Make no mistake, Grandma was completely right about beauty sleep. Popular myths abound when it comes to getting gorgeous and staying that way, but you only have to have one restless night to see for yourself the importance of sleep when it comes to skin condition.
Delicate skin around the eyes is usually first to suffer from lack of quality sleep as anyone who has woken up with dark circles, bags or puffiness knows too well. And you might have noticed it in terms of oil production too, discovering your skin is either drier or oilier than usual following a sleepless night. This in turn can lead to breakouts, rashes and eczema.
Why we need sleep?
Being the body’s largest organ, skin reflects general overall health, relying on sleep to stay healthy and strong. That’s because “the ‘daily maintenance’ is done at night”, says Dr Gabrielle Caswell of the Cosmetic Physicians Society of Australasia (CPSA).
“While we sleep, the body uses the energy that we would normally use during the day to repair and grow its tissues,” Dr Caswell adds. “Good sleep and rest is important for our health and beauty as this is the time that biological maintenance happens.”
By the way, some studies suggest women need up to an extra hour’s sleep each night compared to men. And most researchers agree that pregnancy can require even more.
How does skin regenerate overnight?
During sleep, chemical changes occur which help the body metabolise free radicals and increase cell turnover, both of which can reduce evidence of ageing.
“There is a pulse in growth hormone, which changes the hormonal and chemical messaging at a cellular level, repairing and renewing the body’s tissue,” Dr Caswell says. “The cells use specific proteins and enzymes to produce another set of proteins and sugars that the body then uses to build tissues – getting rid of waste, and reabsorbing dead or injured tissues.”
Considering an early night? It could be a wise move for your skin. According to La Prairie research, “The skin is at its most active between 10 pm and 4 am, during which cellular metabolism increases approximately tenfold over its daily rate. This means that cells divide faster speeding the regenerative and DNA reparative processes, while skin cells move more rapidly to the surface of the skin where they are sloughed off.”
Tips for healthy sleep
We know most of the guidelines to better sleep but still we let bad habits interfere from time to time. Here then is a gentle reminder, starting with the importance of preparing your bedroom by ensuring it’s neither too cool or hot and darkening the room. If you can’t avoid light and noise, consider a silk eyemask and earplugs.
Establishing a sleep ritual can help too. Whether it’s a warm bath, a chamomile tea or even a glass of milk and a chapter of your book, consistency is key because it signals sleep is approaching. The same goes for waking at the same time daily. Even on weekends.
If exercising after dark revs you up too much, switch to morning exercise (also good for the metabolism). And if you find your mind racing as you try to drift off, keep a notebook beside the bed. Write down your thoughts as a way of shifting them from the front of your mind. Preparing your bag and clothes for the morning can help too. It goes without saying, not to watch TV or work in the bedroom, after all, beds are for sleeping and sex only. No we didn’t just make that up.
Avoiding stimulants such as coffee, tea and chocolate after 3pm is widely taken as gospel and Dr Caswell says the entire diet can play a major part in enhancing sleep as well.
“Good nutrition during waking hours is important so that the body has the micronutrients that it needs for growth and repair. In terms of diet, try to increase the amount of fresh green vegetables and reduce alcohol consumption as well as smoking.”
When sleep doesn’t come easy
See your GP or naturopath. Sleep deprivation is a serious health concern and can lead to premature ageing, accidents and illness.
