There is nothing so important as a good night’s sleep. What many don’t realize, is how important sleep is for your skin. I know when I have a fitful night’s sleep versus a restless one. I am usually rearing to go in the morning. On occasion, I wake up feeling out of sorts and unfocused. I don’t know why this happens when my life is a bowl of cherries.

Naturally, I do know why I sleep poorly when I have something serious on my mind. And, my skin shows and feels its’ effect too. I always have a little puff under my left eye when I toss and turn. It is my little messenger though I figured out a way to bid it farewell. Read below.

I want to discuss sleep habits because so many women’s friends complain about their sleep.

The quality and length of sleep you receive every night can impact on your skin’s overall health, darlings. When we sleep our bodies recharge. Not only do our bodies recharge, our skin does as well.

If you don’t believe me, take it from the experts! Dr. Kaleroy Papantoniou, a board-certified NYC dermatologist, explains. “During sleep, we heal, restore and eliminate toxins from the skin. If sleep is compromised, so is the body’s ability to carry out these essential skin functions.

“During the first three hours of sleep, your body will start producing the human growth hormone from the pituitary gland. As we age, this hormone is necessary for the maintenance of youthful and radiant skin. Without this hormone release, skin is not repaired from daily damage and thus induces the aging process.

“The middle two hours of sleep is when melatonin is increased. Melatonin is a hormone that regulates your circadian rhythm (in other words, when you wake up and fall asleep). But it also acts as an antioxidant that helps protect the skin from damaging free radicals.”

In the final three hours, or during the active REM sleep stage, levels of cortisol (the stress hormone) decrease. Dr. Papantoniou explains. “The skin’s temperature also drops to its lowest point, allowing muscles to relax and become immobile. Giving skin its deepest recovery of the night.”

9 Ways to Get Better Beauty Sleep: Renew Your Skin While You Sleep

Sleep is essential for maintaining healthy, glowing skin. At night, your body enters a restorative state, allowing your skin to recover from daily stressors. Blood flow to the skin increases, delivering nutrients and oxygen that promote repair and rejuvenation. During deep sleep, the body repairs itself and regenerates skin cells, which helps reduce age spots and maintain youthful skin.

When you don’t get enough sleep, your skin can appear dull, puffy, and more prone to breakouts. Poor sleep and restricted sleep can negatively impact facial appearance and social appeal, making you look more tired and less vibrant when awake. Chronic sleep deprivation can also accelerate signs of aging, such as fine lines, wrinkles, and uneven pigmentation.

Experts recommend aiming for seven to nine hours of quality sleep each night. Strive for the best sleep and good sleep to maximize the health benefits for your skin and overall well-being. Establishing a consistent sleep routine and creating a relaxing bedtime environment can help you achieve optimal rest and support your skin’s natural renewal process.

THE RISKS OF SLEEP DEPRIVATION FOR YOUR SKIN

Did you know that missing out on sleep can do more than just leave you feeling tired? Sleep deprivation has some serious negative effects on your skin’s health and appearance. When you don’t get enough sleep, your body misses out on the crucial time it needs to repair and rejuvenate your skin. During the night, blood flow increases, helping to deliver nutrients and oxygen that support skin repair and boost collagen production. But if you’re sleep deprived, this process is disrupted, leading to dull skin, reduced skin elasticity, and more noticeable wrinkles.

Lack of sleep also ramps up stress hormones, which can trigger breakouts and make you more prone to acne, dark circles, and puffy eyes due to increased fluid retention. Over time, insufficient sleep can leave your skin looking tired, less radiant, and older than it should. To keep your skin glowing and healthy, aim for seven to nine hours of quality sleep each night. Prioritizing your sleep is one of the best things you can do for your skin’s health and your overall appearance.

CREATE A CONSISTENT SLEEP SCHEDULE

One of the secrets to achieving true beauty sleep is sticking to a consistent sleep schedule. Going to bed and waking up at the same time every day—even on weekends—helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed. This simple habit can dramatically improve your sleep quality and help you get better sleep night after night.

