Feeling that your skin looks dull, puffy, or aged? Your sleep quality may be the culprit. Here’s the science-backed truth about how your nightly rest supports radiant, resilient skin.
Sleep Regulates Stress and Protects Collagen
When we skimp on sleep, cortisol, the stress hormone, rises. Elevated cortisol drives inflammation and breaks down collagen, the protein essential for skin structure and elasticity
Sleep Boosts Cellular Repair and Hydration
- A study on women aged 30–49 (Estée Lauder-supported) found that those who slept well recovered skin barrier functions 30 % faster after damage—measured by transepidermal water loss (TEWL) tests.
- Another study showed 5 nights of only 6 hours sleep led to an 83 % increase in visible pores, 11 % more spots, and a 65 % rise in skin bacteria—along with lower self-esteem.
How Much Sleep Do You Actually Need?
Experts recommend 7–9 hours for healthy adults . The Estée Lauder study defines “good sleepers” as those hitting close to 8 hours—and reaping measurable skin benefits.
Visible Signs of Poor Sleep
Pale, sallow complexion with red or swollen eyes
Increased fine lines, uneven pigmentation, and reduced elasticity
Dull or low-glow skin due to impaired hydration and regeneration
Tips to Maximise Your Beauty Sleep
Stick to a sleep schedule – Consistency fosters better sleep quality
Limit evening blue light and caffeine – Both disrupt sleep cycles
Create optimal sleep environment – Cool, dark, and screen-free promotes deeper sleep
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Support skin while you snooze:
Use a night moisturiser to lock in hydration
Sleep with your head elevated to reduce eye puffiness
The Takeaway
Beauty sleep isn’t just marketing fluff—it's scientifically proven to support your skin’s repair, hydration, and barrier strength. Think of your mattress as a free, nightly facial treatment. Prioritise quality sleep, and your skin will thank you.
References
- Oyetakin-White P1, Suggs A, Koo B, Matsui MS, Yarosh D, Cooper KD, Baron ED. Does poor sleep quality affect skin ageing? Clin Exp Dermatol. 2015 Jan;40(1):17-22. doi: 10.1111/ced.12455. Epub 2014 Sep 30. Department of Dermatology, University Hospitals Case Medical Center, Cleveland, OH, USA.
- Eric J. Olson MD., ‘How many hours of sleep are enough for good health?’, Mayo Clinic, (2016) http:// www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898
- Dr Mercola, ‘Melatonin Regulates Our Cycles, Mood, Reproduction, Weight and May Help Combat Cancer’, Mercola.com (2013) http://articles.mercola.com/sites/articles/archive/2013/10/10/melatonin. aspx
- Anon, ‘Insufficient Sleep Is a Public Health Problem,’ Centers for Disease Control and Prevention, (2015)
- HR Colten and BM Altevogt, ‘Sleep Disorders and Sleep Deprivation’, National Academies Press, (2006) https://www.ncbi.nlm.nih.gov/books/NBK19960/
- Kalsbeek, Eric Fliers, Michel A. Hofman, D.F. Swaab, Eus JW Van Someren, R.M. Buijs, Hypothalamic Integration of Energy Metabolism (Royal Netherlands Academy of Arts and Sciences, Elsevier, 2005), 318 – 321
- ‘Esteé Lauder Clinical Trial Finds Link between Sleep Deprivation and Skin Aging’, University Hospitals, (2013), http://www.uhhospitals.org/about/media-news-room/current-news/2013/07/estee-lauder-clinical-trial-finds-link-between-sleep-deprivation-and-skin-aging
- Pittsburgh Sleep Quality Index form, PDF, http://www.psychiatry.pitt.edu/sites/default/files/page-images/PSQI_Instrument.pdf
- Buysse, DJ, Reynolds, CF, Monk, TH, Berman, SR, & Kupfer, DJ, ‘The Pittsburgh Sleep Quality Index (PSQI): A new instrument for psychiatric research and practice’, Psychiatry Research, 28(1989), pp.193-213.
- Dr. Guy Meadows, Does sleep deprivation have any impact on our appearance? (Benson for Beds, 2015) http://www.bensonsforbeds.co.uk/sleep-school/does-sleep-deprivation-have-any-impact-on-our-appearance/
Kimberley Bray, Everee Women™ Founder and coCEO
Kimberley Bray is one of the founders of Everee Women™, a New Zealand-made supplement brand on a mission to rewrite the wellness rules for women. With a background in science communication and a deep passion for evidence-based health, Kimberley blends smart research with real-life insight to create products—and conversations—that truly support women at every age and stage. She’s not here for the fluff or fads—just real talk, powerful ingredients, and a whole lot of heart.
