Introduction
Sleep is a totally natural, yet often overlooked component of our daily rhythm. Everyone knows that the term “beauty sleep” is more than just a catchy phrase, science backs this up and reminds us all of how important sleeping to prevent aging. In this blog, we will talk about the sleep and ageing science to show how your skin benefits from sleeping perspective making you forever young.
Sleep Science and Maturation
Understanding Sleep Cycles
The different stages of sleep are important parts in the total health picture It has a few stages – Non-Rapid Eye Movement (NREM) sleep and Rapid Eye Movement (REM) sleep. NREM sleep consists of three stages, from a light to deep level and REM sleep in which we dream with increased brain activity.
- Stage 1 (NREM): Transitioning between wakefulness and sleep.
- Stage 2 (NREM): A relatively deeper relaxation stage with a slowing of the heart rate and body temperature.
- Phase 3 (NREM): Deepest sleep is needed for physical repair/healing.
- REM Sleep: Crucial for cognitive functions, memory consolidation and emotional processing.
How Sleep Affects Ageing
Good sleep can help slow the ageing process. The body repairs and grows tissue, immune response is restored, bone/muscle growth repair rates increase during the deep stages of sleep as well where production or stress hormones also decreases. On the flip side, a bad sleep accelerates ageing through increased inflammation and reduced skin elasticity as well decreased bodies restoring capacity.
Sleep Benefits on Skin
Cellular Regeneration
The body sends blood to the skin for repair during sleep, when reversing UV exposure and mistreatment from environmental pollutants. It is this process that is essential to keep your skin looking younger and reduce the appeared of wrinkles.
Collagen Production
Collagen is a protein that helps keeping your skin puffed and bouncy. When you get enough sleep, your body will produce collagen (to be discussed in #19) resulting to have the firm and plump skin. When you skimp on rest, your body makes more of the stress hormone cortisol, which can break down skin collagen and result in sagging skin.
Reduced Inflammation
Sleep normalizes the body’s inflammatory response. Prolonged sleep deprivation can cause an elevation of inflammatory markers leading to exacerbation of skin problems such as acne, eczema and premature ageing.
Hydration and Detoxification
The body reestablishes hydration levels as we sleep which allows the skin to retain any moisture that has escaped over night. What’s more, the lymphatic system helps to naturally flush out toxins in your body resulting in clearer and healthier skin.
Sleep and Ageing: The Hormone Connection
Melatonin
A well-known role of melatonin, also widely known as the sleep hormone is its regulation of sleep-wake cycles. It has antioxidant properties that help skin cells against free radicals. Melatonin is known to promote better sleep quality as well as helping slow down the signs of ageing.
Cortisol
Elevated cortisol hormones from chronic stress and lack of sleep may lead to increased wrinkle formation. High cortisol levels can destroy collagen and elastin, leaving you with aged skin before your time or make the skin even more sensitive.
Growth Hormone
Your body releases growth hormone during deep sleep, an element critical to repair and regeneration of cells. It helps the skin to remain thicker and more elastic, reducing wrinkles.
Optimizing Sleep
Establishing a Sleep Routine
Establishing a regular sleep schedule will help stabilize your body clock and thus make it easier for you to fall asleep. Our bodies need time to go through restorative processes, so you should aim for 7-9 hours of sleep each night.
When it Comes to Sleep, Location is Everything
The way you sleep can largely affect the quality of your rest. To help you get a better night’s rest, follow these tips in setting up sleep-friendly surroundings:
- Darkness: Have a dark bedroom, because melatonin production is boosted by darkness.
- Temperature: Keep the nursery at a cool, comfortable room temperature
- Noise: Block disruptive sounds with earplugs or white noise machines.
- Comfort: Get comfortable mattress and pillows that also promote better sleep.
Diet and Sleep
Your diet fuels your sleep. Avoid large meals, caffeine and alcohol right before bed which can disrupt the quality of sleep. Choose foods that promote sleep instead, like:
- Chamomile Tea: A natural relaxant.
- Almonds: High in magnesium which helps you sleep!
- Kiwi: Contains serotonin and antioxidants that require quality sleep.
Exercise and Sleep
Exercise can increase sleep quality due to the impact it has on stress and relaxation. Try to get at least 30 minutes of moderate exercise most days, but not within a few hours of bedtime; vigorous enough will increase your energy levels and can make it harder for you to sleep.
Managing Stress
Mindfulness meditation, deep breathing exercises—there are many tried-and-true stress management techniques to help cool the brain and settle your body. Lowering stress not only reduces cortisol levels to improve sleep and skin health.
Sleep and the Aging Process
Accelerated Ageing
Lack of sleep over a longer period is one part chronic sleep deprivation that can actually age the skin—wrinkled and sagging, lined with fine lines ad dotted by discoloration spots. Lack of sleep slows down the skin’s ability to regenerate, resulting in a sallow, tired complexion.
Higher Chances of Skin Issues
If you already have any of these skin conditions, poor sleep can make them worse or increase the risk. This is also common with conditions like psoriasis, eczema and acne—three mild yet functionally limiting skin conditions related to sleep disturbance or distress.
Cognitive Decline
Sleep is necessary for good brain health, and prolonged sleep deprivation can result in cognitive impairment as well as a higher risk of Alzheimer’s disease and other neurodegenerative processes. Sleep hygiene is an important component of preserving mental and physical health as you get older.
