When it comes to beauty routines, sleep is the closest thing to a rejuvenating elixir. While you sleep, your body undergoes repair and recovery processes, resulting in numerous benefits for your appearance. 

If you consistently sleep less than 6 hours, it's likely taking a toll on your looks. By increasing your sleep duration by 1 to 3 hours, you may notice some improvements in as little as a day. By continuously prioritising a sufficient sleep schedule for 2 to 3 weeks, you will begin to notice the positive changes in your appearance, reflecting your improved sleep quality.

Scientific basis of beauty sleep

The scientific basis behind the concept of "beauty sleep" lies in the vital role that sleep plays in the maintenance and repair of the entire body. Sleep not only impacts the brain and immune system, as acknowledged by the National Institute of Neurological Disorders and Stroke (NINDS), but also affects metabolism and the condition of the skin.

During sleep, numerous restorative processes take place, including:

• Increased production of growth hormone, which is believed to facilitate muscle growth and cell regeneration

• Generation of hormones that help prevent illness and combat infections

• Formation and maintenance of brain pathways associated with learning and memory

• These processes can influence a person's physical appearance, which, in turn, may impact their self-perception of beauty

Benefits of beauty sleep

• Collagen production - During sleep, the skin generates fresh collagen, a crucial process that helps prevent sagging. The collagen production is part of the skin's natural repair mechanism. By producing more collagen, the skin becomes fuller and less prone to developing wrinkles. Getting only 5 hours of sleep per night can result in twice as many fine lines compared to getting a recommended 7 hours of sleep. Additionally, insufficient sleep can cause skin dryness, making wrinkles more prominent.

• Radiant skin tone - During your sleep, your body enhances blood circulation to your skin, resulting in a rejuvenating glow upon waking up. However, if you don't get enough sleep, your complexion may appear lacklustre, ashen, or devoid of vitality. Sleep deprivation leads to reduced blood flow to the facial skin. This, in turn, causes the skin to lose its radiance, leaving you without those charming rosy cheeks.

• Healthier and thicker hair - The quality of our sleep can significantly impact hair health, including issues such as hair loss, breakage, damage, and growth. The nourishment that hair follicles receive, consisting of vital nutrients, vitamins, and minerals, is largely dependent on adequate blood flow. When we experience insufficient sleep, blood flow decreases, resulting in a reduction of nourishment to the hair. As a consequence, the hair weakens and struggles to grow.

• Healthier appearance - Lacking sufficient sleep can lead to a downward drooping of the corners of your mouth, giving you a sadder appearance compared to when you are well-rested. When fatigue sets in, subtle and consistent changes occur in your facial expressions. Additionally, redness, puffiness, dark circles, drooping eyelids, and a paler complexion can indicate to others that you are exhausted.

• Enhanced product effectiveness - While you sleep, your skin can fully concentrate on its reparative processes, without the need to defend itself against the damaging effects of the sun and environmental free radicals. Additionally, the consistent blood flow during sleep enhances the absorption and utilisation of rejuvenating ingredients present in your skincare products

How to enhance your beauty sleep

Beauty sleep, along with its numerous advantages, can be achieved by incorporating certain habits and practices known as sleep hygiene. Follow these tips to maximise the quality of your sleep for beauty:

• Sleep schedule - Establishing a regular routine for waking up and going to bed, even on weekends, helps maintain a stable sleep pattern and prevents disruptions.

• Sleep environment - Create a sleep-friendly atmosphere that is serene, devoid of light, and kept at a cool temperature. Consider using sleep accessories like earplugs or blackout curtains to minimise noise and external distractions, promoting a comfortable space for rest.

• Regular exercise - Engaging in physical activity on a frequent basis provides numerous advantages for your health, one of which is promoting better and more consistent sleep. Professionals suggest scheduling your exercise sessions at least a few hours prior to bedtime to allow your heart rate to return to normal levels before you go to sleep.

• Limit the use of electronic devices - Prior to going to bed, refrain from using gadgets like cell phones, televisions, computers, and other electronic devices. The blue light emitted by these devices can hinder your ability to fall asleep.

Conclusion

In our pursuit of skincare perfection through layering and laser treatments, it's crucial not to neglect the importance of caring for our skin while we sleep. This practice goes beyond achieving a radiant glow or preserving a youthful appearance; it plays a significant role in preserving our overall health, both physically and mentally, as well as the health of our skin in the long run.