You have probably heard of the importance of sleep for your memory, stamina, and immune system. But, did you know sleep also plays a vital role in skin health? Sleep deprivation has been shown to accelerate skin aging. This means more wrinkles, sagging, and uneven skin tone. Lack of sleep may even affect how good you think you look. Studies show women with poor quality sleep rate their skin as less attractive when compared to individuals who sleep well. In addition, as sleep quality diminishes, certain skin conditions, like acne, eczema, and psoriasis, can also worsen. A good night’s sleep is vital to keeping all of your body systems healthy—and the skin is no exception. Read on to learn more about why you need to be getting your beauty sleep every night.
How poor sleep affects the skin
Your skin acts as a barrier to dangers lurking in the environment and is able to heal itself when injured. For example, when confronted with the damaging hot rays of the sun, the skin works to repair itself from the sunburn that follows. Because the repair process that takes place in the skin happens primarily at night, good quality sleep is crucial. Researchers have found that poor sleepers actually take longer to recover from sunburns than good sleepers. They also noted that diminished sleep leads to dry skin, resulting in a weaker skin barrier and less protection from the environment.
How much sleep do I really need?
Most sleep researchers recommend getting at least 7 to 9 hours of sleep a night for optimal health. However, while the number of hours you sleep each night is important, the quality must also be good. Daytime drowsiness, frequent napping, and the need for sleep medications are all signs of poor quality sleep. Certain medical conditions, like sleep apnea, insomnia, and chronic pain, can also lead to lower sleep quality—even if the amount of sleep you are getting is adequate.
What skin conditions are affected by sleep deprivation?
Aging
Poor sleepers were found in studies to have more wrinkles, skin laxity (crepey skin), uneven skin tone, and benign skin growths. This accelerated skin aging is thought to be due to an imbalance between skin injury and the healing process. Simply put, environmental hazards like the sun, pollution, and chemicals harm the skin on a daily basis, producing toxins called free radicals in the body. Adequate sleep acts as an antioxidant, clearing away these toxins and helping to slow down skin aging. In addition, hormones, like cortisol, are lower when we sleep allowing our skin to regenerate and heal itself.
Acne
The elevated cortisol levels that are associated with poor quality sleep can also lead to acne breakouts. Cortisol causes an increase in skin oils (sebum), helping certain acne-causing bacteria thrive. This process also leads to inflammation in the skin, which can further worsen acne.
Eczema/psoriasis
Inadequate sleep causes an increase in moisture loss from the surface of the skin, leading to dryness. This “leaky skin barrier” is thought to be the main trigger for eczema and can worsen psoriasis. Unfortunately, the itching and inflammation associated with eczema and psoriasis can cause individuals to scratch at night, reducing sleep even more and making these skin conditions worse.
How to get more sleep
1) Make sleep a priority
Now that you know how important sleep is to the health and appearance of your skin, it is time to make sleep a priority. Set aside 7 to 9 hours of time to devote to sleep every night. Think of sleep as an investment in your beauty routine to help you look your best tomorrow. Sleep is the real beauty secret.
2) Avoid devices before bedtime
If you are having trouble getting to sleep, one of your devices may be to blame. Studies show that watching T.V. and scrolling through your phone can be stimulating to the brain. Give yourself time after shutting your devices off to wind down and relax before heading off to bed.Try meditation and mindfulness practices
3) Try mindfulness and meditation practices
In this post on stress and the skin, I discussed different ways to help bring calm into each day. Apps like “Headspace” and “Calm” have short bedtime meditation routines perfect for winding down after a long day. Writing a brief passage in a gratitude journal can also be a good nightly practice to end your day on a positive note.
No one is perfect, and we have all stayed up later than we should at times. But making sleep a priority not only benefits your physical health; it can also make you look and feel more beautiful. A good night’s sleep just may be the easiest and least expensive beauty routine you can find.
References
Addor, F. (2018). Beyond photoaging: additional factors involved in the process of skin aging. Clinical, Cosmetic, and Investigational Dermatology, 11, 437-443.
Albuquerque, R., Rocha, M., Bagatin, E., Tufik, S., & Andersen, M. (2014). Could adult female acne be associated with modern life? Archives of Dermatologic Research, 306, 683-688.
Oyetakin-White, P., Suggs, A., Koo, B., Matsui, M., Yarosh, D., Cooper, K., & Baron, E. (2015). Does poor sleep quality affect skin aging? Clinical Dermatology, 40(1), 17-22.
Pizzino, G., Irrera, N., Cucinotta, M., Pallio, G., Mannino, F., Arcoraci, V., Squadrito, F., Altavilla, D., & Bitto, A. (2017). Oxidative stress: harms and benefits for human health. Oxidative Medicine and Cellular Longevity. Https://doi: 10.1038/bjc.2014.265.
Shortsleeve, C. (2016). What happens to your skin when you don’t get enough sleep. Allure. Available online at: https://www.allure.com/story/sleep-and-skin-what-happens. Accessed July 12, 2020.
Sundelin, T., Lekander, M., Kecklund, G., Van Someren, E., Olsson, A. & Axelsson, J. (2013). Cues of fatigue: effects of sleep deprivation on facial appearance. Sleep, 36(9), 1355-1360.
Walia, H. & Mehra, R. (2016). Overview of common sleep disorders and intersection with dermatologic conditions. International Journal of Molecular Science, 17(5), 654.