Research on Sleep and Anti-Aging
Does Sleep Play A Role In Skin Health?
A study by the University Hospitals Case Medical Center showed that poor sleepers also had more fine lines, uneven skin colour and less elasticity than good quality sleepers. The research paper emphasizes the significance of sleep, in relation to youthful skin health.
Cognitive functions and the aspects of memory suffer most from lack of sleep.
A study published in the journal Sleep reported that adults who experienced better quality of sleep showed slower cognitive decline over time. It shows that sleep quality has deep impact on how well we do in tests for memory, reasoning and intelligence—functions theoretically compromised as the brain slowly atrophies with age.
Hormonal Changes and Ageing
According to research published in the Journal of Clinical Endocrinology & Metabolism, poor sleep also inhibits your growth hormone and ups your cortisol (the stress chemical), both hallmarks for faster ageing. The findings highlight the importance of sleep in maintaining hormonal processes that influence ageing and beauty.
Genetics Affect Sleep and Ageing
Genetic Influences on Sleep Patterns
Sleep duration, quality and patterns; a hereditary trait. However, knowing the specifics of how your genetics predispose you regarding sleep can help you to develop and cater effective sleep habits for optimal rest and recovery. If you are curious, a genetic test from services like CircleDNA will give an idea of your natural sleep tendencies and needs.
How CircleDNA Can Help
CircleDNA Premium DNA Test Kit which analyses your genetic profile comprehensively including factors influencing sleep and ageing. Personal sleep and health reports—Understand your lifestyle, nutrition or & overall health with ease so you can make informed decisions about how to improve on getting enough high-quality per day of rest through the night.
Easy Tips To Help You Get Improved Sleep And Feel Younger
Develop a Bedtime Routine
A good bedtime routine will signal your body that it’s time to sleep. Reading, warm baths or relaxation exercises before going to bed are some activities that may help.
Limit Screen Time
The blue light emanating from screens, suppresses the production of melatonin. Try to limit screen time at least an hour before bed; this will also help you have a better sleep.
Stay Hydrated
Hydrate for skin health and overall well being. But avoid fluids before bedtime, so you will not be awakened by the need to run to bathroom during sleep.
Use Quality Skincare Products
Use good skincare products which help your own skin to repair itself. This will help you to enhance your skin care further so look for retinoids, hyaluronic acid or antioxidants in the ingredients.
Regular Health Check-Ups
Getting regular check-ups can also help address any underlying problems that could be causing issues with your sleep and health. The key to perfect sleep and looking ageless, above all else is great health.
Conclusion
Better sleep can indeed lead to a younger you. The science of sleep and ageing reveals that quality rest is essential for maintaining youthful skin, regulating hormones, and supporting overall health. By prioritising sleep and adopting healthy habits, you can slow down the ageing process and enjoy a more vibrant, youthful life. Understanding your genetic predispositions with CircleDNA’s Premium DNA Test Kit can provide personalised insights to optimise your sleep and health journey.
Achieving a youthful and vibrant appearance goes beyond skincare products and treatments. Understanding your genetic predispositions can provide invaluable insights into how you can optimise your sleep and overall health. CircleDNA’s Premium DNA Test Kit offers comprehensive reports on sleep patterns, nutritional needs, and health risks, empowering you to make informed decisions. Unlock the secrets to better sleep and a younger you with CircleDNA.
References
Brown, T. M., & Czeisler, C. A. (1992). The medical implications of shift work. Annual Review of Medicine, 43(1), 137-148. doi:10.1146/annurev.me.43.020192.001033
Gonzalez, A., & Heiss, C. (2017). Sleep and skin health: How sleep affects the skin and its impact on ageing. International Journal of Cosmetic Science, 39(4), 356-365. doi:10.1111/ics.12499
Karatsoreos, I. N., & McEwen, B. S. (2011). Sleep and the brain: The role of sleep in cognition and emotional regulation. Neuroscientist, 17(2), 120-133. doi:10.1177/1073858410371673
Leproult, R., & Van Cauter, E. (2010). Role of sleep and sleep loss in hormonal release and metabolism. Endocrine Development, 17, 11-21. doi:10.1159/000262524
Rechtschaffen, A., & Bergmann, B. M. (2002). Sleep deprivation in the rat: An update of the 1989 paper. Sleep, 25(1), 18-24. doi:10.1093/sleep/25.1.18
Reiter, R. J., Tan, D. X., & Galano, A. (2014). Melatonin: Exceeding expectations. Physiology, 29(5), 325-333. doi:10.1152/physiol.00022.2014
Saxena, R., & Brown, R. (2017). Genetic and environmental influences on sleep and sleep disorders: A review. Journal of Sleep Research, 26(3), 254-262. doi:10.1111/jsr.12401Sperling, R. A., Aisen, P. S., Beckett, L. A., Bennett, D. A., Craft, S., Fagan, A. M., … & Phelps, C. H. (2011). Toward defining the preclinical stages of Alzheimer’s disease: Recommendations from the National Institute on Aging-Alzheimer’s Association workgroups on diagnostic guidelines for Alzheimer’s disease. Alzheimer’s & Dementia, 7(3), 280-292. doi:10.1016/j.jalz.2011.03.003
