There are three things that HR-professional-turned-skincare-and-makeup-consultant Paromita Deb Areng never compromises on: eating mindfully, getting lots of hydration and the required seven to eight hours of beauty sleep. This has given a boost to her overall health and ensured she has flawless skin, which is significant in her line of work.
“Few years ago, when I was in my late thirties, I noticed my skin had become dull, there was pigmentation around the mouth and I had developed dark spots,” says Paromita. “My erratic lifestyle, owing to my fast-paced work in human resources, wrecked my skin.”
The 42-year-old from Pune did a lot of research on skin ageing and rejuvenation, and developed a beauty routine for herself that totally changed her skin game. Following a healthy lifestyle and getting quality sleep became part of her mantra for a radiant appearance. Now she helps women in the corporate world with her workshops on skincare, grooming and makeup.
For generations, grandmothers have been reiterating the secret behind glowing skin and healthy hair: eat well and get that beauty sleep.
The importance of a good night’s rest for overall health, and for skin, cannot be stressed enough.
Sleep deprivation affects facial skin
Scientists and medical experts have long emphasized the negative effects of sleep deprivation on physical and mental functions, and on a person’s appearance. According to the American Academy of Sleep Medicine, quality sleep reduces the risk of health issues such as hypertension, heart diseases and type 2 diabetes; boosts brain health; improves immunity and reduces stress.
The circadian rhythm includes different cycles such as sleep and wakefulness, release of hormones and body temperature. Any disruption to the rhythm can affect bodily functions and will also reflect on skin and hair health, says Dr Anil Abraham, dermatologist and trichologist, Abrahams Skin and Hair Clinic, Bengaluru.
“So, if an individual does not get adequate rest, it will show in the form of tiredness, sagging skin and sallow complexion,” he says. “These changes will be obvious not just to a doctor but even to an untrained eye, especially if there is consistent and long-term sleep debt. So, the concept of beauty sleep and its effect on skin and hair is not just based on tradition but also has a solid foundation in science.”
Science behind beauty sleep
During sleep, the body and mind are in a state of rest. This is also the time when the body goes through different processes such as rejuvenation and repair of cells, elimination of toxins and hormone regulation.
“At night-time, the blood flow to different layers of the skin increases, giving it essential nutrients that keep it looking radiant,” says Dr Chytra V Anand, dermatologist and cosmetologist in Bengaluru and founder of Kosmoderma Clinics. “Collagen and elastin (proteins in the body) work to maintain skin hydration and elasticity and prevent dullness.
“Production of growth hormones ensures that scars or wounds start healing and increase in the hormone melatonin prevents appearance of fine lines and wrinkles. The lymphatic system becomes active when we are lying down, allowing toxins and waste products to be removed from the body.”
Lack of sleep disrupts the healing process and leads to accelerated ageing of skin, making an individual look pale and tired. “Dark circles may appear and lines around the eyes and mouth become more pronounced,” adds Dr Anand.
Paromita, the HR professional, says, “In our twenties, regeneration happens at a faster rate and a few days of sleep deficit may not reflect on the skin. But as women approach the perimenopause stage, sleep deprivation will show immediately in the form of dark circles, puffy eyes and tired-looking skin as skin repair slows down.”
So, to maximise the benefits of beauty sleep, her night-time routine includes a good anti-ageing product and a hydrating cream that will ensure the skin does not lose water.
Making the most of beauty sleep
Dr Anand offers the following tips to get radiant skin:
- Cleanse your face and remove dirt, grime and makeup before going to bed.
- Go to bed in a calm and relaxing environment with positive thoughts, to ensure good quality sleep.
- Drink an adequate amount of water daily.
- Keep your skin hydrated and follow a simple skincare routine that will rejuvenate your skin overnight.
- Manage stress effectively.
- Exercise regularly, ensure good nutrition and focus on overall health to improve sleep quality.
- Take magnesium or melatonin supplements after consultation with your doctor.
Good sleepers vs poor sleepers
In a 2015 study, ‘Does poor sleep quality affect skin ageing?’, published in the journal Clinical and Experimental Dermatology, researchers examined women categorised as poor-quality sleepers and good quality sleepers using a validated clinical tool, for visible signs of ageing.
It found that good sleepers had lower skin ageing scores and greater skin barrier recovery compared to poor sleepers, while poor sleepers had higher levels of trans-epidermal water loss. Good sleepers were also more satisfied with their appearance and attractiveness than poor sleepers.
Takeaways
For an individual, the aesthetic benefit of getting a good night’s sleep is a flawless skin. Getting a beauty sleep helps the skin to rejuvenate and glow. Sleep deprivation, on the other hand, may leave your skin saggy, dull and dehydrated. Cleanse your face and remove dirt, grime and makeup before going to bed. Follow sleep hygiene practices and drink an adequate amount of water every day.
