We all know the benefits of getting a good night’s sleep – we feel better, we function better and our health is better. It’s easier said than done to achieve this though when we are feeling anxious or stressed.
But – and this is a big but – there are some simple acts of self-care that can really help, especially when it comes to our bedtime skincare routines.
I’ve found, through my work as a natural skincare creator, that one of the most effective is facial massage, so I’ve developed a simple five minute routine that will help anyone de-stress, unwind and relax; both mentally and physically.
What is facial massage?
As the name suggests, facial massage is very simply the act of massaging your face which in turn, stimulates pressure points on the neck, face and shoulders. It’s a technique that’s long been renowned for its multiple health benefits, with a growing number of studies showing that it can be especially helpful for those struggling with chronic stress or anxiety. There are a number of tools you can use to do this at home, including a traditional gua sha board, a facial roller or even just your hands. My personal favourite is the gua sha board, but if you don’t have one of these available, you can still gain some fantastic results using your hands. For the massage ritual below, each movement can be achieved using either a gua sha tool, or your fingers, and for ease, I will use the term “tool” when describing the steps.
What are the benefits of facial massage?
There are many, but here are a few of the best:
- It relaxes muscles and fascia (ie. the connective tissue and collagen beneath your skin), releasing any tension you may unconsciously be holding onto.
- It rejuvenates the skin – massage improves blood flow, which in turn helps to deliver more nutrients to skin cells, resulting in a ‘glow’ and that lifted look you may have experienced after a facial.
- It supports lymphatic drainage and is a fantastic way to remove congestion and toxic build-up from the skin.
The prep
Before your facial massage, I recommend a few simple steps to prep your skin. First, use a gentle cleanser to clean your face and add hydration by spritzing with a facial mist or toner. Then, take two to three drops of a high-quality facial oil, place onto your hands and warm until a soft sheen covers your palms (if you don’t have an oil, you can also use a facial moisturiser). Next, gently lay your hands over your face (as if you’re playing peek-a-boo) with the heel of your hands at your jaw, your fingertips at your forehead, and our nose between your hands. Hold this position for a moment and take a deep, relaxing inhale and exhale. Lastly, gently ‘press’ the oil into your skin. These few simple moves will already have you feeling more relaxed, so let’s capitalise on that with some facial massage movements.
The massage
- I start each massage at the neck and shoulders, because this is where the majority of tension in our facial muscles originates from. To begin, place your gua sha (or fingertips) at the base of your skull, on one side of your spine. Move the tool downwards, tracing the edge of your spine. Do this three times, and repeat on the other side.
- Place the gua at the base of your skull, just below your ear. Now glide the tool down the side of your neck and out to your shoulder. Repeat this three times. This is a really nice movement for releasing shoulder tension. Use a pressure that feels good for you – if you have deep-seated tension then a very firm pressure might be what’s required. Go with what feels good for your body.
- Move your tool around to the front of your neck, to the side of your throat. Using a lighter pressure here, place the tool just above your collar bone and glide upwards to your jawbone. Repeat this three times.
- Repeat steps 1-3 on the other side of your body.
5. On to the face – start at your chin and place your gua sha board so that the notch is straddling your jawbone and move out towards your ear. (You can also achieve this with your fingers by placing your thumb underneath your chin and the knuckle of your index finger sitting against your chin). You might require a firm pressure here as we can hold a lot of tension in the jaw. Repeat this movement three times.
6. Take your tool to the side of your mouth, glide out towards your ear and repeat three times.
7. Using a light pressure, place the gua sha at the inner corner just below your eye. Glide outwards towards your ear, and repeat three times. The under-eye area is very delicate, so be gentle here.
7. Starting at the inner corner of our eyebrow, place your gua sha so that the notch is straddling your brow bone, and glide outwards towards your temple. Use a pressure that feels good to you. Do this three times.
8. Repeat steps 5-8 on the other side of your face
9. Using the longer side of the gua sha (or your fingertips – I find a ‘raking’ action quite therapeutic), move the tool from your eyebrow, upwards to your hairline. Start at the centre of your face, then on either side of your face. Repeat three times for each position.
To Finish
To complete your massage, place both hands gently over your face (as in the preparation stage). Hold this position for a moment, take a deep relaxing inhale and exhale. From here, glide your hands upwards using a gentle pressure, so that the heels of your hands come to your forehead. Move your hands outwards to your temples, down past your ears, over your jawbone, and down your neck so that your fingertips rest just above your collarbone and repeat this movement three-four times.
By now you should be feeling relaxed, calm and ready for bed. Practise this ritual regularly – I recommend three to five times a week – and it will soon help you slide into a better, more rested night’s sleep. So dim the lights, take time for yourself and enjoy.
Sami Blackford is the founder of botanical skincare company, Freyaluna.
The award-winning small batch brand is cruelty-free, plant-based and sustainable; underpinned by herbal medicine and aromatherapy traditions that encourage simple, daily rituals that nourish all of you – mind, body, soul and skin.
