Puffy face? Limit salt intake, sleep on your back and use compress to avoid face bloating

If you often find that your face is puffy after your wake up, there could be various reasons for that. These include poor sleep pattern, sleeping on your stomach or side, not drinking enough water or drinking alcohol late at night.

If you struggle with a puffy face in the morning, try using a cold compress to constrict the blood vessels or a facial massage to encourage lymphatic drainage.

Here are some practical ways to reduce and prevent morning facial bloating:

• Adjust your sleep position

Sleeping on your stomach or side can cause fluid to pool in your face, leading to morning puffiness. The National Sleep Foundation and American Academy of Sleep Medicine suggests sleeping on your back to reduce puffiness. Try putting an extra pillow to elevate your head.

Also read | Beauty hacks: From puffy to perfect, here's how ice pack helps fight wrinkles and inflammation

• Limit salt intake before bed

Excessive salt can lead to water retention, which often shows up as facial puffiness in the morning. The American Heart Association recommends limiting sodium to reduce such effects on the body. Avoid salty snacks or heavy, salty meals in the evening and instead eat lighter, low-sodium foods closer to bedtime. Stay hydrated throughout the day to help flush out excess sodium and minimise water retention.

• Drink plenty of water

Studies, such as those published by Harvard Medical School, indicate that dehydration can cause the body to hold onto water, leading to bloating and puffiness. Staying hydrated helps prevent fluid retention. Drink water throughout the day and try to avoid excessive caffeine or alcohol, which can dehydrate the body. Drink a glass of water first thing in the morning to jumpstart your hydration and metabolism.

• Use a cold compress or face roller

Cold temperatures constrict blood vessels and reduce swelling, making cold compresses effective for reducing facial bloating. Use a chilled spoon or cold washcloth on your face in the morning to reduce puffiness. Dermatologists also recommend using chilled face rollers to increase circulation and lymphatic drainage. Keep a jade roller or metal face roller in the fridge and use it for a few minutes after waking up.

• Try facial massage

You can also try massaging your face to encourage lymphatic drainage, which helps reduce bloating and fluid retention. Gently massage with your fingertips in upward and outward motions, especially around the eyes, cheeks, and jawline. You can use a facial oil or moisturiser to help your fingers glide more smoothly over your skin.

• Avoid drinking alcohol late at night

Alcohol causes dehydration, leading to fluid retention and puffiness in the morning. The National Institutes of Health and various health journals also discuss the impact of alcohol on skin and hydration. Limit or avoid alcohol in the hours before bed, especially if you’re prone to morning puffiness. If you are drinking occasionally, make sure to sandwich your alcoholic drinks with water to stay hydrated.

• Reduce dairy intake in the evening

For some people, dairy can lead to mucus production and water retention, contributing to puffiness. Try reducing dairy intake before bed to see if it helps decrease morning bloating. Consider replacing evening dairy snacks with alternatives like almond or oat milk.

• Exercise regularly

Physical activity encourages healthy circulation and lymphatic drainage, reducing overall fluid retention. Regular exercise during the day, even light stretching or a short walk, can help reduce morning puffiness. Exercising in the morning is especially effective for increasing circulation and reducing bloating.

Also read | Beauty tips: Get rid of acne, puffy eyes and wrinkles by adding ice to your daily beauty routine

• Get enough sleep

Poor sleep can lead to fluid retention and puffiness. Aim for at least 7-9 hours of sleep per night, and try to go to bed and wake up at the same time each day.

• Use caffeine-infused products

Caffeine constricts the blood vessels and can reduce swelling when applied topically, especially around the eyes. Go for an eye cream or serum with caffeine in it as this can reduce morning puffiness around the eyes. Keep the product in the fridge for an added cooling effect.

These simple tips can help reduce facial bloating and give you a fresher, more toned appearance each morning.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.