What Low-Quality Sleep Does to Your Skin
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Every single one of us at Allure takes massive pride in their skin care routine. You’d have to pry our overnight masks and eye creams out of our cold, dead, well-moisturized hands. But come, say, awards season—which means working until late in the evening almost every Sunday night for months—even the best of skin-care products can’t save our skin come Monday morning. Sleep deprivation—whether due to long work hours, insomnia, restless slumber, a crying baby, or a hella fun night out—can leave skin looking sallow and dull. Dermatologists can’t exactly write “get enough sleep” on a prescription pad, but the experts tell us that a rough night (or many rough nights) of slumber can have an impact on your skin.
Meet the Experts:
Dendy Engelman, MD, is a board-certified dermatologist and Mohs surgeon at Shafer Clinic in New York City.
Jessie Cheung, MD, is a board-certified dermatologist with practices in New York City and Chicago.
Anetta Reszko, MD, a board-certified dermatologist in New York.
Why does poor-quality sleep impact the skin?
Unfortunately, especially for those of us for whom a full night’s sleep is nothing short of a miracle, there are multiple reasons why a rough night can lead to less-than-glowing skin. “Sleep is the body’s time to repair and strengthen the skin barrier, so when that process is disrupted, the effects become noticeable,” explains Dendy Engelman, MD, a board-certified dermatologist and Mohs surgeon at Shafer Clinic in New York City. When you sleep poorly or don’t sleep at all, your body produces less collagen, which, she says, is “critical” to maintaining hydration and skin elasticity. While sleep deprivation means less collagen production, it also means more cortisol, better known as “the stress hormone.” Dr. Engelman says that higher cortisol can “cause inflammation and weaken the skin barrier.”
Blood flow also increases during sleep, says Jessie Cheung, MD, a board-certified dermatologist with practices in New York City and Chicago. The circulation helps “deliver oxygen and nutrients to your skin while also detoxifying by removing waste products and free radicals,” she says. Without the oxygen and nutrients, cell renewal and repair gets disrupted.
What types of skin changes can arise as a result of sleep issues?
If you’ve ever heard those three little words “you look tired,” it’s thanks in part to a few key tells that show up on the face after a restless night. Dermatologists say that interrupted sleep can cause skin changes in multiple different ways, from next-day puffiness to faster development of lines and wrinkles over time. “Insufficient sleep or sleep deprivation can accelerate the skin’s aging process, as sleep is essential for the body’s natural repair and regeneration of damaged skin cells,” says Anetta Reszko, MD, a board-certified dermatologist in New York. Without consistent sleep, she says, “visible changes such as an increase in fine lines and wrinkles, reduced skin elasticity, dark undereye circles, and other concerns may become apparent.”
Sleep deprivation also leads to dilated blood vessels, which Dr. Reszko confirms results in the dark circles and puffiness “often associated with lack of rest.” The decreased circulation can mean “fluid retention or poor lymphatic drainage,” says Dr. Engelman. If you’re someone who already has dark circles or puffiness around the eyes, you might notice things getting even darker and/or puffier.
Poor sleep can also trigger or exacerbate various common skin conditions. For instance, thanks to the inflammation caused by those increased cortisol levels, you might be more likely to break out. The inflammation “can increase the likelihood of acne and make the skin more sensitive to allergens,” Dr. Reszko says. If you already deal with eczema, rosacea, or psoriasis, Cheung cautions you to look out for flares sparked by lack of sleep.
So… how can you fix it?
Our experts have a few tips for faking a good night’s sleep, but they each stress that settling into a solid sleep routine, thus tackling the issue at its core, is most important. “Supplements like magnesium or melatonin can be helpful, as they work to calm the nervous system,” says Dr. Engelman. “Additionally, non-caffeinated teas with herbs such as chamomile or lavender may encourage relaxation.” Dr. Cheung swears by high-dose melatonin to induce sleep, as well as adaptogens, L-theanine, and PharmaGABA to both reduce stress and anxiety before bed and improve deep sleep. (As always, you should check in with your doctor before starting any new supplement routines.)
Dr. Cheung is also a fan of practices like yoga, meditation, “and even simple deep breathing” to get you ready for bed. While you’re working to improve your relationship with sleep, Dr. Engelman wants you to increase hydration to give your skin barrier a boost for its repair process: “Ensure you’re staying well-hydrated before bed,” she says. “This includes not only applying a good moisturizer but also drinking plenty of water and even using a humidifier to maintain optimal hydration levels.” If that doesn’t help, well, you can always turn to one of Allure’s favorite undereye concealers.
More tips for better sleep:
As a Sleep Specialist, I Swear by This 5-Step Bedtime Routine
How to Get Better Sleep, Starting Tonight
Everything You Need to Know About Sleep Debt
Now, watch this:
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Originally Appeared on Allure
