The benefits of quality sleep is not only on mental health and better overall functioning but also quality sleep plays a role on our skin, hair and nails. While an amazing skincare routine can help, nothing replaces the incredible healing power of a good night’s rest.
Children should sleep for about 8hrs-17hrs and when I state children I mean newborns to teenagers and for an adult 7hrs+ at night. Personally I always feel well rested with 6hrs+. And it should be quality sleep not an interrupted sleep.
Sleep benefits for skin
Quality sleep is important for your skin health. But first, let’s talk about good practices of where you lay your head. First and foremost, I recommend silk bedsheets and pillowcases especially for sensitive and acne prone skin. The material silk is softer and tends to absorb less moisture, oils and dirt than cotton.
Secondly, change your pillowcases and bedsheets regularly to avoid the build up dirt from affecting your skin. These two practices will help in reducing inflammation and acne.
Some of the great benefits of quality sleep on skin are;
Skin Regeneration– our skin is made to rebuild and repair themselves. And the process occurs mostly at night. The skin repairs UV damage and pollution at night and give you a healthy skin barrier
Maintain Collagen and Hyaluronic Acid Production-Sleep stimulates the production of collagen, a protein essential for skin elasticity and firmness. Hyaluronic acid is also naturally produced on the body, it plumps the skin and help in reducing the appearance of fine lines and wrinkles.
Fights Acne and Breakouts- Chronic sleep deprivation increases cortisol (the stress hormone), which triggers inflammation and excess oil production—a recipe for acne.
Maintains Hormonal Balance- Hormonal imbalance causes hormonal acne. This type of acne leaves dark spots on the face so not only will you be struggling with reducing the acne but also removing the dark-spots and the dark marks take a long while to heal. If you have hormonal acne quality sleep is one of the factors to combat that.
Hydration– quality sleep helps the skin retain moisture leaving it hydrated and glowing
Growth Hormone Release– The body releases growth hormones during sleep, which play a vital role in tissue repair, cell regeneration and muscle growth, all contributing to overall skin health
Maintenance of Circulation System– this will help in removing dark circles and puffiness. It also increases blood flow that delivers essential nutrients and oxygen to the skin
When you prioritize enough, good quality sleep it’ll give your skin the best possible chance at looking youthful and healthy for longer.
How Sleep Affects Your Hair;
Hair health and growth– sleep activates the cell that is required for hair growth. It also activates the hormones that play a role in hair growth. Hence lack of quality sleep affects the amount of hormones to be released hence affecting hair growth
Hair loss– lack of enough sleep will cause hair loss and will actually affect you further if you have a family history of hair loss. When we lack sleep,cortisol level spike leading to more stress and hair loss.
Adds Shine and Strength- Your hair’s health depends on protein synthesis and proper hydration—both of which improve with sleep. Well-rested individuals often have shinier, healthier-looking hair.
How Sleep Affects Nails;
Getting enough sleep reduces stress levels which in turn improves the body’s ability to absorb the required nutrients for nail growth.
By absorbing the necessary nutrients like zinc, proteins, iron and biotin the nails become strong and hardly snap or break.
What improves sleep quality?
- Stick to a Sleep Schedule – Aim for 7-9 hours of sleep each night.
- Create a Wind-Down Routine- Switch off screens at least an hour before bed.
- Hydrate, But Not Too Much- Drink water throughout the day, but avoid excessive intake right before bed to prevent midnight bathroom runs.
- Invest in Quality Bedding- Silk sheets, pillowcases and a comfortable mattress make all the difference.
- Keep It Cool and Dark: Your body sleeps best in cooler temperatures and low light conditions.
- Use Overnight Skincare – A good moisturizer or serum enhances nighttime repair.
CONCLUSION
Prioritizing quality sleep does not only help you function better during the day but it also plays a huge role on your skin, hair and nails. One of the quickest ways to age faster is to deprive yourself of adequate sleep. You actually need beauty sleep! This is just not any other myth or term thrown around there is actual scientific evidence to back it.
A lot of us challenge ourselves to curate a productive or perfect morning routine but do we even have a wind down routine. Do we even prioritize rest nowadays after a whole day of hustling? Challenge yourself to create a perfect evening routine that works for you and let us know how it has helped you.
What is your biggest struggle when it comes to getting a good night rest? Let us know in the comments.
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