susceptibility to pathogens."
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