A consistent sleep schedule also helps reduce sleep deprivation, which is known to have negative effects on your skin, such as decreased skin elasticity and the formation of wrinkles. By making your bedtime and wake-up time a non-negotiable part of your routine, you’ll enjoy all the benefits of beauty sleep: healthier, more resilient skin and a brighter, more youthful appearance. So set your alarm, stick to your schedule, and let your skin reap the rewards!

THE BENEFITS OF A BEDTIME ROUTINE

Establishing a calming bedtime routine is a game-changer for both your sleep quality and your skin. Taking time each night to unwind with relaxing activities—like reading, gentle stretching, or meditation—can help lower stress and prepare your body for sound sleep. A consistent bedtime routine signals to your body that it’s time to wind down, making it easier to fall asleep and stay asleep through the night.

This is also the perfect opportunity to practice your nighttime skin routine. Cleansing, moisturizing, and applying any targeted treatments before bed allows your skin to repair and rejuvenate while you rest. By making a bedtime routine part of your daily schedule, you’ll reduce sleep deprivation, improve your sleep quality, and wake up with healthy, glowing skin that’s ready to face the day.

1. SUPPLEMENT YOUR SLEEP

As we age, our bodies naturally produce less melatonin, and the body produces other hormones—such as stress hormones like cortisol—that can affect both sleep quality and skin health. This reduction in melatonin impacts your skin’s ability to repair itself at night. If falling asleep is becoming more difficult, you may benefit from taking a melatonin supplement or using a topical product with melatonin to help combat decreased hormone levels.

I get my melatonin on Amazon but you can also purchase them at your local drug store. With Melatonin, more is not better. Cleveland Clinic recommends starting at 1 mg.

Melatonin works best if taken at night about 30 minutes before going to bed. This is when it serves its purpose, and helps to increase the depth and duration of restorative sleep. Restorative sleep in turn helps accelerate and optimize the skin’s repair cycle.

L theanine is another natural supplement that can promote relaxation and improve sleep quality, supporting a restful night and healthy skin.

2. MAKE IT NICE + CLEANSE IT TWICE

Have you ever washed your makeup off before bed, yet mysteriously woken up with liner smudged under your eyes? Turns out that’s normal, especially if you used long-lasting makeup, which really does live up to its name!

Here’s why: 12 to 24-hour foundations, mascaras, eyeliners, and eye shadows are all made with polymers. These polymers don’t dissolve with soap and water easily. Or even water-based makeup remover.

Dr. Papantoniou says, “To really remove all traces of your makeup, take a cue from Korean skincare and wash your face twice. Using a method called “double cleansing.”

First, use an oil-based cleanser to remove your makeup. The oil breaks down the waxes and polymers way more effectively than soap and water. You can purchase an oil-based make-up remover, like this top rated Allure pick from Sephora. Or even use coconut oil on a Q-tip to gently remove more stubborn makeup on your skin. Then, use a gentle non-soap cleanser to rid your skin of any leftover residue. An example of a gentle cleanser is Cerave Foaming Facial Cleanser. Thoroughly cleansing your facial skin is essential for removing impurities and supporting overnight skin repair.

Cosmetic dermatology experts often recommend double cleansing as part of an effective nighttime skincare routine.

3. MOISTURIZE, MOISTURIZE, & MOISTURIZE YOUR SKIN

While you sleep, your skin naturally repairs and restores itself, and cleaning it before bed maximizes this effect.

Dr. Papanatoniou points out that, “During the day, your skin fights off all sorts of assaults, including environmental stressors such as UV rays and pollution; at night, there’s less damage control to do, so the beauty products that you apply may be more effective. “

“Applying night creams to clean skin in the evening is the best time to soften your skin. Not to mention, it can feel soothing and relaxing as you prep for sleep.” Moisturizing at night also helps protect your skin from damage caused by environmental stressors.

