Everyone knows the importance of getting enough sleep for overall health and well-being, but did you know that the quality of your sleep can also impact the health of your skin? It’s true! It’s called “beauty sleep” for a reason. The relationship between sleep and skin health is a two-way street — not only can poor sleep quality lead to skin problems, but skin problems can also affect the quality of your sleep.

When we sleep, our bodies go into repair mode. During this time, our skin undergoes a number of important processes that help keep it healthy and looking its best. For example, the production of collagen, a protein that keeps skin firm and elastic, increases at night. Additionally, skin cell turnover — the process by which old skin cells are replaced by new ones — also accelerates during sleep.

However, if you’re not getting enough quality sleep, these processes can be disrupted.

 

Woman sleeping in bright room

Here are some common skin conditions that can result from not getting enough beauty sleep:

  1. Acne: Lack of sleep can disrupt hormone levels and increase inflammation, which can lead to breakouts.
  2. Dark circles and puffiness: When you’re sleep-deprived, blood vessels under your eyes can dilate, leading to dark circles. Puffiness can also result from fluid buildup.
  3. Wrinkles and fine lines: Sleep helps the skin regenerate, and when you don’t get enough sleep, the skin may not have enough time to repair itself, leading to wrinkles and fine lines.
  4. Dry skin: Lack of sleep can cause the skin to become dry and flaky, as the skin’s natural oils are not produced in sufficient quantities.
  5. Eczema and psoriasis: These skin conditions can be exacerbated by lack of sleep, as sleep deprivation can increase inflammation in the body.
  6. Rosacea: This skin condition, characterized by redness and bumps on the face, can be made worse by lack of sleep, as sleep deprivation can increase inflammation and cause blood vessels to dilate.

So, what can you do to ensure that you get the quality sleep that your skin needs to stay healthy and look its best?

 

Woman waking up and stretching

Here are a few tips to maximize your beauty sleep:

  1. Establish a consistent sleep schedule: Go to bed and wake up at the same time every day. This helps regulate your body’s circadian rhythm, making it easier to fall asleep, stay asleep, and wake up.
  2. Create a sleep-friendly environment: Make sure your bedroom is quiet, dark, and cool. Keep the temperature between 60-67°F and invest in a comfortable mattress and pillows.
  3. Avoid screens before bedtime: The blue light emitted by screens like phones, computers, and televisions can interfere with sleep by suppressing the production of the sleep hormone melatonin. Avoid using these devices for at least an hour before bed.
  4. Avoid caffeine, alcohol, and large meals before bed: Caffeine and alcohol can interfere with sleep, while large meals can cause discomfort and indigestion. If you need to eat, have a light snack a few hours before bedtime.
  5. Exercise regularly: Regular physical activity can help improve sleep quality but avoid exercising close to bedtime as it can make it harder to fall asleep.
  6. Relax before bedtime: Establish a relaxing bedtime routine, such as meditating, listening to music, or taking an aromatherapy bath. This can help you wind down and prepare for sleep.

Sleep rituals can help you get the quality beauty sleep you need for your health — inside and out. So, go ahead and catch some Z’s, your skin will thank you!

 

Woman sleeping with eye mask

Did you know…

Certified Nutritional Aesthetics Practitioners are trained to support their clients’ skin wellness with solid education in lifestyle habits like sleep, in addition to nine other pillars of integrative skin curriculum?

Click HERE to learn more about our program, accreditation, and enroll today to start your path to certification.

About the author:

Today’s post was written by our Advisory Board member, Jules Annen, PhD. Learn more about Dr. Annen HERE.