Is beauty sleep real. How does sleep impact skin health. What are the effects of poor sleep on skin appearance. How can you optimize your sleep routine for better skin.

The Reality of Beauty Sleep: Understanding the Sleep-Skin Connection

The concept of “beauty sleep” isn’t just a myth – it’s grounded in scientific research. Studies have shown that the quality and quantity of our sleep can significantly impact our skin’s health and appearance. But how exactly does sleep affect our skin, and what can we do to optimize our sleep for better skin health?

The Immediate Effects of Poor Sleep on Skin

Even a single night of inadequate sleep can have noticeable effects on our appearance. A 2013 study revealed that poor sleep can result in:

• Hanging eyelids
• Swollen eyes
• Darker undereye circles
• Paler skin
• More wrinkles and fine lines
• Droopier corners of the mouth

These immediate effects can make us appear tired, less healthy, and even less trustworthy, as confirmed by a 2017 study on sleep restriction and perceived attractiveness.

The Long-Term Impact of Sleep on Skin Health

While the immediate effects of poor sleep are concerning, the long-term impact on skin health is even more significant. During sleep, our body enters a state of repair and regeneration. For our skin, this means:

• Increased blood flow
• Collagen rebuilding
• Repair of UV damage
• Reduction of wrinkles and age spots

Consistently poor sleep can interfere with these vital processes, leading to accelerated skin aging and reduced ability to recover from environmental stressors.

Optimizing Your Sleep Environment for Skin Health

Given the importance of sleep for skin health, it’s crucial to create an optimal sleep environment. This involves considering not just the duration of sleep, but also the conditions in which we sleep.

The Importance of Sleep Duration

How many hours of sleep do we need for optimal skin health? The general recommendation is 7-9 hours per night for adults. Consistently falling short of this can lead to:

• Faster skin aging
• Reduced recovery from environmental stressors
• Lower satisfaction with skin quality

The Role of Sleep Position

Did you know that your sleep position can affect your skin? Sleeping on your stomach or side can cause compression wrinkles and facial asymmetry over time. Sleeping on your back is generally considered the best position for skin health, as it minimizes facial compression and allows for better lymphatic drainage.

Pre-Sleep Skincare Routine for Optimal Skin Health

A proper pre-sleep skincare routine can significantly enhance the restorative effects of sleep on your skin. Here are some key steps to include:

Cleansing: The Foundation of Nighttime Skincare

Why is cleansing before bed so crucial? During the day, our skin accumulates dirt, oil, and pollutants. Sleeping with these on your face can lead to:

• Clogged pores
• Bacterial growth
• Increased risk of acne and inflammation

A gentle cleanser is usually sufficient to remove these impurities without stripping the skin of its natural oils.

Nighttime Hydration: Locking in Moisture

Nighttime is an ideal opportunity to deeply hydrate your skin. Why? Our skin naturally loses water during sleep, a process known as transepidermal water loss. Using a rich moisturizer or overnight mask can help counteract this effect, ensuring your skin stays hydrated throughout the night.

The Impact of Sleep Quality on Skin Health

While the quantity of sleep is important, the quality of sleep also plays a crucial role in skin health. Factors that can affect sleep quality include:

• Sleep environment (temperature, light, noise)
• Stress levels
• Diet and exercise habits
• Medical conditions (such as sleep apnea)

Addressing these factors can lead to improved sleep quality and, consequently, better skin health.

The Role of Sleep Stages in Skin Regeneration

Different stages of sleep contribute differently to skin health. For instance, deep sleep (also known as slow-wave sleep) is particularly important for tissue repair and growth hormone release, both of which are crucial for skin regeneration.

Addressing Common Sleep-Related Skin Issues

Certain skin issues are closely linked to sleep patterns. Understanding these connections can help in addressing these problems more effectively.

Dark Circles and Puffy Eyes

Dark circles and puffy eyes are often associated with lack of sleep. These occur due to fluid retention and blood vessel dilation. How can you address these issues?

• Ensure adequate sleep
• Elevate your head slightly while sleeping
• Use a cool compress in the morning
• Stay hydrated

Sleep Wrinkles

Sleep wrinkles are caused by repeated pressure on the face during sleep. They typically appear on the side of the face that you sleep on. To minimize sleep wrinkles:

• Try to sleep on your back
• Use a silk or satin pillowcase
• Consider using a special pillow designed to minimize facial compression

The Role of Diet and Lifestyle in Sleep and Skin Health

While optimizing your sleep environment and skincare routine is crucial, your overall lifestyle also plays a significant role in both sleep quality and skin health.

