The importance of a good night’s sleep cannot be overestimated in achieving and maintaining a healthy glowing skin. The term ‘beauty sleep’ is real, and when we don’t get enough of it, your skin will start to show the effects of sleep deprivation.
Why? Our bodies homeostasis functions around our circadian rhythm; a clock like complex system that tunes us into our day and night cycle. This circadian rhythm is regulated by our brain, that responds to light and dark. When its light outside, the body’s temperature changes, and our hormone cortisol is triggered, alerting us to rise and shine. When it gets dark at night, our body starts to wind down, prompted by a sleep hormone called melatonin, which makes us sleepy, telling you it’s time to hit the pillow.
What does our circadian rhythm have to do with the skin? During the day the skin is working hard to protect itself from internal and external environments, whereas at night, it’s the optimal time to repair, restore and regenerate.
At night, when you are sleeping, specific important responses are happening throughout the body including the skin. The increase of blood flow brings much needed nutrients to the skin, keratinocytes proliferate, collagen builds and repairing of DNA also occurs. For this very reason, research has also shown that night-time is the perfect time apply actives for optimal acceptance to the skin.
Insufficient sleep can negatively impact your skin, decreasing your immunity and the ability to help heal and repair. Understanding how to regulate and maintain a good circadian rhythm is key to exceptional skin health and wellness.
Our sleep tips for a glowing skin:
Get the right amount of sleep.
The general recommendation for optimal sleep skin benefit is between 7-9 hours each night.
Help your circadian rhythm.
Setting a regular sleep pattern is vital and introducing some wind down rituals like dimming lights, having a relaxing bath or shower and avoiding devices may help prepare you for a better night’s sleep. Keep your sleep space dark and invest in a sleep mask and/or sleep ear buds for bright, noisy environments.
Avoid alcohol and caffeine.
Alcohol and caffeine can deplete nutrients and dehydrate the skin. They may also cause sleeplessness, leading to a less than glowing skin the next morning.
Avoid eating too late.
Sleeping on a full tummy may not be the best for a good night’s sleep, causing possible discomfort and sleeplessness. Gut health is important for a healthy skin, so give your body plenty of time to digest your meal before sleep and allow approximately 2-4 hours digestion time.
Stop device scrolling before bed.
Switch off devices a few hours before sleep. Excess blue light wavelengths close to bedtime night can affect the natural circadian rhythm by supressing melatonin, stopping us from feeling sleepy, and interfering with repairing processes.
Give your skin the best opportunity to restore.
Never go to sleep with your make up on. Always cleanse your skin and apply your specific targeted actives for optimal absorption at night.
De-stress.
If you are stressed or have trouble getting to sleep, invest in some sleep stories, meditation or breathing exercises to help you drift off.
Seek expert help.
If sleep is constantly avoiding you, we recommend seeking advice from a sleep professional.
If you want to know how you can introduce plant actives into your night-time skin regime, ask our skin expert or take our skin quiz here.
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