Our patients come to us at The Doctors Laser Clinic because they want to look their best. Aside from our anti-ageing treatments, there are things you can do to help give your skin and body their best chance. Their best chance to look the best. One of these things is free. It’s getting enough sleep. We explain the whys and the hows. The whys are important to get across as knowing them will help with the action part, the part you control.
Why should you get adequate sleep?
Table of Contents
- Why should you get adequate sleep?
- Skin Ageing, Wrinkles, and Collagen
- Read our article here: Collagen, The Magic Molecule: Stimulating Collagen
- Dull and Pale Skin
- Dark Circles and Puffy Eyes
- Hair Thinning and Loss
- Increased Acne and Skin Irritation
- Loss of Skin Elasticity
- Slower Wound Healing
- Age Spots and Hyperpigmentation
- Weakened Skin Barrier
- Dry and Flaky Skin
- Increased Risk of Skin Cancer
- Loss of Facial Volume
- Broken Capillaries and Redness
- Increased Sensitivity to Allergens
- Altered Fat Distribution
- Faster Telomere Shortening
- Decreased Production of Growth Hormone
- Altered Gut Microbiome
- Teeth Grinding (Bruxism)
- Increased Appearance of Jowls
- How to Improve Sleep Quality for Better Skin Health
- When to Seek Professional Help
- The Long-Term Benefits of Good Sleep Habits
Skin Ageing, Wrinkles, and Collagen
When you sleep, your body increases collagen production, but, less sleep equates to less collagen, leading to, yes, more wrinkles and sagging skin. Cortisol, the stress hormone that rises with lack of sleep, also breaks down collagen, accelerating the formation of fine lines and wrinkles.
Collagen production in the skin is a complex process that involves several steps happening witnin the skin. The process is vital for maintaining the skin’s structure, strength, and elasticity. In case you were wondering, here’s a graphic of how collagen is produced.
Read our article here: Collagen, The Magic Molecule: Stimulating Collagen
Dull and Pale Skin
Sleep deprivation diminishes the flow of blood to the skin. This means fewer of the vital nutrients and oxygen get to reach your cells. This could give way to a lacklustre complexion, making your skin look dull, pale, or tired. This decreased circulation also lessens the repair your skin needs to perform stemming from the daily onslaught of UV and pollution exposure.
Dark Circles and Puffy Eyes
The classic sign of poor sleep. Lack of sleep leads to increased blood flow to the under-eye area, causing dark circles. Sleep deprivation also causes fluid retention, leading to puffiness around the eyes. The skin under your eyes is thin, so changes in blood flow or fluid retention become immediately visible.
Hair Thinning and Loss
Sleep affects the body’s ability to regulate hormones, including those controlling hair growth. Increased levels of stress hormones like cortisol can disrupt the hair growth cycle. This may go on to induce more hair shedding and slower hair regrowth. Chronic sleep deprivation can push hair follicles into the resting phase. Thinning hair and potential hair loss follow.
Increased Acne and Skin Irritation
Sleep is closely connected to hormone regulation. Without the right-for-you amount of sleep, your hormones have the potential to become imbalanced. One possible implication of this is the increased production of sebum. This is an oily substance that can clog pores and cause acne. With lacking sleep, your inflammatory response is heightened, making your skin more reactive and prone to irritation.
Loss of Skin Elasticity
Elasticity in the skin is its ability to snap back after being stretched. Collagen and elastin are the proteins that give your skin this bounce. Sleep deprivation hampers their production. This can lead on to sagging skin, especially around areas where the skin is naturally thinner. Areas around the eyes and jawline are common victims.
Slower Wound Healing
Your immune system gets boosted during sleep. It helps to repair damage from the day, whether it’s a small cut or damage from UV exposure. Without adequate sleep, this repair process goes into slumber, meaning even minor injuries take longer to heal, leaving you more susceptible to scars and other skin imperfections.
Age Spots and Hyperpigmentation
Sleep deprivation increases inflammation and oxidative stress in the body. Both of which can be implicated in the formation of age spots and uneven skin tone. Oxidative stress from lack of sleep accelerates the production of melanin, the pigment responsible for these dark spots. Sun exposure exacerbates oxidative stress.
Weakened Skin Barrier
The skin barrier is your body’s first defence against environmental stressors and pathogens. It also locks in moisture. When you’re sleep-deprived, the production of lipids that form this barrier is compromised. Skin that may be more prone to dryness, irritation, and infections.
Dry and Flaky Skin
Hydration levels in your skin are maintained during deep sleep. A less-than-optimal sleep amount can disrupt this process, leading to a breakdown in the moisture balance. This results in dry, flaky patches that not only feel uncomfortable but also highlight the dreaded fine lines and wrinkles.
Increased Risk of Skin Cancer
Chronic sleep deprivation will weaken your immune system, part of the picture for the repairing of DNA damage caused by UV exposure. The repair mechanisms that work to fix mutations in skin cells become less efficient without enough sleep. Your skin becomes more susceptible to the harmful effects of damage, increasing the risk of developing conditions such as skin cancer.
Loss of Facial Volume
The fatty deposits distributed around your face help you to maintain a youthful appearance. Sleep deprivation can lead to hormonal imbalances that affect fat distribution, causing a loss of volume in areas such as the cheeks and under the eyes. This can result in a hollow, aged look, emphasising bone structure in a way that isn’t always flattering.
