Is good sleep the ultimate skincare hack?

You’ve probably had that morning where one look in the mirror tells you exactly how last night went: puffy eyes and a tired, washed-out look. It turns out “beauty sleep” is more than an old saying.

What does poor sleep do to your skin?

• Signs of aging. In a 2015 US study of 60 women aged 30 to 49, those who regularly slept 5 hours or less and rated their sleep as poor had more fine lines and other signs of skin aging.
• Less bounce. When a 2020 Korean study cut women in their 40s back to 4 hours a night for six nights, their skin lost firmness. Wrinkles were measurably worse after just one short night.
• Dull, dry skin. The same study found that skin became drier and less glossy, with less of its natural glow.
• Tired eyes. In a Swedish study, people were photographed after a short night followed by a night without sleep. Viewers saw droopier eyelids, puffier red eyes, darker circles, and paler skin.

How does good sleep help your skin?

Think of sleep as your skin’s night shift. Skin runs on a 24-hour rhythm, and some of its most important work happens at night.

• Renewal. Skin cells divide faster at night than during the day.
• Repair. Some of the DNA damage skin picks up during the day appears to be fixed faster at night.
• Protection. Your skin barrier locks in moisture and keeps irritants out. In the 2015 study, good sleepers’ skin barrier recovered 30% better three days after a test that gently removed the skin’s top layer.
• That rested look. In a Swedish experiment, people looked healthier and more attractive to others after a normal night’s sleep than after a night without sleep. Good sleepers also feel better about how they look.

Much of the research on skin’s nightly rhythm comes from lab and animal studies, and the human studies are small. Still, the message is clear: regular full nights give your skin time to do its work.

How to start your beauty sleep routine tonight

• Aim for 7 hours or more. That’s what sleep experts recommend for adults.
• Keep your timing steady. Going to bed and getting up at the same time is a core sleep tip, and it may also help keep your skin’s rhythm in sync.
• Put screens away. Switch off your devices at least 30 minutes before bed.

Beauty sleep won’t replace sunscreen, but it’s free, and it starts tonight.

References

1. Oyetakin-White P, Suggs A, Koo B, et al. Does poor sleep quality affect skin ageing? Clinical and Experimental Dermatology. 2015;40(1):17–22. doi:10.1111/ced.12455. https://doi.org/10.1111/ced.12455
2. Jang SI, Lee M, Han J, et al. A study of skin characteristics with long-term sleep restriction in Korean women in their 40s. Skin Research and Technology. 2020;26(2):193–199. doi:10.1111/srt.12797. https://doi.org/10.1111/srt.12797
3. Sundelin T, Lekander M, Kecklund G, Van Someren EJW, Olsson A, Axelsson J. Cues of fatigue: effects of sleep deprivation on facial appearance. Sleep. 2013;36(9):1355–1360. doi:10.5665/sleep.2964. https://doi.org/10.5665/sleep.2964
4. Matsui MS, Pelle E, Dong K, Pernodet N. Biological rhythms in the skin. International Journal of Molecular Sciences. 2016;17(6):801. doi:10.3390/ijms17060801. https://doi.org/10.3390/ijms17060801
5. Axelsson J, Sundelin T, Ingre M, Van Someren EJW, Olsson A, Lekander M. Beauty sleep: experimental study on the perceived health and attractiveness of sleep deprived people. BMJ. 2010;341:c6614. doi:10.1136/bmj.c6614. https://doi.org/10.1136/bmj.c6614
6. Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine. 2015;11(6):591–592. doi:10.5664/jcsm.4758. https://doi.org/10.5664/jcsm.4758
7. American Academy of Sleep Medicine. Over three-fourths of Americans lose sleep due to digital distractions; sleep experts urge a change [news release]. December 2023. https://aasm.org/over-three-fourths-of-americans-lose-sleep-due-to-digital-distractions-sleep-experts-urge-a-change

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