by Blake Herzog
The concept of beauty sleep is one of the oldest concepts when it comes to self-care, starting long before it was called that, and one of the most scientifically accurate.
Slumber is the time when your entire body refreshes and repairs itself, and your skin is no exception.
Sleep is when the largest organ of your body employs extra nutrients and oxygen delivered through increased blood flow to regenerate skin cells and collagen — leading to improved hydration, elasticity and overall skin health. Conversely, sleep deprivation disrupts that cycle and erodes skin barrier function and healing from UV rays and other environmental factors.
Some studies have found that the loss of even one night’s quality sleep can affect skin appearance and health. So, don’t skimp on that shuteye.
Let’s take a look at some of the ways poor sleep can derail you from your skin care goals.
Multiplying wrinkles
The proteins in our skin, including collagen and elastin, are the materials that make it flexible, yet firm. Research has shown that sleep deprivation impedes the immune system, which in turn affects the strength and quality of the collagen that the body produces.
This can result in thinner, sagging skin and wrinkling, including crow’s feet and frown lines.
Worsening hyperpigmentation
If you don’t get enough sleep, you might develop an uneven skin tone, or if you’re already experiencing hyperpigmentation it could get worse, culminating in a dull, tired-looking complexion.
This is due to the interruption of the skin’s (and entire body’s) nocturnal repair work, which contributes to overproduction of melanin. In 2020, researchers suggested the stress caused by melasma itself can disrupt sleep, triggering a vicious cycle.
Accelerating acne
The causes behind acne are complicated, but some evidence points to a connection to sleep deprivation.
Severe sleep deprivation has been shown to increase the size of the skin’s pores, and much lower levels of disruption have been shown to increase stress and production of the stress hormone cortisol — a recipe for blemishes and pimples. The hampered healing caused by low-quality sleep is another contributing factor.
Raging rosacea
If you’re living with rosacea, there’s a good possibility that you have lived with poor sleep quality, which will lead to flare-ups. Inflammation of all types swings upward throughout your body after a restless night, and research has shown rosacea patients are twice as likely as the general population to suffer from sleep loss.
The scientists then did some genetic research and found a potential genetic predisposition of those with rosacea for poor slumber.
Limp or disappearing hair
Fatigue and poor sleep also can affect your hair, which is directly impacted by your dermatological health. Jokes about hair falling out due to stress have some basis in fact, again related to excess cortisol triggered by stress.
What might be more common is overactivity of sebaceous glands at the root of each hair, another side effect of the stress hormone. The oil they produce can end up coating your strands and scalp, leading to greasy hair or dandruff.
Nudge yourself to sleep
Now that you know what you’re trying to avoid, remember these sleep hygiene basics:
• Maintain a consistent sleep-wake schedule throughout the week and weekend.
• Keep your bedroom dark, cool and quiet, using a white noise machine if needed to mask environmental noise.
• Follow a relaxing routine as you prepare for bed.
• Replace your mattress or pillows if they’re uncomfortable.
• Consume your last meal at least three hours before bedtime.