Nutrition for Better Sleep and Skin

Certain nutrients can promote both better sleep and healthier skin. These include:

• Omega-3 fatty acids (found in fish, flaxseeds, and walnuts)
• Vitamin C (found in citrus fruits, berries, and leafy greens)
• Magnesium (found in nuts, seeds, and whole grains)
• Tryptophan (found in turkey, eggs, and cheese)

Incorporating these nutrients into your diet can help improve sleep quality and support skin health.

The Impact of Exercise on Sleep and Skin

Regular exercise can improve sleep quality and benefit skin health. How does exercise contribute to better skin?

• Increases blood flow, delivering more nutrients and oxygen to skin cells
• Promotes the production of collagen, which helps keep skin firm and elastic
• Reduces stress, which can exacerbate skin issues like acne and eczema

However, it’s important to time your workouts correctly. Exercising too close to bedtime can interfere with sleep, potentially negating some of the skin benefits.

Technology and Sleep: Finding the Right Balance for Skin Health

In our digital age, technology plays a significant role in our sleep habits, which in turn affects our skin health.

The Effects of Blue Light on Sleep and Skin

Blue light emitted by digital devices can disrupt our circadian rhythm, making it harder to fall asleep. This can lead to reduced sleep quality and quantity, negatively impacting skin health. How can you mitigate these effects?

• Use blue light filtering apps or glasses in the evening
• Establish a “digital curfew” at least an hour before bedtime
• Keep electronic devices out of the bedroom

Sleep Tracking Technology: A Tool for Skin Health?

On the flip side, technology can also be used to improve sleep quality. Sleep tracking devices and apps can provide insights into your sleep patterns, helping you identify areas for improvement. Some advanced trackers even monitor factors like room temperature and humidity, which can affect both sleep quality and skin health.

The Connection Between Sleep Disorders and Skin Health

Certain sleep disorders can have a significant impact on skin health. Understanding these connections can help in addressing both sleep and skin issues more effectively.

Sleep Apnea and Skin Aging

Sleep apnea, a condition characterized by repeated pauses in breathing during sleep, can accelerate skin aging. Why does this happen? Sleep apnea leads to reduced oxygen levels in the blood, which can damage skin cells and lead to premature aging. If you suspect you might have sleep apnea, it’s important to consult with a healthcare professional for proper diagnosis and treatment.

Insomnia and Skin Inflammation

Chronic insomnia can lead to increased levels of stress hormones in the body, which can exacerbate skin inflammation. This can worsen conditions like acne, eczema, and psoriasis. Addressing insomnia through lifestyle changes or medical treatment can often lead to improvements in these skin conditions.

The Future of Sleep and Skincare: Emerging Trends and Research

As our understanding of the sleep-skin connection deepens, new trends and technologies are emerging in the field of sleep-focused skincare.

Chronobiology and Skincare

Chronobiology, the study of biological rhythms, is increasingly being applied to skincare. Research suggests that our skin’s needs change throughout the day and night, in sync with our circadian rhythm. This has led to the development of “day” and “night” specific skincare products designed to work in harmony with our skin’s natural cycles.

Sleep-Enhancing Skincare Products

A new category of skincare products is emerging that aims to not only improve skin health but also enhance sleep quality. These products often incorporate ingredients known for their calming properties, such as lavender or chamomile, or melatonin-boosting ingredients like cherries.

As research in this field continues to evolve, we can expect to see more innovative approaches to optimizing both sleep and skin health. By understanding and leveraging the deep connection between sleep and skin, we can work towards achieving that coveted “beauty sleep” and all its benefits for our skin and overall health.

Beauty sleep: Is it real?

You can almost immediately tell that getting a poor night of sleep doesn’t do woke-up-like-this wonders for your face. Older 2013 research even says that one night of poor sleep can cause:

• hanging eyelids
• swollen eyes
• darker undereye circles
• paler skin
• more wrinkles and fine lines
• more droopy corners of the mouth

A 2017 study found that two days of sleep restriction negatively affected participants’ perceived attractiveness, health, sleepiness, and trustworthiness.

So, what seems like an overnight issue could transform into something more permanent.

First and foremost, you should understand that sleep is the time when your body repairs itself. This is true for your epidermis as much as it is for your brain or muscles.

During sleep, your skin’s blood flow increases, and the organ rebuilds its collagen and repairs damage from UV exposure, reducing wrinkles and age spots.

Second, sleep is when your face inevitably comes into contact with the elements directly around it for a long time, especially if you’re getting the recommended seven to nine hours each night.