Broken Capillaries and Redness
Sleep deprivation has implications for increased levels of inflammation. This can cause fragility in blood vessels in the skin. Weakened capillaries can burst, leading to broken blood vessels and redness, particularly around the nose and cheeks.
Increased Sensitivity to Allergens
Your skin’s ability to protect against allergens and irritants goes down when you’re sleep-deprived. This can make your skin more reactive to stressors such as pollution, pollen, or even skincare products. Cue the rise of potential redness, rashes, and other signs of irritation.
Altered Fat Distribution
Lack of sleep affects the hormonal balance. Two hormones, leptin and ghrelin regulate appetite and fat storage. Sleep deprivation can lead to changes in how fat is stored in your face, often causing it to shift away from areas where you want it (like the cheeks) and accumulate where you don’t (like under the chin), contributing to an aged, uneven appearance.
Faster Telomere Shortening
Telomeres are protective caps on the ends of your chromosomes that shorten as you age. Sleep deprivation may accelerate this shortening process, which is associated with cellular ageing. Faster telomere shortening translates to faster ageing of tissues. The skin is included.
Decreased Production of Growth Hormone
Growth hormone, which is released during deep sleep, is vitally important for your tissue repair and regeneration. Without enough sleep, the production of this hormone is reduced, leading on to slower skin cell turnover and repair, contributing to the visible signs of ageing.
Altered Gut Microbiome
The gut-skin axis is a real thing, and sleep affects your gut microbiome, the community of bacteria living in your intestines. Poor sleep can disrupt the delicate balance of your gut bacteria, which comes with the possibility of an increase in inflammation and the potential for skin conditions like eczema or psoriasis.
Teeth Grinding (Bruxism)
Sleep deprivation can go on to increase stress, which in turn can trigger bruxism, and if prolonged, this can wear down your teeth, altering the structure of your face and leading to premature ageing signs like jaw pain, tension headaches, and a more gaunt appearance.
Increased Appearance of Jowls
As seen above, poor sleep decreases collagen and elastin production, potentially then to sagging skin. One of the most common areas where this becomes visible is around the jawline. Where skin starts to droop in this area, jowls form. This sagging is one of the more tell-tale signs of ageing that is exacerbated by sleep deprivation.
How to Improve Sleep Quality for Better Skin Health
Now that you are aware of many possible skin effects of sleep, or lack of it, here are some practical things you can do to improve sleep quality and quantity:
Establish a Consistent Sleep Schedule
Go to bed and aim to wake up at the same times every day. You might find it hard, but try to resist the lie-in, even on weekends. This helps regulate your body’s internal clock (circadian rhythm).
Create a Relaxing Bedtime Routine
- Try to implement calming activities like reading, gentle stretching, or meditation.
- Avoid screens for as long before bed as you can, due to blue light exposure.
Optimise Your Sleep Environment
- Keep your bedroom cool, dark, and quiet.
- Invest in a more comfortable mattress, pillows, and bedding. Try to stop all light coming into the bedroom where you can. Black-out curtains block out all light.
- Silk Pillowcases can help to reduce friction between your skin and the pillow. This can help to reduce sleep lines.
Watch Your Diet and Exercise
- Avoid caffeine and heavy meals close to bedtime. Some say that you should go back further than that for the caffeine, teatime or before. Look out for herbal alternatives that don’t contain caffeine.
- Regular exercise can improve sleep quality but try to avoid vigorous workouts close to bedtime.
Manage Stress
- Practice stress-reduction techniques like deep breathing. Have a look for the much-talked-about ‘military sleep method’, which combines breathing with body and mind relaxation techniques.
- Consider talking to a therapist if stress is significantly impacting your sleep.
Nighttime Skincare Routine
- Integrating good sleep habits with your skincare routine can maximise the benefits for your skin. Cleanse your face thoroughly before bed to remove makeup and pollutants.
- Apply night creams or serums with active ingredients like retinol or hyaluronic acid.
Humidifiers
Measure the bedroom humidity and consider the use of a humidifier in your bedroom to prevent dry air from dehydrating your skin. The Environmental Protection Agency reckons 30-50% is the ideal.
When to Seek Professional Help
Improving sleep habits can significantly benefit your skin, but sometimes professional intervention is necessary. If you’re experiencing chronic insomnia or other sleep disorders, consult a sleep specialist. For persistent skin issues, even with improved sleep, consider visiting a dermatologist. The Doctors Laser Clinic offers various treatments that can complement your improved sleep habits with options for optimal skin health.
The Long-Term Benefits of Good Sleep Habits
Improving your sleep is not just about immediate beauty benefits. It also has long-term health and well-being benefits:
- Reduced risk of chronic diseases
- Improved mental health and cognitive function
- Better overall quality of life
There is a clear-as-day relationship between your sleep and your skin health. The implementation of the suggested sleep-improving strategies and combining them with a proper skincare routine should make a great difference. If you stick to it you will be on the right path to enhanced natural beauty and skin-health. At The Doctors Laser Clinic, we encourage our patients to prioritise their sleep as an essential component of their beauty and health regimen. If you are concerned about your skin please get in touch with us at the clinic and we will do our best to help. Sweet dreams!
