Beauty Sleep: The Beauty Benefits Of Sleep

We’ve all heard the phrase, “get your beauty sleep,” but why do they call it that? And, does the amount of sleep you get really affect your skin? The short answer is, yes. Lack of sleep can affect your entire body, including, your skin. But exactly how does sleep affect your skin? Well, in several ways.

Why is it called “beauty sleep?”
It’s called “beauty sleep” because sleep helps your skin heal from the day and any skin damage that may have occurred. When you sleep, your skin gets a chance to restore and improve itself back to a healthier state. Let’s find out more..

How does sleep affect your skin?
There are many ways that sleep, and lack thereof, can affect your skin. Here are 6 main ways that lack of sleep affects your skin.

Premature wrinkling and sagging of the skin
If you are consistently lacking in the beauty sleep department, you could end up with premature wrinkling and/or sagging of the skin. This is due to the cortisol that is released when your body is lacking an appropriate amount of sleep. Cortisol can break down collagen, which is the protein that helps to keep your skin smooth.

Lack of collagen production
Collagen is also produced while you are sleeping. So, if you’re skimping on beauty sleep, your body is not producing the collagen needed to keep your skin looking young but is also creating a chemical that breaks down what collagen is in your body.

Duller and dryer skin
Lack of sleep can also cause extra dryness in your skin, which can make wrinkles appear deeper and can cause your complexion to look more dull. Additionally, our bodies increase the amount of blood flow to the skin while we sleep. So, if you’re not getting enough sleep, your skin complexion may look dull and ashen.

Lower HGH production
Your body also produces human growth hormone (HGH) that helps to repair tissue damage while you sleep. If you’re missing out on your beauty sleep, your body is not producing enough of this hormone to repair damaged tissue.

Interruption of your nighttime beauty routine
Not getting enough sleep can also hinder the results of your nighttime skincare products. If your body is not getting enough sleep, it focuses the small amount of beauty sleep you are getting to repair other parts of the body. With enough sleep, blood flow is more consistent throughout your body, helping to better absorb your anti-aging skincare.

Dark circles and bags under your eyes
Two of the most common and widely known side effects of little sleep are the dreaded dark circles and bags under your eyes. While you may be able to quickly cover up these features with makeup, the best way to handle them is to get enough sleep. It may also help to use an extra pillow at night, elevating your head just a bit, to reduce swelling around the eyes and in the face.

Now you know what lack of sleep may do to your skin. However, you may still be wondering what’s considered enough beauty sleep.

How many hours is beauty sleep?
Seven to nine quality hours of sleep per night is ideal for “beauty sleep.” If you regularly get less than six hours of sleep, you may start to see some side effects on your skin. The good news is that increasing your beauty sleep by one to three hours per night can decrease the side effects within 24 hours. Plus, getting an extra one to three hours of sleep for a few weeks can drastically affect your skin’s appearance.


Tips for getting a good night of sleep
Here are some tips we recommend if you’re in need of a good night of beauty sleep:

• Try to stick to a sleep schedule as closely as possible. Being consistent helps your body regulate its wake-sleep cycle.
• Pay attention to what you eat and drink. Not only may these things affect your skin, but they can also affect your ability to fall and stay asleep.
• Limiting your naps is also important for regulating your sleep cycle.
• If you’re feeling restless when you try to fall asleep, add some exercise into your daily routine.
• Lastly, manage your worries. If you find yourself trying to fall asleep and can’t stop your thoughts from taking over, write them down on a notepad you keep beside your bed and come back to them the next morning.

While getting a full night of beauty sleep is one of the best things you can do for your skin, sometimes other skin issues appear that may be unrelated. 

The secret to a great night’s sleep could be on your plate. If you’re on the quest for better rest, you may have already tried shutting down devices early, meditation, a warm bath, or a multitude of potentially sleep-inducing activities. However, there is one fairly simple, yet crucial component to sleep: the food you choose on a daily basis. Yes, that’s right. Look no further than your kitchen for evidence-based, sleep-boosting tools.

“Sleep is an active time for your body to recover, recharge, and repair,” says Dawn Jackson Blatner, registered dietitian and author of The Flexitarian Diet. “If you are having trouble sleeping, it’s a clue your lifestyle may need adjusting. Improving your sleep quality takes a holistic approach.” This holistic approach includes lifestyle factors such as exercise, stress, and of course, your nutrition.

You may have an optimal pre-bedtime routine, but overlook the fact that diet is a key component of sleep health. Learn more about which foods to choose for better sleep and creative ways to eat them.

What Foods Help You Sleep Better?
Truth be told, there is not one ‘perfect’ food—or even multiple best foods—for better sleep. However, there are certain foods that contain specific nutrients proven to be effective in promoting better sleep. In fact, there is a plethora of research on the effect of specific diets and foods on sleep, however, translating this data into individual recommendations is challenging, as each body (including metabolism and digestion) is so unique. That said, if you eat some of the following foods, you’ll be able to reap the research-backed sleep benefits of nutrients, including melatonin, vitamin D, tryptophan, and more.

Tart Cherries
Often found in dried or juice form, tart cherries are a go-to for post-workout recovery. In addition to helping your muscles recuperate, the sweet and sour fruit can also help to promote optimal sleep. “Tart cherries are a natural source of melatonin, a hormone that regulates the body’s internal clock & sleep-wake cycle,” says Jackson-Blatner, R.D. “Tart cherry concentrate is the supercharged version of tart cherry juice. Each 2-tablespoon serving of concentrate has the juice of over 60 cherries.”

“Melatonin is a hormone produced by the pineal gland to help regulate your sleep cycle. Certain foods can impact the production of melatonin such as the following: cheese, chamomile tea, cherries, kiwi, dark leafy greens, and nuts,” says Bonnie Taub-Dix, R.D., creator of BetterThanDieting.com and author of Read it Before You Eat It - Taking You from Label to Table.

Other melatonin-rich options: eggs, nuts, fish

Pumpkin Seeds
Magnesium is a natural relaxant that can help to calm and prepare the body for rest. “Pumpkin seeds are an excellent source of magnesium,” states Jackson-Blatner, R.D. “One study in the Journal of Research in Medical Sciences found that magnesium improved insomnia and sleep efficiency.” In this study, supplemental magnesium increased total sleep time and reduced the instances of early morning wake-ups.

Magnesium-rich foods may offer the same sleep-inducing benefits as supplements. Jackson-Blatner recommends adding pumpkin seeds to salads in place of croutons or to soups as a satisfying garnish and crunch.

Other magnesium-rich options: hemp seeds, almonds, spinach

Dairy Milk
Yes, it’s true that a glass of warm milk may help you sleep better. The combination of calcium, tryptophan, vitamin D, and magnesium may be the perfect concoction to send you into dreamland. “New research suggests that the casein protein in cow’s milk interacts with trypsin, a digestive enzyme in the stomach, to produce a sleep-enhancing peptide complex called CTH (casein tryptic hydrolysate),” explains Jackson-Blatner, R.D. “Plus the added vitamin D in milk may also play a role in maintaining healthful sleep.”

While casein protein may have a direct effect on sleep, protein in general helps to promote satiety, ensuring that you won’t wake up hungry. Aim to include a source of protein in each of your meals and snacks.

Other protein-rich options: eggs, lentils, almonds

If you need individualized meal ideas or support, consider consulting a physician or registered dietitian to get a personalized recommendation.