Think about it: Your face against rough, drying cotton for one-third of its existence and being exposed to the sun for two unprotected hours could do a number on the appearance and health of your skin.

Here’s what you can do to help give your skin a rest.

1. Get a full night of sleep

The best place to start for your skin — and overall health — is to get the recommended amount of rest each night.

The results of poor sleep for your skin include:

• skin that ages faster
• skin that doesn’t recover as well from environmental stressors like sun exposure
• less satisfaction with your skin quality

Sometimes you might have an off day, but you should average seven to nine hours of sleep. If you’re wondering how to reset your internal clock and catch up on rest, try sleeping in on the weekends by following our three-day fix guide.

You can also track your sleep with a wearable fitness tracker.

2. Wash your face before turning in

We’ve established how sleeping is a surefire way to help your skin repair itself: blood flow increases, collagen is rebuilt, and the muscles in your face relax after a long day.

But going to sleep with a dirty face can also harm the appearance of your skin.

Cleansing your face each night is arguably more important than in the morning — you don’t need to use fancy products or scrub too hard. A gentle cleanser to remove dirt, makeup, and extra oil will do the trick.

You don’t want to give the day’s pore-clogging irritants the chance to sink in and cause damage overnight. This can cause:

• large pores
• dry skin
• rashes
• infections
• inflammation
• acne outbreaks

3. Use an overnight moisturizer and stay hydrated

Washing your face can dry it out, and sleeping can also dehydrate skin, especially if you snooze in a low-humidity environment. While staying hydrated by drinking water can help to some extent, what your skin really needs at night is a topical moisturizer.

Again, you don’t need the fanciest product on the market. You just need a thicker cream or oil that can help your skin as you sleep. Another option is to use your day moisturizer and layer petroleum jelly — using clean hands — on top to lock in the moisturizer.

For a more supercharged product, try an overnight sleeping mask.

4. Sleep on your back or use a special pillowcase

It makes sense that the position your face is in while you sleep (for one-third of your day!) matters to your skin.

Sleeping on a rough cotton surface can irritate your skin and compress your face for long hours at a time, resulting in wrinkles. While most wrinkles are caused by the expressions we make while we’re awake, wrinkles on the face and chest can result from sleeping on our stomachs or sides.

An easy solution to this is sleeping on your back — which also has a few other benefits — even if you train yourself over time.

If you prefer to sleep on your side, get a skin-friendly pillow. A satin or silk pillow minimizes skin irritation and compression, while copper-oxide pillowcases may reduce crow’s feet and other fine lines.

5. Elevate your head

Elevating your head has been proven to help with snoring, acid reflux, and nasal drip — all issues that can disturb the quality of your sleep and, therefore, your skin. In addition, it can help reduce bags and circles under your eyes by improving blood flow and preventing blood from pooling.

Elevating your head while you sleep can be as simple as adding an extra pillow, a wedge to your mattress, or even propping the head of your bed by a few inches.

6. Stay away from sun while you snooze

While we do most of our sleeping in the dark, sleeping with your skin directly exposed to the sun in the morning, or during naps, can have a damaging effect on your skin’s health and appearance — not to mention that sleeping in a lighted room can disturb sleep and sleep rhythms.

Getting blackout curtains or making sure that your bed is out of the sun’s direct line can help.

While we often spend a lot of our time layering and lasering our skin, paying attention to how we treat our skin during sleeping hours shouldn’t be overlooked.

It’s not just for a glow or looking youthful; it’s about maintaining your health in body, mind, and skin for years to come. A few wrinkles never hurt anyone — in fact, they’re usually a sign of happy years lived.

Does poor sleep quality affect skin ageing?

. 2015 Jan;40(1):17-22.

doi: 10.1111/ced.12455.

Epub 2014 Sep 30.

P Oyetakin-White 
¹
, A Suggs, B Koo, M S Matsui, D Yarosh, K D Cooper, E D Baron

Affiliations

Affiliation

• ¹ Department of Dermatology, University Hospitals Case Medical Center, Cleveland, OH, USA.

• PMID:

  25266053

• DOI:

  10. 1111/ced.12455

P Oyetakin-White et al.

Clin Exp Dermatol.

2015 Jan.

. 2015 Jan;40(1):17-22.

doi: 10.1111/ced.12455.

Epub 2014 Sep 30.

Authors

P Oyetakin-White 
¹
, A Suggs, B Koo, M S Matsui, D Yarosh, K D Cooper, E D Baron

Affiliation

• ¹ Department of Dermatology, University Hospitals Case Medical Center, Cleveland, OH, USA.

