Getting enough sleep is vital for overall health and wellbeing. However, in today’s busy world, many people struggle to get the recommended 7-9 hours of sleep per night. Sleep deprivation can take a major toll on your body and mind. But did you know that lack of sleep can also affect your appearance?
How does sleep affect your face?
During sleep, your body goes through biological processes to heal and restore itself. Growth hormones are released to repair cells and stimulate tissue growth. Blood flow increases, boosting circulation and oxygenation. All of this allows your body to regenerate and rejuvenate while you sleep.
On the flip side, lack of sleep prevents these restorative effects from taking place. Without enough sleep, your body is unable to properly heal itself on a cellular level. This can lead to a variety of negative consequences:
- Dark under eye circles and bags
- Pale, dull looking skin
- Fine lines and wrinkles
- Drooping corners of the mouth
- Sagging skin or jowls
- Puffy, swollen eyes
Let’s explore the science behind how sleep deprivation impacts your facial appearance.
Dark circles and under eye bags
With inadequate sleep, blood flow to the skin decreases. This causes dark shadows to appear under the eyes. The thin skin and lack of fatty tissue around the eyes also make dark circles more noticeable.
As you lose sleep, your body produces more of the stress hormone cortisol. Cortisol causes fluid to shift and accumulate under the eyes, resulting in puffiness and bags.
Dull, pale looking skin
Your skin regenerates itself at night while you sleep. Without enough sleep, your skin cells don’t have time to fully repair. This leads to a tired, dull and lackluster complexion.
Sleep deprivation also impairs circulation. Decreased blood flow to the skin gives the face a washed out, pale appearance.
Wrinkles and fine lines
During deep sleep, your body increases production of human growth hormone (HGH). HGH is essential for stimulating collagen growth to keep skin firm, smooth and elastic.
Without adequate sleep, collagen breaks down more rapidly. This makes the skin prone to sagging, wrinkles and fine lines. Lack of sleep can even speed up the aging process!
Drooping mouth and jowls
Throughout the day, the repeated facial expressions and muscle movements cause wear and tear on the skin. During sleep, your facial muscles experience relaxation and rejuvenation.
Missing out on sleep prevents this restoration, allowing gravity to pull down facial tissues over time. This can cause drooping around the mouth and sagging or loose skin along the jawline and neck.
Puffy eyes
As mentioned earlier, cortisol spikes when you are low on sleep. The fluid retaining effects of cortisol cause the delicate skin around the eyes to become puffy and swollen.
Insufficient sleep also impacts inflammation levels in the body. This can manifest as puffiness or dark circles under the eyes.
How much sleep do you need to look your best?
So how many hours of sleep should you aim for to avoid undesirable effects on your appearance?
The American Academy of Sleep Medicine recommends adults ages 18-60 get 7 or more hours per night on a regular basis to promote optimal health.
For optimal beauty sleep, aim for 7 to 9 hours each night. But sleep requirements can vary between individuals.
Focus on getting enough sleep so that you wake up feeling refreshed and restored. Pay attention to signs from your mind and body indicating a lack of sleep, like:
- Fatigue and low energy during the day
- Difficulty concentrating
- Increased irritability
- Dark under eye circles
- Puffy, tired looking eyes
If you notice any of these symptoms of sleep deprivation, make an effort to get more shut eye. Over time, the enhanced sleep will improve your alertness, mood and appearance.
Tips for improving sleep quality
Getting sufficient sleep duration is important. But sleep quality also plays a key role in reducing the undesirable effects of sleep deprivation. Here are some tips for improving sleep quality:
Establish a relaxing bedtime routine
Your body needs time to unwind physically and mentally before bed. Taking a warm bath, reading a book, listening to calming music are all good ways to transition into sleep mode.
Limit screen time before bed
The blue light emitted from phones, tablets and TVs is stimulating to the brain, making it harder to fall asleep. Avoid screens in the hour leading up to bedtime.
Sleep in a cool, dark room
A cool temperature between 60-67°F and a dark setting help trigger the body’s natural drowsiness. Use blackout curtains or an eye mask if needed.
Invest in comfortable bedding
From soft sheets to supportive pillows, make sure your bed is inviting and comfy so you look forward to sleeping in it.
Keep a consistent sleep schedule
Follow the same bedtime and wake time schedule, even on weekends. This regulates your circadian rhythm for better quality sleep.
Limit caffeine and alcohol
Caffeine and alcohol impair your ability to fall and stay asleep, so avoid them in the afternoon and evening.
Making a few simple tweaks to improve your sleep hygiene can go a long way in enhancing restfulness and beauty.
Conclusion
Sleep has profound effects on physical health and outward appearance. When you don’t get enough shut eye, your body misses out on crucial repair and restoration that normally take place at night. Skimping on sleep shows on your face in the form of dark circles, dull skin, fine lines, puffiness, and sagging.
Aim for 7-9 hours of quality sleep per night. Establish good sleep habits like sticking to a schedule, limiting electronics, and making your bedroom comfortable.
Getting your beauty sleep will improve how you look and feel during your waking hours. So make sleep a priority for a beautiful, vibrant and youthful complexion.