Sleep and skin health have a deep connection. While in the deep sleep stages, our body releases growth hormones that stimulate cell turnover and collagen production, essential for maintaining skin elasticity and youthful appearance. Beauty sleep and beauty skin are quite common these days.
For the beauty of the skin, deep sleep plays an important role, similarly when you have poor sleep quality is associated with compromised skin barrier function, making the skin more susceptible to environmental damage and moisture loss.
Sleep and Skin Health
As mentioned above, sleep is crucial for overall health and well-being, when you get enough sleep, your skin has a chance to repair itself from the damage of the day and looks its best. Here is the list of how deep sleep influences skin health:
- Cellular Repair: When you sleep the body engages in repair processes skin cell turnover and skin cell turnover.
- Regeneration: During deep sleep, skin cells regenerate more quickly to a refreshed and rejuvenated complexion.
- Reduce Inflammation: When you have a lack of sleep, then it can trigger inflammatory responses in your body, leading to skin conditions such as acne, psoriasis, and eczema.
- Hydration Balance: While in a deep sleep, the body’s hydration levels are regulated and prevent moisture loss from the skin. Proper hydration is the key to maintaining skin elasticity and preventing dryness and irritation.
- Reduce dark circles and puffiness: Insufficient sleep welcomes various types of skin problems, in the same way, Insufficient sleep can also cause dark circles and puffiness under the eyes.
- Skin Barrier: Deep sleep deprivation can compromise the skin’s natural barrier function, making it more sensitive to environmental stressors and irritants.
- Heal Wound: Deep sleep has a lot of benefits also; it plays a crucial role in the body’s ability to heal wounds and repair damaged skin.
How can sleep affect your skin health?
Bad sleep has a profound impact on skin health, here is a list of how sleep can affect our skin health.
Winkles and Dullness: Your skin repairs itself daily damage and produces collagen, a protein that keeps skin plump and elastic at the time of sleeping. Even lack of sleep can lead to the appearance of wrinkles and fine lines. Also, the next day when you wake up your skin appears dull and tired.
Dark Circle: Puffy eyes and dark circles under the eyes are mainly caused when you have a bad sleep. It happens when you don’t get enough sleep. blood vessels dilate and fluid accumulates in the delicate under-eye area, making them appear darker and puffier.
Acne: Acne can be worsened by sleep deprivation, stress hormones like cortisol increase when you’re sleep-deprived. So, Cortisol triggers the skin to produce more oil, which can clog pores and lead to breakouts.
Dehydration: Proper sleep helps to regulate your body’s water balance, when you don’t sleep enough, you may lose more water through the skin which can cause dehydration and a dry, flask in the skin
Beauty Sleep Tips
Here are some of the beauty sleep tips that help for glowing and healthy skin and also promote quality of sleep:
1. Sleep Quality:
Sleep for about 7-9 hours, to get quality sleep each night, Quality sleep is the most important to get a good texture of your skin, so without any distraction get comfortable sleep for around, 7-9 hours.
2. Bedtime Routine:
Try to make a consistent bedtime routine for each day, so through the signal to your body that it’s time to sleep down. So, you take to relax your body and mind every single day.
3. Sleep Schedule:
Note down the sleep schedule of every day, where you try to go to bed and wake up from bed at the same time every day and even at the weekends. This habit also helps your body to regulate your body’s internal clock and promotes better sleep quality.
4. Good Mattress / Pillows
Make sure that you have a good quality of matter because it helps in quality sleep and even you can sleep comfortably with any disturbance even if it helps you in back relief. Sleep in good quality pillows this can provide adequate support and comfort to prevent tossing and turning during the night.
5. Limit the screen time before bed:
The light we get from the Electonic devices can disrupt your sleep-wee cycle, so try to avoid screens at least an hour before bedtime or use blue light filters on your devices.
6. Hydration/ Diet:
Drink plenty of water at least 2-3 liters of water all day but avoid excessive drink of water at night. Always avoid heavy meals, caffeine beverages and alcohol close to bedtime, however, they can interfere with sleep quality.
7. Peaceful surroundings:
Surround yourself with a peaceful environment, keep your bedroom cool, dark and quiet and also use blackout curtains, earplugs, or white noise machines if necessary.
8. Yoga and meditation:
You can also try meditation, deep breathing exercises, or gentle yoga it reduces your stress and helps in good quality sleep.
9. Skincare:
Make a habit of skin care, a nighttime skincare routine that includes cleansing, moisturizing, and applying any kind of treatment or serum.
10. Back Sleep:
Try to sleep back it can prevent sleep lines and wrinkles from forming on your face due to pressure and friction against your pillow.
FAQs
How can I reduce puffiness and dark circles under my eyes?
Use cold compresses or chilled eye masks to constrict blood vessels and reduce puffiness and incorporate caffeine-based eye creams or serums to help diminish dark circles.
Does lack of sleep cause skin problems?
Yes, sleep deprivation can cause various skin issues such as premature aging, dullness, acne flare-ups, dark circles, and puffiness under the eyes, as well as impaired wound healing.
How much sleep do humans need for healthy skin?
For 7-9 hours of quality sleep each night is necessary to get healthy skin and quality sleep.
Also, read more about Fitness Goals and Sleep Quality: Optimizing performance through adequate rest and recovery – Sleeps Eight
