Last updated date: 31-May-2023
Originally Written in English
Have you had your Beauty Sleep today?
Over time, celebrities have mentioned that they derive their excellent looks from getting enough beauty sleep. Even though receiving a full eight hours each night is undoubtedly a luxury that not everyone can afford, it might be a more cost-effective option than painful procedures such as chemical peels and Microderm abrasions. One may be wondering how sleep might make a person feel more attractive.
The first stage of human sleep is the transitional period between being awake and asleep. This refers to the stage when one’s thoughts start to jumble up and become distant from their environment. Shortly after this, they enter long-wave slumber, typically between the hours of 10 p.m. and 1 a.m., depending on the time they go to sleep. One’s physical appearance is most likely to be affected during this stage, when the human body is repairing itself. It is considered that this phrase only occurs in the first half of the night, so in case one stays up too late, they might miss it, even if they receive eight hours of sleep.
An individual achieves the perfect balance of long-wave and REM cycles when they receive eight hours of sleep at the proper time. Although both are critical, slow-wave rest is primarily in charge of the restorative aspects of sleep. It would therefore be ideal if taking a nap in the afternoon could tighten one’s skin and revive the hormones, but that isn't always how it actually happens.
The beauty sleep meaning - What is Beauty sleep?
Even though getting the “beauty sleep” may seem like an old cliché, there is actual scientific proof for the term, referring to how human skin responds to different sleep patterns and routines and the way human bodies heal themselves from the day. Our bodies go into recuperation mode and start producing growth hormones when we fall asleep deeply. These growth hormones help our skin repair any damage from the day by generating new cells. However, beauty sleep has benefits that go beyond the epidermis.
What are the three stages of sleep?
The process of sleep is incredibly complex and it is well known that sleep is not uniform. Instead, one’s overall amount of sleep is divided up into numerous iterations of the sleep cycle, which consists of four distinct stages, throughout the course of the night. A person experiences four to six sleep cycles on average every night. Although the duration of each sleep cycle varies, on average they last about 90 minutes.
There are four stages of sleep: one for REM sleep (rapid eye movement) and three for non-REM (NREM) sleep. Based on an investigation of brain activity while you sleep, which reveals specific patterns that define each stage, these stages have been established. While the stages of sleep generally follow a similar pattern, there can be significant individual variation depending on various factors, such as age, recent sleep patterns, alcohol consumption, sleep disorders, and others. The biological clock (circadian rhythm) is thought to function best when long-wave sleep and REM sleep are distributed in an optimal ratio. Your body releases more growth hormones and fewer stress hormones when your circadian rhythm is operating at its peak, which contributes to unhealthy eating behaviors, fat storage inside the body, hair loss and stress acne.
How can a person improve their sleep?
You should get at least eight hours of sleep in order to get the best results. Additionally, deep sleep is crucial for controlling the body's biological cycle.
Therefore, be sure to get to bed early and maintain a regular bedtime. Even if you sleep for the full eight hours, sleeping later at night or at different times can disrupt your sleep cycle. In order to get the most out of the beauty sleep, there are a few recommendations that are worth following:
- Maintaining a pleasant temperature on the thermostat
- Using drapes or blinds in order to darken the space
- Picking a medium-firm mattress, you can call this a beauty sleep mattress and clean, breathable bed sheets, as well as a high-quality pillow
- Switching off all devices at least an hour before going to bed
- Avoiding blue bulbs or any type of blue light
- Trying to stick to a specific fixed sleep schedule
- Taking warm baths or drinking warm milk before sleeping
- Avoiding heavy meals and eating dinner at least a few hours before bedtime
- Not drinking caffeinated products after six in the evening.
How does sleep affect one’s skin? Can sleep make you more beautiful?
A major issue on a global scale is sleep deprivation. The effects of inadequate sleep on skin and beauty are less understood, compared to the impact of sleep deprivation on a variety of health and wellbeing factors - such as weight, mental health, and issues regarding immunity. Since even only one night without sleep may make one’s skin look blotchy or pale when they wake up, it is important to acknowledge how restless nights influence one’s appearance.
- Attractiveness - Lack of sleep was linked to lower beauty and health, according to one study. Participants evaluated images of sleep-deprived individuals. Participants were less inclined to want to socialize with people who appeared fatigued because they were viewed as less beautiful and healthy, according to the study's findings.
- Aging- The impact of sleep quality on skin aging was the subject of another investigation. It was discovered that insufficient sleep speeded-up natural aging. This includes uneven pigmentation, fine wrinkles, and decreased skin suppleness. Lack of sleep is also known to make it even harder for the skin to recuperate from sun exposure, which leads to additional wrinkles.
- Self-esteem- According to the same Case Western Reserve University study, people who often experienced inadequate sleep expressed greater dissatisfaction with their physical appearance than people who got enough sleep. Compared to someone who slept for only two hours, an individual is more likely to feel better about themselves when they wake up after a full night of sleep.
