Are Your Late Nights Ruining Your Skin?
Life can be hectic. Between work, the gym, taking the kids to school and making time for your loved ones, sleep can be the first part of self care that takes a hit. After all of the busy tasks on your to do list have been taken care of, it can be tempting to veg out on the couch until long past you should have gone to bed, catching up on that new Netflix show or scrolling on social media!
However, some studies have shown that slacking on getting your 7-9 hours of sleep a night (1) can actually contribute to the appearance of your skin in a negative way. When you sleep, your body repairs itself and takes care of all of the little tasks it can’t do while it’s busy getting you through your hectic day. The blood flow to your skin increases, collagen rebuilds and your body tackles any damage from UV exposure, which can cause premature aging.
When your body doesn’t have enough time to tackle its to-do list because you’re too busy working on yours, some pretty noticeable effects can appear on your skin. You may start to age prematurely (2) and it’s even been suspected that a lack of proper sleep can also cause acne, psoriasis, eczema and even skin cancer (3)!
On top of that, when you skimp on your beauty sleep, your cortisol levels rise. This stresses out your adrenal glands, creating more androgens and seriously messing up your hormonal balance (4). This can cause issues like acne to become a bigger deal. So, what do you do? Check out some of these tips to make the most of your rest for the healthiest, happiest skin possible.
Why is quality sleep so important for your skin?
What happens during the sleep state:
Organs rest and recover
Cortisol (Stress hormone) levels fall - Help repair daytime damage
Produce collagen
Muscles growth - Human growth hormone is released
Tissue repairs
Hormone control
Protein synthesis
Research (6) shows that one sleepless night can have this much impact on your skin:
Sagging eyelids
Sagging skin around the mouth
Puffy eyes
Under-eye bags and dark circles
Wrinkles and fine lines
Go to bed
Of course, this may seem difficult if you’re not used to getting a proper amount of sleep but there are a few adjustments you can make to help you get into the groove of getting the rest your body desperately needs.
Set an alarm so you’re waking up at the same time every day and then get some sunshine. Your body’s circadian rhythm may be out of whack and by setting an alarm and getting some sun you’re telling your body that this is when you’d like to wake up. Waking up earlier and on a schedule means that you’ll also get tired on a schedule.
Practice good sleep hygiene. Having a bedtime routine also cues your body in to the fact that you’d like to go to bed and since humans are creatures of habit, it shouldn’t take too long for your body to understand that 2AM bedtimes are a thing of the past! Take a bath, meditate, read a book. Anything that you find calming will help you make going to bed earlier a part of your life.
Put your phone away an hour before bed. Blue lights can interfere with our circadian rhythm and proper melatonin production (the chemical that tells you it’s time to sleep), so avoid the TV and your devices before bed.
Tips to improve your sleep
Nutrition plays a big role, when and what you eat has an impact on your sleep
Don’t eat too late - Eat your larger meal during the day
Eating a healthy and balanced diet ensures that we are getting the right nutrients to maintain our energy during the day – so we don’t have to rely on stimulants
A light meal in the evening allows your body to make the most out of the body’s natural night time repair process as digestion require energy
Limit or eliminate caffeine and sugar as they are stimulants
Don’t eat chocolate at night as cocoa contains caffeine
Don’t drink around 3 hours before you go to sleep so you don’t wake up to go to the toilet during the night
Relax and wind down at night by practicing yoga or meditation
The Environment you sleep in
Sleep in a peaceful environment without clutter. A cluttered space adds to a cluttered mind
Don’t have screens in your bedroom - Blue light affects melatonin production
Don’t sleep with your phone next to you
Sleep in a dark room
A quite room is important - Use ear plugs if necessary
Clean your face before going to sleep
We’ve all had late nights where we’ve crashed in bed with our makeup still on but seriously, stop that. Using a great, toxin free cleanser before going to bed helps remove the dirt and debris that can get clogged in your pores and turn into breakouts. Also, use a moisturizer. Your nighttime skincare routine doesn’t need to be extensive if you don’t want it to be. A cleanser and a moisturizer are all that are necessary to take care of your skin. If you’re really tired, the masks, toners and serums can wait.
Sleep on your back
This one is tough for all of you side sleepers out there but sleeping with your face smashed into the pillow is a surefire way to cause early crow’s feet and wrinkles. After all, we do spend 1/3rd of our day in bed and that’s a long time. Consider also switching your pillowcase from cotton to silk as it can be much more forgiving on your skin. On top of that, a silk pillowcase is the best for reducing hair breakage and while not directly skin related, it’s always a bonus.
Elevate your head
Some studies have shown that sleeping with your head elevated can reduce the appearance of dark circles under your eyes (5) so consider adding a second pillow or a wedge under your head for the best possible sleep!
References:
1. https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times
2.https://www.ncbi.nlm.nih.gov/pubmed/25266053
3.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4881480/
4.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360964/
5.https://www.mdedge.com/dermatology/article/97850/dark-circles-under-eyes
6.https://academic.oup.com/sleep/article/36/9/1355/2453883