• PMID:

  25266053

• DOI:

  10.1111/ced.12455

Abstract

Background:

Sleep is important for growth and renewal of multiple physiological systems. The effects of chronic poor sleep quality on human skin function and visible signs of ageing have not been elucidated.

Aim:

To evaluate the effect of chronic poor sleep quality on measures of skin health and ageing. Self-perceived satisfaction with appearance was also assessed.

Methods:

60 healthy caucasian women, who were categorized as poor quality sleepers [Pittsburg Sleep Quality Index (PSQI) > 5, sleep duration ≤ 5 h] or good quality sleepers (PSQI ≤ 5, sleep duration 7-9 h). A validated clinical tool, SCINEXA(TM) , was used to assess intrinsic and extrinsic skin ageing. Dark under-eye circles were evaluated using standardized photos. Measurement of in vivo transepidermal water loss (TEWL) was used to assess recovery of the skin barrier after tape stripping. Subjects were exposed to simulated solar ultraviolet light, and recovery from erythema was monitored. Subjects also completed a questionnaire evaluating self-perception of attractiveness.

Results:

Good sleepers had significantly lower intrinsic skin ageing scores by SCINEXA(TM) . At baseline, poor sleepers had significantly higher levels of TEWL. At 72 h after tape stripping, good sleepers had 30% greater barrier recovery compared with poor sleepers. At 24 h after exposure to ultraviolet light, good sleepers had significantly better recovery from erythema. Good sleepers also reported a significantly better perception of their appearance and physical attractiveness compared with poor sleepers.

Conclusions:

This study indicates that chronic poor sleep quality is associated with increased signs of intrinsic ageing, diminished skin barrier function and lower satisfaction with appearance.

© 2014 British Association of Dermatologists.

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IMAGE-SKINCARE.RU » How does sleep affect skin health?

December 15, 2022

Few people think that sleep directly affects the condition of our skin. In what way does this manifest itself?

Here are some of the effects that a full healthy sleep provides us with:

• Smoothing wrinkles

Sleep at night ensures the body’s total recovery. At night, collagen is produced, which provides the skin with firmness and elasticity. Dermatologists say that every hour of sleep affects how effectively the epidermis is restored. In other words, the fewer hours we sleep, the more we will have signs of wrinkles, atony and pigmentation.

• Humidification

What’s more, when you don’t get enough sleep, your skin loses moisture, becomes dry and dehydrated, which makes age-related skin changes even more noticeable.

• Radiance, lighter complexion, no dark circles or puffiness

In addition to collagen production, sleep also increases blood flow to the skin. Thus, the skin becomes more radiant and the complexion more healthy.

In addition, when you get enough sleep, the risk of dark circles under the eyes and puffiness is minimized. With proper rest, excess fluid has time to leave the body, and blood supply to normalize.

Tip: Use an orthopedic sleeping pillow. Thanks to its special structure, it will not only relieve you of headaches and neck pains, but also allow you to avoid morning swelling.

• Improvement of night care products

Night cream, mask or serum will have even more positive effect on your skin if you apply them shortly before bedtime. So, care products act as helpers for the skin in the process of regeneration and restoration of the epidermis. Moisturizers are especially suitable for night use, as the skin is prone to dryness at night.

It is important to remember your biological clock

In science there is the concept of “circadian clock”. It means that the brain has a function that is responsible for reading the amount of light that surrounds the body. That is why, when it gets dark, the internal clock reacts by increasing the production of melatonin in the brain. From here, we feel drowsy as the brain has sent us the signal to fall asleep. Don’t ignore this feeling. So, working at night and studying or watching movies for a long time and reading books will not leave a good imprint on your skin. The constant fluctuation of the biological clock, which you can simply not follow, can lead to serious health problems.

Which skin care products should I use before bed?

Depending on your needs:

• For mature skin: AGELESS anti-aging night cream
• For dry and dehydrated skin : VITAL C revitalizing night cream
• For all skin types that require hydration and accelerated regeneration: ORMEDIC Bio-Peptide Night Cream

For a closer look at our nightly skin care products, visit the IMAGE Skincare website .

Effects of sleep on skin: 3 effects of lack of sleep

Contents

• How sleep affects the skin
• Effects of lack of sleep on the skin
• How to sleep “for beauty”
• Overview of night care products
• What to do if you can’t get enough sleep

How sleep affects the skin

When we sleep, the body restores the energy spent during the day, gets rid of toxins, and works to compensate for the damage received. The same processes occur with the skin.

