You can do a 10-step nightly skincare routine, drop $200 on a luxury serum, and slug your skin like a frosted cake. But if you’re skimping on sleep, your complexion knows—and the truth will show up no matter how meticulous your topical regimen is.
Whether you stay up late doomscrolling, binge watching your favorite show on Netflix, or deal with untreated insomnia, you’ll need to dial in your sleep habits for your skin and greater health alike. Ahead, see what board-certified NYC cosmetic dermatologist Michele Green, MD has to uncover about the link between sleep and skin. Plus: new and improved sleep habits worth adopting, and the ideal products to include in your nightly skin routine.
How Sleep Impacts Your Skin
You might think that your skincare is a one-and-done ticket to treating your complexion concerns and halt signs of aging. However, the truth is that your topicals will only get you so far. Your lifestyle—including not only sleep but also your stress levels and diet—has a major bearing on the appearance, quality, and health of your skin.
“During deep sleep, the body enhances collagen production, promotes skin cell regeneration, and supports the growth of new cells,” says Dr. Green, all of which result in a fresher, bouncier, more youthful-looking complexion. She adds that sleep enhances the absorption of skincare products, allowing them to penetrate deeper and maximize their effectiveness.
But just as a good night’s rest can boost your skin’s quality and health, a poor night’s rest—especially when it’s consistent over time—can show up on your face, as well. Per. Dr. Green, a lack of adequate high-quality sleep has the potential to:
- Exacerbate conditions like acne, eczema, and psoriasis
- Impair the skin’s ability to recover and repair from stressors, resulting in a dull and aged appearance
- Dehydrate the skin, making it lose its natural glow
- Disrupt blood flow, resulting in dark circles under the eyes
“A consistent lack of sleep not only affects how we feel but also manifests in several detrimental ways for our skin, underscoring the importance of sleep for maintaining a healthy, radiant complexion,” says Dr. Green.
How to Improve Your Sleep Habits
Improving your sleep habits is one of the best investments you can make in your overall health and well-being—not to mention that of your skin. Fortunately, there’s no shortage of tried-and-true ways to inch your way towards better sleep.
Some of the most effective sleep habits include:
- Keeping consistent sleep-wake times (including on the weekends)
- Following a calming bedtime routine
- Shutting off screens an hour before bed
- Avoiding caffeine by 2 p.m. and alcohol at nighttime
- Allowing yourself 3 hours to digest your dinner
- Maintaining a cool, quiet, and dark bedroom environment
You can also consider incorporating supplements into your nightly routine. Have trouble winding down? Check out Dream Team Magnesium, which supports restorative sleep and can help promote relaxation within 45 minutes. Mighty Night is also worth considering for its 2-in-1 sleep and skin support. It features valerian root, passion flower, and hops to promote deeper sleep, while ceramides support moisture retention, and ferulic acid and CoQ10 provide antioxidant support to combat early signs of aging.
Of course, if you follow these tips and tricks but still struggle to clock a good night’s rest, consult your physician.
The Best Nighttime Skincare Routine
When you improve your sleep habits and get more high-quality shuteye, your skin is bound to show it. Yet it’s also worth revisiting your nightly skincare routine if you want to amplify your complexion even further.
Per Dr. Green, a comprehensive nightly skincare routine may include:
- A gentle cleanser to remove impurities, excess oil, and debris (gel-based for oily skin or cream-based for dry skin)
- A hydrating toner to balance the skin’s pH and remove any traces of makeup, dirt, or cleanser
- A targeted serum that addresses your specific skin concerns (such as peptides or hyaluronic acid for anti-aging benefits and skin repair)
- A retinol—aka the gold standard for anti-aging—to promote skin cell turnover, improve skin texture, and reduce the appearance of fine lines
- An eye cream to reduce puffiness, fine lines, and dark circles
- A rich moisturizer (such as one with shea butter or ceramines) to lock in hydration and help restore the skin barrier
The Bottom Line
The importance of high-quality rest can’t be overstated—no matter if your goal is to improve daytime energy, boost longevity outcomes, yield a better complexion, or all of the above. When you develop better sleep habits and stop patterns that don’t serve you (or your skin), you’re bound to reap the rewards in countless ways.
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