Have you ever been told to make sure you, “get some Beauty Sleep” ?

Despite popular belief, this statement is true! Did you know that getting at least 7 hours of sleep a night can benefit your skin immensely?

That’s right! A good night's sleep can not only improve your brain's performance throughout the day but also leave your skin feeling stronger and healthier than ever!

A lack of sleep can produce stress on the body, leading to breakouts and premature aging. To prevent inflammation and increase blood flow, make sure you're catching those Zzz’s. A good night's sleep can do wonders for the body! From decreasing your risk of heart disease to improving your mental health.

How much sleep should we be getting nightly?

According to the Mayo Clinic,13-18 years old's should get 8 to 10 hours of sleep per night. This is important for overall health and attention, behavior, learning, memory, mental and physical health. 

Adults over 18, need at least 7 or more hours of sleep to feel well-rested throughout the day. As adult age, sleep patterns change and it can take longer to fall asleep and stay asleep. For adults, getting less than seven hours of sleep a night on a regular basis has been linked with poor health, including weight gain, diabetes, high blood pressure, heart disease, stroke, and depression.

We know sleep is important for our general health. How does it help our skin?

• Stress Reduction: Restorative sleep lowers stress, preventing skin issues like acne and eczema for a clearer complexion

• Detoxification: The body’s natural detoxification processes are more active during sleep, allowing for the removal of toxins and waste products that can affect skin health. This detox contributes to a fresher and more radiant appearance.

• Improved Skin Texture:  Sleep allows for skin cell turnover, leading to smoother skin and fewer blemishes.

• Minimizes Puffy Eyes: Proper rest helps to reduce fluid retention around the eyes, which can decrease puffiness and dark circles. A full night’s sleep is one of the most effective ways to combat these common issues.

• Stronger Skin Barrier: Quality sleep strengthens the skin barrier, protecting against environmental damage and moisture loss.

What happens to our skin while we sleep?

• Cell Repair and Regeneration: Deep sleep is when your body goes into repair mode releasing collagen and elastin which reduces fine lines and wrinkles. This cellular repair process is crucial for maintaining youthful and vibrant skin.
• Enhanced Blood Flow: Sleep improves blood circulation, providing a rich supply of oxygen and nutrients to skin for a healthier complexion while reducing the appearance of dark circles.

• Reduced Inflammation: Adequate sleep is needed to help regulate inflammation in the body, which can decrease the likelihood of skin issues like redness, irritation, and acne. This anti-inflammatory effect contributes to a more even and clear skin tone.

• Balanced Hormones: Sleep helps regulate the production and balance of hormones such as cortisol. When this is elevated it can lead to skin problems like acne and premature aging.

• Hydration Maintenance: While you sleep, your body retains moisture more effectively, which helps to keep your skin hydrated and plump. Proper hydration is essential for preventing dryness and maintaining a healthy skin barrier

What should your nighttime pre-bedtime routine consist of?

Be sure to add these steps to your checklist for the most beneficial sleep!

1. Drink a Glass of Water: This helps prevent dehydration and helps your skin maintain moisture throughout the night!
2. Do Your PM Skincare Routine: After a long day out in the sun, it is crucial to remove any dirt and sweat from your skin! Be sure to use a balanced cleanser to clean the surface of your skin and remove excess oil. Then, follow up with a moisturizer with hydrolyzed collagen (collagen peptides) to hydrate your skin & stimulate natural collagen! 
3. Use an Eye Cream: To prevent dark circles, before you hit the hay ~ prep your skin for a night of rejuvenation by using an eye cream with hyaluronic acid to keep your skin moisturized! This helps brighten and provide volume to skin around the eyes. It also helps plump the skin and diminish wrinkles.
4. Avoid Using Technology: As tempting as scrolling through your phone before bed is, this can disrupt your sleep by over stimulating your brain enabling you to fall asleep much slower! If you’re struggling to sleep, try reading a book instead!
5. Sleep On Your back: This is one of the best sleeping positions for your skin as it prevents friction and pressure from your face rubbing against your pillow. When people favor sleeping on one side or their stomach, there is a higher chance to develop wrinkles due to gravity and pressure.
6. Silk Sheets: can also benefit one's skin. They allow the skin to move and glide decreasing pressure and friction on the skin as described in this Conversation. This decreases the formation of wrinkles. It also helps decrease irritation to acne breakouts!

Always remember that in order to prioritize your skin, you need to also prioritize your sleep! Give your body some time to relax, regenerate, and regulate your hormones! 

Now go catch those Zzz’s!! If you ever have trouble falling asleep try to take a hot shower before bed, listen to some peaceful music, & make sure to avoid any type of caffeine later in the day! Journaling and planning out your tasks for the week can also help you relax and drift off into blissful sleep without worrying about missing a deadline!