- Skin- Stress from a lack of sleep can affect the quality of collagen and create breakouts. You're more likely to wake up with dull, uneven skin tone and more breakouts when you don't get a good night's sleep.
Firstly, it is essential to realize is that the human body repairs itself during sleep. This applies to the skin just as much as it does to other parts of the body, such as muscles or brain. One’s skin's blood flow rises as they sleep, and the tissue repairs UV-induced damage and rebuilds its collagen to prevent wrinkles and age spots.
Secondly, during nighttime sleep, especially if a person obtains the recommended seven to nine hours every night, their face invariably comes into contact with the surroundings for a considerable amount of time.
What are the Benefits of Beauty sleep?
- Fewer Wrinkles- More sleep might be the solution if the seven-step skin care regimen isn't working accordingly. The epidermis receives more blood during sleep. The skin starts to regenerate and manufacture new collagen at this time, meaning that this is an important step in the maintenance procedure that avoids aging, sagging, and wrinkles.
- De-Puffed Eyes- It may seem tough to get rid of puffy under eyes and dark circles. Insufficient sleepers frequently have puffy eyes and black circles when they awaken. Getting enough sleep can stop this from happening, leaving one with bright, shining eyes when they wake up in the morning.
- Easier Weight Loss- In one study, participants who were deprived of sleep reported having increased ghrelin levels. The "hunger hormone," also known as ghrelin, is a hormone that increases appetite, encourages fat accumulation, and may lead a person to overeat. Poor sleep can limit fat loss, making it more difficult for an individual to lose weight. Sleep is a key regulator of the metabolism and body weight. It is essential to check sleep patterns first in case one’s been going to the gym but not getting the results they wanted.
- Healthier skin- Reduced skin health is directly tied to poor sleep. During sleep, the skin uses the opportunity to repair environmental stressors that it was exposed to during the day. Lack of sleep can worsen pre-existing skin issues and hinder your skin from fully recovering from UV damage. The good news is that with a few nights of uninterrupted rest, human skin can recover very fast. Getting enough sleep also promotes healthy blood flow to the skin, which makes your skin tone more even when waking up.
- Fewer Breakouts- It can be challenging to feel at ease in our own skin, whether it be due to hormonal acne or stress pimples. Lack of sleep and stress are often related. Lack of sleep can cause an imbalance in hormones and an increase in stress hormones, which can result in breakouts. A person may have less acne and less stress when they get the seven to nine hours of beauty sleep the human body requires.
- Better mood- When a person doesn't get enough sleep, they become lethargic and sleepy instead of cheerful and enthusiastic when they wake up. Their day suddenly feels more challenging, and the tasks they have on their plate may seem insurmountable. Losing sleep can have an impact on how one interacts with others, and it increases the risk of developing clinical depression by a factor of ten. It's a given that cheerful people often sleep better. Studies have also demonstrated a link between chronically poor sleep quality and poorer satisfaction with one's physical appearance. Good sleepers claimed to have a considerably higher opinion of their physical beauty than individuals who had trouble sleeping. One’s confidence and looks are related to how they feel about themselves.
So, how many hours are necessary for Beauty sleep?
The optimum number for dozing is between seven and eight hours of sleep per night, yet professionals confirm that not just the quantity, but also the quality of our sleep is important. Specialists advise avoiding the snooze button on weekends in favor of going to bed earlier and waking up at the same time each morning because REM sleep occurs at some point during the night.
What face products should be used before sleep?
Maintaining a daily skincare routine can be therapeutic for both skin and emotional well-being in general. It gives one enough skin protection from stress and sun damage in the morning and helps them wake up and psychologically prepare for the long day ahead.
However, a nightly skincare routine is an ideal way to unwind. To accomplish this, it is recommended to incorporate some self-care when entering a relaxed state. The best time to indulge in nourishing nutrients is while taking a beauty break because they can better permeate deeply into the skin without makeup on.
For people who wear makeup, it is crucial to remove it thoroughly before beginning the nighttime skincare routine. To rapidly remove grime and makeup, one can simply soak a cotton pad in micellar water. Once the skin has dried, they can easily continue with the rest of the routine.
It is essential to never skip a nightly cream or serum, as these products have a more intense effect during the repair cycle of human skin, which is at night. Anti-aging products such as creams or serums containing vitamin A or retinol are able to help counteract fine lines, especially when applied before bedtime. These substances are often put in skin care products in order to promote skin renewal and collagen production, reduce dermatological issues and brighten skin tone. In addition, hyaluronic acid draws water to the skin, which reduces the appearance of wrinkles.
Among many other products designed to be applied before sleep in order to maximize its effects on one’s physical appearance, Beauty Sleep Elixir is a complexion booster and anti-inflammatory oil. It features a 14-oil natural blend that includes Caribbean coral extract to help the skin feel regenerated and fresh.
How to maximize the effects of Beauty sleep?
