There’s a new epidemic sweeping across the world, and it isn’t a virus or disease; for many, it is simply a habit, and it’s called sleep deprivation! A study published in the journal ‘Sleep’ found that a large number of adults in Africa and Asia are failing to get their recommended seven hours of zzzs a night, and researchers in the US and UK have noted similar results in their own nation-centered studies. Most of us associate poor sleep with tiredness and fatigues, but the consequences go much deeper, with sleep deprivation linked to heart disease, Type 2 diabetes, and obesity. Poor skin also affects our skin; find out why by checking out the latest studies on the subject.
Sleep Deprivation and Aging Skin
Research by scientists at the University Hospitals Case Medical Center found that poor sleep quality is linked to skin quality. The study showed that those who had poor sleep showed increased, visible signs of aging and took longer to react to a number of environmental stressors – including UV radiation from the sun. Their skin took longer to recover from sunburn and was less efficient at battling inflammation. In the study, participants’ skin was subjected to stress (tape stripping). Those who slept well had a 30% better skin recovery rate than those who didn’t. Poor sleepers also rated the quality of their skin lower than those who enjoyed a restful night’s sleep.
Sleep Loss Promotes Inflammation
Inflammation is one of the biggest reasons why skin loses firmness and develops lines and wrinkles. A study by the UCLA Cousins Center research team has found that missing out on sleep even partially can trigger inflammatory processes in the body. The researchers noted that stress was partially to blame, since demanding work, school, and social schedules were keeping millions awake at night.
What Does Sleeping Well Really Mean?
To wake up feeling refreshed and with beautiful glowing skin, sleep quality is just as important as quantity. If you are sleeping the required seven hours a night but you are tired and fatigued when you get up, something may be off with your sleep quality. According to the U.S. National Sleep Foundation, quality sleep involves falling asleep quickly (within half an hour of getting out of bed), waking up no more than once a night (e.g. to use the bathroom), and being awake for no more than 20 minutes after initially falling asleep. To enjoy good sleep quality, you need to make your way through all the relevant sleep stages (especially restorative deep sleep), which you cannot do if you are constantly tossing or turning, or if noises or light wake you up repeatedly.
Good Bedroom Design is Key
Bedrooms should be designed optimally for sleep. They should be completely dark (invest in a good pair of blackout curtains), and soundproof. As noted by bedtester.com, picking the right mattress for your sleeping position is also key to keep tossing and turning at bay. If you sleep on your side, for instance, you will need a memory latex foam-type bed that supports all pressure points equally. If you sleep on your tummy or back, a firm mattress will ensure you do not wake up with back pain.
Battling Stress for Good Sleep and Beautiful Skin
Study after study has shown that stress can act as a trigger for dermatologic problems, including eczema, psoriasis, and acne (it can also contribute to hair loss and brittle nails). As is the case with poor sleep, stress diminishes the skin’s ability to respond to stressors. Of course, stress also keeps you up at night, worrying about the future or lamenting the past. Battle stress through mindful practices such as meditation, yoga or even progressive muscle relaxation exercises at bedtime.
Beautiful skin is the result of a healthy diet, regular exercise, and good sleep. Aim for good sleep quality and quantity by following a regular bedtime routine, keeping gadget use at night to a minimum, and ensuring your bedroom is conducive to sleep. Finally, battle stress proactively every day, so you can enjoy the peaceful drowsiness you should ideally feel every time bedtime comes around.