Pillow Talk: Is Beauty Sleep for Real?

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If you want to enhance your complexion, start by evaluating the quality of your sleep. Deep rest is vital not only for overall health — supporting everything from brain function to immune repair — but also for keeping your skin looking its best. “Getting 7–9 hours of quality sleep a night is ideal,” says Dr. Karen Hammerman, a board-certified dermatologist at Schweiger Dermatology Group in Queens, NY. “A good night’s sleep does wonders for your appearance.”

Skin’s Natural Repair Cycle

Beauty sleep is real. Adequate, deep sleep allows skin to repair and regenerate by enhancing blood flow and cell turnover. “While you’re getting your zzzs, your skin rebuilds collagen so it will be smoother and tighter,” adds Dr. Hammerman. Boosting collagen helps maintain skin elasticity and prevents wrinkles. “Also, your blood flow gets a boost to your skin while you sleep, which will make you the proud owner of healthy, glowing skin in the morning,” she adds.

Quality sleep can positively affect your skin in other ways:

  • Fewer Wrinkles: The immune system weakens without proper rest and decreases the amount and strength of collagen produced, resulting in wrinkles, according to the Sleep Foundation.
  • Clear Complexion: The highest levels of blood flow happen at night, increasing body temperature and repairing damaged skin.
  • Revitalized Skin: Producing enough of the sleep hormone melatonin acts as an antioxidant, helping skin cells regenerate and repair.

When You Don’t Sleep Well

Lack of sleep, on the other hand, can result in a dull, lifeless complexion and even dark circles under the eyes. The National Institute of Health published a study by the British Association of Dermatologists to evaluate the effect of chronic poor sleep quality on measures of skin health and aging. The takeaway: Consistently not sleeping well increases signs of aging, diminishes skin barrier function and lowers satisfaction with appearance, in addition to:

  • Increases Inflammation and Breakouts. Sleep deprivation elevates stress hormones, which can trigger inflammation and worsen acne or other skin conditions.
  • Causes Dark Circles and Puffiness. Insufficient sleep leads to fluid retention, causing under-eye puffiness and dark circles.
  • Slows Healing and Recovery. Without adequate rest, wounds, blemishes and irritation take longer to heal.

Unbalanced hormones are also directly linked to poor sleep quality. A stressed, tired body produces the hormone cortisol, which can break down collagen and elastin, leading to premature aging and wreaking havoc on your complexion. High cortisol may also produce excessive sebum resulting in acne, and trigger inflammation, causing redness, irritation and sensitivity to environmental stressors.

Create Good Sleep Hygiene

Now that you know why deep sleep is so good for your skin, focus on creating a sleep hygiene routine to support healthy skin. Here are the top 10 tips for a better night’s sleep from the National Sleep Foundation:

  • Create a quiet and dark bedroom and keep it cool, optimally between 60–67° F.
  • Stick to a consistent bedtime and wake-up schedule, even on weekends.
  • Play calm music, meditate, read or take a warm bath before bed.
  • Ban electronics from the bedroom. Blue light can make it difficult to fall asleep.
  • Finish eating meals 2–3 hours before bedtime.
  • Commit to regular low-impact exercise like walking, swimming or yoga.
  • Limit caffeine in the afternoon and avoid alcohol and nicotine close to bedtime.
  • If you can’t fall asleep after 20 minutes, do a calming activity until you feel sleepy.

Sometimes sleep disorders can interfere with quality sleep. If you think you may be experiencing sleep apnea or other sleep disorders, contact your healthcare provider for help.

Easing the Signs of Aging

While adequate sleep plays a huge role in helping to slow the signs of aging, another way to keep wrinkles at bay is with the use of antioxidants. Start by adding antioxidants into your skincare regime, as well as your diet. When looking for cleansers, moisturizers and sunscreens that have the power of antioxidants, look for ingredients such as liposome encapsulated vitamins A-C-E, green tea and Co-Q10.

Schweiger Dermatology Group has a variety of dermatologist-approved products packed with antioxidants, such as:

Talk to your dermatology provider about creating a personalized skincare regime that supports your skin type and offers a boost of antioxidants.

Sleep and Your Skin at Schweiger Dermatology Group

Sleep is a powerful way to support healthy, radiant skin. Our dermatology providers can assess sleep’s impact on your skin, address any concerns and discuss best practices to ensure your skin is getting what it needs.

To make an appointment, call or text (844) DERM-DOC / (844) 337-6362 or book your appointment online.

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About Schweiger Dermatology Group

Founded by Dr. Eric Schweiger in 2010, Schweiger Dermatology Group began as a single office in Midtown Manhattan with a mission to deliver high-quality dermatologic care without long waits. As demand grew, so did the practice. Today we have over 120 locations across 8 states with more than 400 of the nation's leading providers and were ranked as the number one practice nationally in cosmetic and reconstructive care by Castle Connolly. In 2023, we broadened our expertise by integrating allergy care into our services. We remain committed to offering exceptional medical, cosmetic, and surgical dermatology as well as comprehensive allergy services, ensuring patients receive expert care in a modern, state-of-the art environment.

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