Not everyone has a natural ability to fall asleep, and many people struggle on a regular basis to achieve a good night's sleep. In order to get the extra beauty sleep, it is recommended to incorporate the following practices in the daily routine:
- A relaxing bedtime routine- creating a relaxing nighttime routine is essential for people that have trouble relaxing before going to sleep. To aid in reducing any fears that might be delaying one from falling asleep, writing some thoughts down in a notebook or turning off the phone at least an hour before bed may help.
- Taking off any makeup and washing the face- one of the worst things one can do for their skin is to sleep with makeup on. Before going to bed, it is important to always wash the face in order to get rid of the day's toxins and makeup.
- Changing the bed sheets at least once a week- as regularly washing the sheets helps remove any bacteria that might be causing acne and other dermatological issues, specialists recommend washing not only the pillowcase this often, but the bedding as well.
- Eating more hydrating foods- even though drinking a pint of water right before bed can disrupt a person’s sleep, it's still a good idea to be as hydrated as possible. Considering eating water instead of drinking it is a very good option. Fruits and vegetables are full of water, so eating them won't cause waking you up in the middle of the night in order to use the bathroom. Additionally, it is recommended to avoid salty snacks, especially close to bedtime, as they contribute to the formation and inflammation of the under-eye bags. You could also try and drink one of the beauty sleep teas avaialble online!
- Not neglecting the skincare routine- even while human skin puts in a lot of effort during the night to repair damage from the day, it is always a good idea to use products that will aid in the healing process before bed. A good place to start is with a quality night cream. Using expensive products is not necessary. Do not scrub too vigorously when cleansing at night, meaning that a mild cleanser is good enough to get rid of the grime, excess oil and makeup. When the pore-clogging irritants of the day sink in overnight, they can cause different dermatological issues, such as dry skin, rashes, infections, acne outbreaks and even inflammation or infections.
- Creating a comfortable sleep environment- an individual’s bedroom should be designed accordingly so they are able to get a good sleep. Most people prefer a mattress that is comfortable and the temperature being aroung 60-67 degrees Fahrenheit, as well as the lights turned off.
- Avoiding alcoholic beverages- especially before trying to fall asleep, consumption of alcohol can trigger one’s ability to rest properly, as it can cause symptoms of insomnia. At least an hour before bedtime, it is suggested to replace any alcoholic beverage with a glass of warm milk or any type of decaf tea.
- Elevating the head- snoring, acid reflux, and nasal drip are all conditions that can impair the quality of one’s sleep, and consequently, their skin. Elevating the head has been shown to aid with these conditions. Additionally, by enhancing blood flow and preventing blood from collecting, it can aid in the reduction of bags and circles beneath the eyes. A couple more pillows, a wedge in the mattress, or even raising the head of the bed a few inches can all help one sleep with the head elevated.
- Avoiding sunlight while snoozing- even though people spend the majority of their time sleeping in the dark, sleeping in the morning or during naps while the skin is exposed to the sun can be bad for one’s skin's health and appearance. Additionally, sleeping in a bright environment might interfere with the sleep patterns. Investing in blackout curtains or positioning the bed away from the sun's path can be useful.
There are numerous advantages of getting a good night's sleep supported by scientific evidence, from higher mood to healthier skin. There are many people that regularly experience insomnia or sleep anxiety, but all these practices that can be easily incorporated in an individual’s routine may significantly help.
Long argued and debated, beauty sleep has now been proven by science to be true: getting a good night's sleep is definately the key to having a radiant complexion. While most people wonder what the best time for beauty sleep would be, 'before midnight' seems to be as accurate as it can be. Whether the body is awake or asleep, cell repair frequently takes place between 11 PM and midnight, according to researchers. Despite this, the effects are most effective when the human body is well-rested and thoroughly relaxed. So it's safe to infer that the ideal time to go to bed is between 9 and 10 PM so that you're already at the height of your sleep when the body begins doing its magic.
In addition to causing dark circles, lack of sleep has a significant negative impact on the appearance of fine lines, wrinkles, and droopiness around the lips and cheeks. Poor sleep may not be something one may immediately notice the first or second morning after, but as the days, weeks, or months pass, it can have a substantial impact on their physical appearance. According to research, those who get enough sleep have more radiant appearances overall, including larger eyes and smoother skin. According to a number of specialists, sleep also functions as the body's natural anti-inflammatory treatment as well as a protection against premature aging because it mediates cell renewal and repair in a way that only human physiology can.
In order to get the optimal amount of sleep and maximize its effects on the human body, there are many easy practices that can be included among other daily habits, as previously described. Most of these are related to creating an appropriate sleep environment (involving lights, temperature and bed sheets), yet others are linked to dietary plans, skincare routines, beauty supplies, and other factors that may affect one’s mood and ability to sleep. All these small changes regarding one’s sleep patterns may positively influence their mood, skin and lush lifestyle in general.