Studies have shown that sleep deprivation increases the signs of skin aging and slows the skin’s recovery from various environmental stress factors, including ultraviolet radiation, environmental toxins, and disruption to the skin barrier. The outer layer of the skin is responsible for retaining moisture and protecting the dermis. When it’s damaged, the skin experiences more water loss. Sleep deprivation contributes to decreased barrier function and increased water loss. This causes skin dryness and dullness. Lack of sleep also affects the immune system’s functioning, which hurts your skin’s ability to repair and restore itself. Additionally, sleep deprivation stimulates the body to release the stress hormone cortisol, which breaks down collagen and causes skin sagging. Chronic stress harms the integrity of the skin’s collagen.
The concept of beauty sleep has been clinically proven, as demonstrated in a recent clinical trial commissioned by Estee Lauder. The clinical trial , which was held at the University Hospitals (UH) Case Medical Center, conclusively showed that inadequate sleep accelerates skin aging. The study involved 60 pre-menopausal women between the ages of 30 and 49, with half of them falling into the poor-quality sleep category. The study found significant differences between the good quality and poor-quality sleepers.
Sleep-deprived women who participated in the study showed signs of premature skin aging, including fine lines and wrinkles, uneven pigmentation, reduced elasticity, and sagging skin. They also had a decreased ability to recover after sun exposure, with more sluggish recovery from sunburn. Subjects completed a questionnaire evaluating their perception of attractiveness, and poor sleepers reported lower satisfaction with their appearance.
Now that we know quality sleep is vital to keeping our body and skin youthful and prevent premature aging, here are some tips to help you get your beauty sleep and boost your skin repair work at night.
Tips for Getting 8 Hours of Quality Sleep Each Night
The average adult should be getting 7-8 hours of sleep per night. While it’s not always possible to fully control the number of hours you sleep each night due to a number of potential interferences, there are many habits you can adopt to enhance your sleep.
1. Avoid Blue-light emitting devices:
Go to bed by no later than 11pm and leave all gadgets, like computers and cell phones, out of your bedroom, as they emit blue light. Using blue light-emitting devices before bed can affect levels of the sleep-inducing hormone melatonin. Melatonin is present at low levels in the daytime and begins to be released a few hours before bedtime and it peaks in the middle of the night. Melatonin is critical as it regulates all the hormone release and signals for cell repair work while we sleep.
When your eyes are exposed to blue light before bedtime, melatonin is suppressed and your body’s natural clock, or circadian rhythm is shifted. Therefore, it’s best to avoid using blue light-emitting devices before bedtime. If you absolutely must use devices at night, dim their brightness levels as much as possible or use build in apps to eliminate blue light.
2. Avoid alcohol and caffeine four to six hours before bedtime:
Alcohol can help you fall asleep, but it will cause you to wake up frequently in the middle of the night and disrupt the deep sleep that is most critical to cell regeneration and restoration.
3. Purchase a quality mattress and pillow, and make sure your bedroom is as dark as possible as any light interferes with sleep.
What You Can Do to Boost Skin Cell Regeneration at Night While You Sleep
In addition to getting good sleep, there are other things you can do to enhance your beauty rest, prevent premature aging, and maintain a youthful appearance. According to science, the human body goes into repair mode while you sleep, so using a good cream or serum can aid in repairing and rejuvenating the skin. By the time you wake up, your skin will look plump and hydrated. Furthermore, because your skin loses water at night, using a moisturizing cream ensures that your skin doesn’t get too dehydrated while you sleep.
Unlike day creams, night creams don’t contain ingredients that offer sun protection. Night creams contain moisturizers and anti-aging ingredients that contribute to the skin’s recovery. Therefore, night creams are thicker and richer than day creams. Serums are light, fast-absorbing liquids that can be used as an alternative or addition to creams. Serums contain a potent dose of anti-aging ingredients.
Why It’s Important to Take a Collagen Supplement at Night
As you age, the amount of collagen in your body decreases. You can enhance collagen production and supercharge your sleep by taking a liquid collagen supplement before you go to bed. According to researchers , the skin works harder to rejuvenate itself during the night. Skin cell regeneration is faster at night than it is during the daytime. Skin cell regeneration peaks between 11pm and 4am. During this time, there is a boost in collagen production and harmful free radicals are destroyed.
Regularly consuming a collagen drink at night before bed helps to make your skin look firm, luminous, and youthful while decreasing the signs of aging. While topical collagen creams temporarily plump the skin, only a collagen supplement containing low molecular weight peptides can be absorbed by the body and increase collagen production. LAC Taut® Premium Collagen Drink contains high potency 13,000mg of premium marine hydrolyzed collagen to support skin collagen, firmness, moisture and elasticity. Drink your Taut® Premium Collagen drink before bedtime to maximize the restorative power of Taut Collagen.
If you don’t get enough rest, your beauty regimen and collagen supplements will only go so far.
Start your New Year off right by getting 7-8 hours of quality sleep each night to prevent premature aging and to maximize your health. Your beauty sleep awaits you!