4. PUT ON A SLEEP MASK

Moisturizing overnight masks (like this one) are a great way to treat your skin and give it the extra attention it deserves. These masks are designed to support your skin’s health by delivering concentrated ingredients while you sleep. The skin undergoes more cellular repair during sleep and can be more receptive to products at this time. Try using an overnight mask a few times a week in lieu of going through your usual nighttime regimen. Simply cleanse, slather on a layer of the mask, and go to sleep. Simple!

5. KEEP YOUR HAIR OFF YOUR FACE

Pull your hair back into a loose ponytail or wrap it in a scarf before going to bed. This will prevent the hair’s natural oils from rubbing off on your skin. This is especially important if your hair is unwashed or you are prone to acne breakouts.

6. GET THE RIGHT PILLOWCASES

It’s worth it to invest in some soft pillowcases. Friction from harsher cotton fibers can accelerate the development of permanent creases. Dr. Papantoniou suggests trying a smooth silk or satin pillowcase. These prevent trauma to the skin and reduces the probability of your skin forming lines and wrinkles while you sleep. Also remember to change and wash your pillowcases at least once a week.

7. REJUVENATE WITH A RETINOID

Choose an anti-age cream or serum that packs real power for reducing wrinkles and improving skin texture. These vitamin-a derivatives are key to youthful-looking skin. But because exposure to sunlight can deactivate their potency, it’s best to apply retinoids at night. Start by using an OTC retinol-containing cream or serum every other night. Do this until skin becomes more tolerant to the side effects, which are often dryness and sensitivity.

THE POWER OF ESSENTIAL OILS FOR OVERNIGHT SKINCARE

Adding essential oils to your overnight skincare routine can be a luxurious and effective way to boost your skin’s health and promote better sleep. Oils like lavender and chamomile are well-known for their calming properties, helping to reduce stress hormones and encourage relaxation at bedtime. When you’re less stressed, your body can focus on skin repair and recovery, leading to a more radiant complexion by morning.

Some essential oils, such as tea tree oil, also offer antibacterial benefits, making them a great choice for acne-prone skin. You can use essential oils in a diffuser to create a soothing atmosphere, add a few drops to your moisturizer, or apply them (diluted) directly to your skin as part of your skincare routine. By incorporating essential oils into your bedtime routine, you’ll support better sleep, reduce stress, and wake up with healthier, more beautiful skin.

8. APPLY EYE CREAM

Having problems with eye bags and puffiness after you wake up? Try applying eye cream before sleeping to help solve this. Gently apply the cream around your eyes especially under them to replenish the moisture surrounding your eyes.

Make sure you stay hydrated during the day. This can help prevent water retention and will combat your sodium intake during the day.

Cucumbers are the best. I enjoy the food and a puffy under-eye enjoys the feeling of an applied slice of cucumber’s coolness and effect.  A slice of cucumber takes away my little puff!

9. MIND YOUR SLEEPING POSITION

Train yourself not to sleep face down. This habit can cause premature wrinkles and creases. It’s better to position yourself properly while sleeping. This will also prevent your face from rubbing against pillowcases and sheets.

If you are lucky and can sleep on your back, that is the best way to prevent wrinkles and creases from sleep habits.

MONITORING YOUR PROGRESS: TRACKING YOUR SKIN’S OVERNIGHT TRANSFORMATION

Tracking your progress is a powerful way to stay motivated on your journey to the best beauty sleep and healthier skin. Consider keeping a sleep diary or using a sleep tracker to monitor your sleep quality and patterns. This can help you identify what’s working in your bedtime routine and where you might need to make adjustments for better sleep.

You can also take regular progress photos or keep notes on your skin’s appearance—such as improvements in skin elasticity, reduction in wrinkles, or a more radiant complexion. Seeing these positive changes over time can be incredibly rewarding and help you stay focused on your goals. By monitoring your progress, you’ll ensure you’re getting the best beauty sleep possible and waking up each morning with glowing, healthy-looking skin.

Are you already employing these tips for your skin? Please share in the comments.

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