6 Side Effects Of Lack Of Sleep On The Skin

Lack of sleep is a widespread problem in today's society that can negatively affect psychological and physiological functioning. At the psychological level, sleep deprivation has been associated with symptoms of anxiety, depression, reduced cognitive performance, and poor judgment. At the physiological level, sleep deprivation can cause an increase in inflammatory markers, and it has been found to cause deterioration in the immune system, increased cardiovascular risk, and hormonal alterations, including an increase in the stress hormone cortisol.

However, besides being terrible for your overall health and well-being, did you know that sleep deprivation can also wreak havoc on your skin? From puffiness to dark circles to wrinkles and even inflammatory skin conditions, here's how a lack of sleep can damage your skin and what you can do to fix it.

Side Effects of Lack of Sleep on the Skin

Lack of sleep can cause a number of changes in the skin, some visible after only one night of poor sleep and others that can accumulate over time and lead to long-term damage. Here are six major side effects of lack of sleep that can show up on your skin:

Increased Stress Levels

Lack of sleep has long been associated with hormonal alterations, including an increase in the release of the stress hormone cortisol. This can be particularly obvious in the skin, as increased cortisol has been shown to cause an increase in inflammation, which can lead to a number of skin problems, including eczema, psoriasis, rosacea, and acne.

Dark Circles

In addition to increasing inflammation, cortisol also causes the skin to thin and decreases its elasticity. This can lead to the formation of dark circles under the eyes, as well as a pale and sallow skin tone that can give the face a sunken and hollow appearance.

Puffiness

Puffiness around the eyes is another common side effect of lack of sleep, as the thinning of the skin caused by cortisol increase makes it more susceptible to fluid retention. Fluid retention can also cause a build-up of toxins in the lymphatic system, preventing the skin from getting the oxygen and nutrients it needs, leading to a dull and lifeless complexion, as well as inflammation that can lead to conditions such as acne.

Lack of sleep is associated with an increase in cortisol, which can lead to a number of skin problems.

Dehydrated Skin

Inflammation can also cause a decrease in skin moisture, leading to dryness, flakiness, and, eventually, the appearance of fine lines and wrinkles.

Hydration, especially from the inside out, is essential for keeping the skin looking plump, elastic, and youthful, as perpetual dryness will lead to a breakdown of the skin's barrier function, making it more susceptible to being harmed by external aggressors, such as UV rays, pollution, and toxins. This occurrence can then lead to a myriad of skin problems, such as inflammatory conditions, and even aesthetic concerns, such as a loss of radiance and a prematurely aged appearance.

Enlarged Pores

The hormone cortisol is also responsible for the appearance of large pores. This is because cortisol increases the production of oil, which causes the pore lining to expand and accommodate the excess content, leading to enlarged pores. Not only are large pores a cosmetic concern, but they can also lead to further skin problems, such as blackheads, whiteheads, and acne.

Breakouts

Finally, congestion is another issue caused by excess oil, which can be a direct result of cortisol increase due to sleep deprivation. This happens because the excess oil can become stuck inside the pores, where it will mix with dead skin cells and cellular debris, leading to clogs that will attract bacteria and trigger inflammation, eventually leading to the formation of blackheads, closed comedones, and inflamed pimples, or even worse, cystic acne.

How To Restore a Sleep Debt

Restoring a sleep debt isn't an overnight task, and getting into a regular sleep schedule can take some serious dedication. But here are some things you can do to help make the process a little easier and get your health – and your skin – back on track:

Take a 30-Minute Nap during the Day

Taking short naps during the day can help improve alertness and cognitive performance in people who are sleep deprived. However, avoid taking naps longer than 30 minutes as this can lead to sleep inertia, which is the feeling of grogginess, disorientation, and drowsiness that occurs when you wake up from a deep sleep that hasn't lasted long enough for you to be fully rested. A power nap, on the other hand, will help you feel more alert and energized without the adverse side effects of sleep inertia.

Stick to a Sleeping Schedule

We are creatures of habit, which is why the quality of our lives is determined by the bad or good habits we get into. Therefore, if you're regularly not getting enough sleep, start by going to bed and waking up at the same time each day, even on weekends, as this will help train your body to get used to a set sleep schedule.

Having a set sleep schedule will also help regulate your body's natural circadian rhythm, which is the 24-hour internal clock that governs our sleep-wake cycle. This will help you feel more rested and energized during the day as your body will be better able to take advantage of the natural light-dark cycle.

Naps longer than 30 minutes can lead to sleep inertia, the feeling of grogginess and disorientation.

Avoid Using Your Smart Devices Before Bed

Your smart devices have been shown over and over again to be terrible for your sleep. This is because the blue light emitted by screens suppresses the production of melatonin, the hormone that makes us sleepy. So, if you're looking to improve your sleep, make sure to avoid using your smart devices for at least an hour before bed. This will be enough to allow your body to produce the melatonin it needs to feel sleepy, and as a result, you'll fall asleep easily and sleep more soundly throughout the night.

Read a Book Before Bed

Reading a book before bed is more beneficial than you may think, as it could lead to more vivid and memorable dreams. However, try to avoid reading suspenseful or thrilling books, as they can keep you up at night, wondering what's going to happen next. Instead, opt for calming and soothing books, such as fiction books with happy endings or non-fiction books about exciting topics that won't keep your mind racing. In addition, reading helps relax the mind and body, prepare you for sleep, and ease you into a state of slumber.

Get Some Sun

Getting enough sun exposure during the day is vital for maintaining a healthy sleep-wake cycle. This is because the sun also helps regulate our circadian rhythm by signaling our bodies when it's time to wake up and when it's time to sleep. Sun exposure is also super beneficial for mental and physical well-being and can even improve certain skin conditions that could've been exacerbated by increased cortisol, like psoriasis. Therefore, make sure to get at least 20-30 minutes of sun exposure per day, either by going for a walk outside or simply sitting near a window.

Closing Thoughts

It turns out that having a good rest is more important than we thought – not just for our physical health, but for the sake of our skin as well. So, next time you find yourself getting distracted by that gripping show on Netflix and forgoing sleep for just one more episode, remember that you're not just doing a disservice to your health while sacrificing what could be a productive day tomorrow, but you're also harming your beautiful skin, potentially long-term.

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