Sleeping well to be beautiful: the benefits of sleep on the skin

It is scientifically proven: health and sleep are closely linked, as the latter plays a vital role in the recovery of all the organs of the human body. The skin is no exception, and the phrase “restorative sleep” takes on its full meaning when it comes to the skin. What if sleeping well was the best beauty advice there is?

Why does good sleep give beautiful skin?

“You look worn out” – We have all heard this little phrase at some point. And for good reason, we do not look the same after a lie-in or after a sleepless night. And if lack of sleep is so easily read on our face, it is because the skin plays very different – and complementary! – roles during the day and at night.

The skin’s cycle between day and night

The skin carries out different tasks depending on the time of day: this phenomenon is called skin chronobiology. This science of the skin’s cycles helps to better understand its biological clock and its various needs at any given moment.

Over 24 hours, we can distinguish 4 main phases of activity at the level of the epidermis:

• Upon waking: the skin lacks water and is vulnerable to aggressions: it needs to be re-hydrated before starting the day.
• During the day: the skin’s hydration level gradually increases, reaching a peak of sebum production in the early afternoon.
• In the evening: the epidermis has accumulated many pollutants during the day and needs to be cleansed and detoxified. Its melanin level slowly rises, as does its repair capacity.
• At night: after playing its protective barrier role all day against the sun and pollution, the skin switches to “repair” mode once sleep comes. Freed from external aggressions, it regenerates during the night.

How does the skin regenerate during the night?

While the skin’s “barrier” function is at its peak during the day, it lowers its shield at night. Its pores open, thus activating the epidermis’s micro-blood flow, which increases until it reaches its maximum. This increased blood flow allows for greater oxygenation and nourishment of the skin, which then begins its detoxification work.

It is also a special time for the renewal of the epidermis. At night, it produces 3 times more new cells than during the day.

The benefits of restorative sleep for the skin

After a night of restorative sleep, the skin has had time to regenerate deeply. This natural detox shows itself in several ways:

• The acceleration of the micro-blood flow has an immediate effect on dark circles and the facial lymphatic drainage. It is therefore to be thanked for the radiant complexion enjoyed after a lie-in.
• At rest, the skin devotes all its energy to producing collagen and elastin, two proteins that actively contribute to the skin’s suppleness and elasticity.
• Finally, it is during the night that the skin is most receptive to care, due to its dilated pores. Between midnight and 4 a.m., the skin is most permeable, hence the importance of an evening beauty routine!

The effects of lack of sleep on the skin

Dark circles, blemishes, dull complexion or redness are all troubles that stem from a sleep debt.

Dark circles, blemishes, dull complexion or redness are all troubles that stem from a sleep debt.

The reason is simple: When we do not sleep enough, the body secretes more cortisol. This substance, also called the stress hormone, breaks down the collagen naturally present in the skin and thus affects its elasticity. Cortisol also increases sebum production, which in turn causes blemishes, enlarged pores and shiny complexion.

In other words, lack of sleep means putting the body in a state of stress, not to mention the other psychological consequences of tiredness: difficulty concentrating, poor management of emotions… All good reasons to go to bed a little earlier when the need is felt!

How to reconnect with restorative sleep?

We may know that sleeping well is a key factor for good health and beautiful skin, but sometimes we struggle to fall asleep early. Lifestyle, environment: so many factors to consider for a good night of restorative sleep.

Eat well to sleep well

To fall asleep and have a good night, it is advised to eat lightly and early – without dining too early, to avoid waking at dawn with hunger. Ideally: have supper two to three hours before slipping under the covers.

On the menu, favour slow sugars which help the body produce serotonin and melatonin. Also consume foods rich in tryptophan, an amino acid that also promotes the production of sleep hormones. Tryptophan is found in whole grains, banana, cashew nuts and almonds. Finally, avoid dishes that are too rich and hard to digest.

Regarding drinks, beware of stimulants (tea, coffee, caffeinated sodas) after 4 p.m., which encourage night awakenings and delay falling asleep.

As for alcohol, while it promotes drowsiness, it also causes sleep instability: beware of night awakenings, nightmares… as well as snoring, which could disturb your partner!

6 tips to apply from tonight for better sleep

To sleep well: take care of the atmosphere! Here are some tips to put yourself in the best conditions for a good night’s sleep:

• Do not overheat the room, even if it means airing it for a few minutes before going to bed. The ideal bedroom temperature is estimated to be between 16 and 18°C.
• Turn off the lights and close the shutters if you live in the city or a very lit environment. Darkness signals to our brain that it is time to switch to “sleep mode.” A night mask can also help if the ambient light remains too disturbing!

• Go to bed earlier to allow yourself enough sleep. Everyone is of course different, but it is considered that an adult needs to sleep on average 7 to 9 hours per night to recover well.
• Use aromatherapy to promote calm and falling asleep. Essential oils of lavender, chamomile, or petitgrain bigarade are the best known and have also proven effective as herbal tea.
• Disconnect! Turn off screens at least 30 minutes before going to bed. Besides encouraging the production of free radicals, responsible for skin ageing, blue light tricks the brain into thinking it is still daytime. The result? It inhibits its production of melatonin, the hormone that regulates our wake/sleep cycle.
• Refocus: before going to bed, it is better to set aside the day’s worries so as not to dwell on them on the pillow. To clear your mind before sleeping, why not practice mindful meditation, or some sleep yoga? Or simply immerse yourself in the plot of your favourite book…