The science of sleep and ageing skin

As a species, we evolve to survive and thrive, the human body operates on an internal 24-hour cycle known as ‘circadian rhythms’, which is our sleep-wake cycle. Sleep is precious; it’s critical for health and well-being, so everyone needs sleep. The quality of your circadian rhythm - your sleep pattern, and the position that you sleep in- has a significant impact on the appearance of your skin as you age.

Those all-important Zs at Ztimes.

We need those all-important Zs to allow our body and mind to heal and recharge. Shutting our eyes and shutting down, helps us deal with physical and psychological stress. Sleep builds immunity and staves off disease, helping us to maintain good focus, concentration, and memory function. Hours of sleep are vital for problem-solving, making good decisions, and regulating emotions. A good night’s sleep leaves you feeling refreshed, energetic, and alert, ready to take on your day and survive the challenges of life.

Sleep and the effects on ageing skin.

Time spent sleeping is essential for both your health and the condition of your skin as you age. How you sleep and your sleep position can speed up fine lines and wrinkles.

Dr Konstantin Vasyukevich, MD, is a cosmetic doctor and board-certified facial plastic surgeon in New York, said that the horizontal position that your body takes during sleep shifts the balance of fluid in the upper body. That can be the cause of facial swelling, usually seen early in the morning.

He explained that, “The long-term effects of this continuous cyclical swelling should not be underestimated. Daily expansion and contraction of the facial tissue put a strain on the ligamentous support of the face. This eventually leads to stretching and sagging associated with an aged appearance.”

Your sleep position could be ageing your skin, as different positions apply pressure and friction in various areas, leading to more wrinkles and fine lines. So, what’s the best sleep position to protect your skin as you age?

Side, back, or tummy?

Dr Vasyukevich shed some light on the three primary sleeping positions. He said, “A huge factor in ageing during sleep is the shearing forces created by movement of skin against the pillow.” That alone, over years of sleeping can accelerate ageing on the face.

Sleeping on your side.

Sleeping on your side can lead to wrinkles on your face and on your decolletage (low neckline/cleavage).

Sleeping on your tummy.

When sleeping on your tummy, it is pushed against the pillow, which can cause swelling and reinforce fine lines and wrinkles.

Sleeping on your back.

Sleeping on your back prevents accelerated skin ageing in the face due to a lack of friction and pressure on the face.

Sleeping on your back is confirmed by experts as the best option for anti-ageing. If you are a back sleeper who snores, you’ll need to decide what matters more, your sleep position or your partner’s peace:)

Most of us don’t get enough sleep; our lifestyles and choices limit the amount of time we can spend in bed enjoying undisturbed hours of beauty sleep. Lack of sleep weakens the skin barrier, limits cellular repair, and increases inflammation. It elevates cortisol and reduces the production of collagen and elastin in the skin. Sleep deprivation can cause dark circles under the eyes, puffiness around the eyes, and trigger skin conditions.

Here are our tips for anti-ageing and healthy sleeping habits:

Aim for 7-9 hours of sleep
Sleep on your back (use a body pillow to prevent rolling if needed)
Have a consistent sleep schedule - go to bed at the same time, get up at the same time. If possible but unrealistic at times
Have a calm pre-sleep routine, and be prepared for the next day
Try to limit stress and anxiety in your life
Choose a nighttime skincare routine that suits your skin type and needs
Practice good dental hygiene before bed
Choose a comfortable bed and bedding
Sleep in a quiet, serene environment. Keep the bedroom at a cool temperature and install blackout blinds or curtains
Finish eating 2 hours before bed and keep hydrated
Do some form of exercise during the day
Avoid long naps during the day
Avoid stimulants in the afternoon and before you go to bed, such as caffeine, alcohol, additives, smoking, or recreational drugs
Sleep on a silk pillow case
Use a lavender pillow spray or other essential oils if it helps to relax you
Try meditation if your mind is struggling to shut down
Listen to sounds or music that help you unwind
Take a hot bath if it helps to relax you
Try a sleep mask and earplugs if extra help is needed
Limit exposure to blue light before bedtime
Don’t take electronic devices with you
Read a few pages of a book before turning out the light
Keep up to date with sleep research and sleep product developments

Life, shift work, or health conditions may not allow you to do a lot of those things on our list, so it’s about finding what works for you and your circumstances. Your goal should be to find a way to do the best you can to get a good night’s sleep or shift pattern sleeping to help delay the early signs and effects of ageing and energise your day.

Get your beauty sleep and sweet dreams. x

*If you are concerned about your sleeping it is important to speak to your health provider who can give you professional advice.*

References

https://www.sleepfoundation.org/physical-health/beauty-sleep

https://www.realsimple.com/beauty-fashion/skincare/anti-aging/best-sleep-positions

https://www.sleepfoundation.org/nutrition/is-it-bad-to-eat-before-bed

https://my.clevelandclinic.org/health/symptoms/23128-dark-circles-under-eyes

https://www.mayoclinic.org/diseases-conditions/bags-under-eyes/symptoms-causes/syc-20369927

https://www.webmd.com/skin-problems-and-treatments/elderly-skin-conditions

https://www.nhs.uk/conditions/insomnia/

Disclaimer

I am not a medical expert. References are included in these articles. Please consult your doctor for medical advice if you have any health concerns.