Achieving clear, healthy skin doesn’t always require expensive products or in-clinic treatments. Small, consistent habits can make a huge difference in how your skin looks and feels. Here are five science-backed, free (or nearly free) habits you can start today to improve your skin.
1. Ice Your Skin for 5 Minutes Before Applying Actives
Applying ice to the skin before using active ingredients like retinoids or acids can enhance penetration while reducing inflammation. Cold therapy constricts blood vessels, which can temporarily reduce swelling, redness, and irritation—especially beneficial for acne-prone or sensitive skin. It also reduces puffiness and can calm breakouts by lowering skin temperature and decreasing inflammation.
From a scientific standpoint, icing causes vasoconstriction, a process where blood vessels temporarily shrink. This can help ingredients absorb better by momentarily tightening the skin’s surface and reducing excess sebum. Studies on cryotherapy have also shown that cold exposure can reduce inflammatory cytokines, which are involved in acne and redness.
To incorporate this, take an ice cube or use a cold compress and gently glide it over your face for about five minutes before applying your active serums. For those with very sensitive skin, wrap the ice in a soft cloth to avoid direct exposure.
2. Change Your Pillowcase Every 2-3 Days
Your pillowcase collects oil, bacteria, sweat, and dead skin cells each night. If you’re sleeping on the same pillowcase for a week or longer, you could be reintroducing all of that buildup back onto your skin, increasing your risk of breakouts.
Research shows that Propionibacterium acnes (now Cutibacterium acnes), the bacteria involved in acne, thrives in oily and humid environments—like your pillowcase. Cotton pillowcases also absorb oils and skincare products from your face, creating a breeding ground for bacteria and allergens.
To prevent this, switch to a clean pillowcase every 2-3 days. If you’re acne-prone, a silk or satin pillowcase may also help by reducing friction and preventing irritation. Silk absorbs less moisture than cotton, keeping your skincare on your skin rather than soaking into the fabric.
3. Wash Your Face for 60 Seconds (Not Just a Quick Rinse)
The 60-second rule for cleansing recommended by Dermal Therapists, is backed by simple science: it takes time for cleansers to properly break down dirt, oil, sunscreen, and makeup. A quick splash-and-rinse won’t remove the dirt and environmental debris that accumulates on your skin throughout the day.
Sebum (your skin’s natural oil) is lipophilic, meaning it binds to other oils, dirt, and environmental pollutants.
Washing for a full 60 seconds allows surfactants in your cleanser to effectively break down these substances and clear your pores more thoroughly. This is especially important if you wear sunscreen or makeup.
When cleansing, use gentle circular motions rather than scrubbing harshly. A gel or cream cleanser with mild exfoliants like DMK’s Deep Pore Cleanser or Enbioment Prebiotic Cleanser can help unclog pores, balance the acid mantle – and keep acne at bay.
4. Drink Spearmint Tea to Lower Androgens
If you’ve visited us at HÜD you’ve likely had our Licorice tea before. And one of the reasons we love it so much is that it contains Spearmint.
Spearmint tea is one of the simplest, most natural ways to help balance hormones—especially for those who struggle with hormonal acne caused by excess androgens. Androgens like testosterone increase oil production, leading to clogged pores and breakouts.
Research has shown that drinking spearmint tea twice a day for a month can lower free testosterone levels in women. A study published in Phytotherapy Research found that women who drank spearmint tea experienced a significant reduction in androgens, which helped improve hormonal acne over time.
For best results, drink one to two cups of spearmint tea daily. It’s a simple, inexpensive habit that can support your skin naturally. However, since it affects hormones, those with low androgen levels should monitor how they feel when drinking it consistently.
5. Get 20-30 Minutes of Morning Sunlight for Hormonal Balance
Exposure to morning sunlight is crucial for regulating circadian rhythms, which directly impact hormone production—including those that influence acne. Your body produces cortisol and melatonin in response to natural light exposure. Without proper morning light, cortisol levels can remain dysregulated, leading to increased stress, inflammation, and sebum production.
Sunlight also helps regulate vitamin D levels, which play a role in immune function and inflammation control. Deficiencies in vitamin D have been linked to increased acne severity.
Getting 20-30 minutes of direct morning sunlight (without sunglasses) within the first hour of waking up can help balance cortisol, reduce stress-induced breakouts, and improve overall skin health. If you can, go for a short morning walk or drink your tea outside to maximize the benefits.
Final Thoughts: Small Habits, Big Results…
Clear skin doesn’t have to come from expensive products alone. Small, daily habits—like icing your skin before actives, changing pillowcases frequently, washing your face properly, drinking spearmint tea, and getting morning sunlight—can make a significant difference over time.
If you’re dealing with persistent acne and want a customised treatment plan, book a consultation at HÜD, and let’s create a clear skin strategy tailored to your needs.
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