“The activity of our skin during the day and night differs in the same way as the activity of the whole organism. During the day, it is set to protect against external influences, at night – to restore.

While we are resting, it works: regenerative processes and synthesis of necessary substances are launched, blood supply is increased, exfoliation of the upper layer of the skin becomes more intense for renewal.

Back to the Table of Contents

Consequences of lack of sleep for the skin

Neglecting sleep, we sacrifice not only rest, but also beauty. And the result of such a careless attitude to one’s own body is reflected on the face in a literal sense.

Bruises under the eyes

Perhaps the most recognizable symptom of lack of sleep is bruising and bags under the eyes.

Dull skin color

Facial skin due to lack of sleep is deprived of the opportunity to fully recover after a hard day and get rid of dead cells (the same exfoliation process is not effective enough). As a result, the face acquires a dull, close to gray shade. With systematic lack of sleep, this condition can become chronic.

Premature aging

Check how your lifestyle can affect biological age.

© Getty Images

Take the test

Sleep disturbance is one of the shortest paths to unwanted age-related changes. Without proper rest, the skin (and the whole body as a whole) simply does not have the opportunity to fully recover, which is manifested in early wrinkles and loss of elasticity. Read about the connection of the night hormone melatonin with youth and beauty of the skin here.

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How to sleep “for beauty”

The maximum activity of processes important for the skin occurs from 23:00 pm to 4:00 am, when the already mentioned melatonin, the sleep hormone responsible for all recovery processes, reaches its maximum concentration.

Going to bed early is a very good habit for the skin. © Skin.ru

For the full production of melatonin, it is recommended to sleep in maximum darkness so that light does not fall on the iris of the eyes. If you can’t completely darken your bedroom, try using a sleep mask. The flickering light bulbs of gadgets also interfere with melatonin production, knocking down our biological clock.

Night cream or night mask helps the skin recover and get rid of the effects of daytime stress. © Skin.ru

However, even with the right level of melatonin, it is important for the skin to help recover during sleep, especially if it is not always possible to follow the regimen. For the maximum effect of “beauty sleep”, first of all, it is necessary to provide the skin with hydration – only with a sufficient level of moisture, the cells will be able to work at full strength. This is especially important for dry skin, but nightly moisturizing will also provide an invaluable service. In the latter case, it is important to choose products with a light texture.

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Overview of night care products

Micellar water with oils for face, eyes and lips, Garnier

Night care should begin with cleansing of the skin, and Garnier’s two-phase micellar water enriched with oils is perfect for this. It will effectively wash off even waterproof makeup and additionally take care of the skin, which is especially important in the cold season.

Liftactiv Night Cream, Vichy

Rhamnose polysaccharide stimulates the production of collagen and elastin, while HEPES smoothes the skin. As a result, face wrinkles are reduced night after night.

Toleriane Ultra Nuit Night Care, La Roche-Posay

The cream works to ensure that problematic and sensitive skin has a healthy look by morning. Carnosine and vitamin E included in the composition prevent morning redness and fight the formation of free radicals. And neurosensin soothes the skin and prevents discomfort.

Age Expert 35+ Night Cream, L’Oréal Paris

Collagen biospheres make the skin firmer and smooth wrinkles from the inside. The cream is aimed at combating the first signs of aging.

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What to do if you can’t sleep

If you know in advance that you won’t be able to sleep, it makes sense to prepare your skin for such a shake-up with additional care, such as a night mask. But do not abuse this technique, it will not save with chronic lack of sleep.

Night cream-mask “Luxury food. Extraordinary oil”, L’Oréal Paris

Even during a short sleep, the soothing and regenerating oils of nutmeg rose and argan will take care of the skin. By morning, the skin acquires a healthy glow.

If you didn’t get enough sleep and there was no way to prepare for it in advance, express remedies will come to the rescue to help eliminate the visible consequences of lack of sleep.

Instant Glow Mask, Kiehl’s

Turmeric Mask works immediately after use to combat dullness and signs of fatigue for radiant, fresh, rested skin. Thanks to cranberry seeds, the skin gently exfoliates and the pores become less visible.

Moisturizing + Aquabomb Sheet Mask, Garnier

Quickly hydrates tired, sleep-deprived skin. The tissue base is impregnated with pomegranate extract and hyaluronic acid, which, together with glycerin serum, instantly restore a fresh look to the face.

Intense Oxygenation Revitalizing Night Cream Slow Âge, Vichy

Oxygenates skin cells with resveratrol and corrects pigmentation with powerful antioxidant baicalin. Having “breathed” and recovered, the skin looks fresh and rested in the morning.