Celebrating World Sleep Day
Sleep plays a crucial role in maintaining healthy-looking skin. During rest the body
restores and regenerates. When we sleep, the body boosts blood flow to the skin,
promoting the repair of damaged cells and the production of collagen, a key protein
that helps maintain the look of skin’s elasticity and firmness. A lack of sleep, on
the other hand, can lead to dull, tired-looking skin, the formation of wrinkles, and
increased inflammation. Chronic sleep deprivation can even exacerbate skin conditions
such as acne or eczema, highlighting just how vital restful sleep is for preserving a
radiant and youthful complexion.
CIRCADIAN RHYTHMS & THE SKIN - By Trudie Dodd
Have you ever noticed that in the morning your skin looks its best, or a little oily in the afternoon and by the evening those fine lines and wrinkles look deeper? It’s not your imagination, it’s your circadian rhythm.
So just what are Circadian Rhythms?
Circadian rhythms are distinct periods of biological activity that occur when we are awake and when we are asleep, controlled by the way the body’s biological clock responds to light and dark. Each and every cell in our body has a circadian rhythm.
There are several components that make up your body’s circadian rhythm. It is one of four biological rhythms in the body.
Cells in your body
First, cells in your brain respond to light and dark. Your eyes capture such changes in the environment and then send signals to different cells about when it’s time to be sleepy or awake.
Those cells then send more signals to other parts of the brain, which activate other functions that make you more tired or alert.
Hormones like melatonin and cortisol may increase or decrease as part of your circadian rhythm.
Melatonin is a hormone that makes you sleepy, and your body releases more of it at night and suppresses it during the day.
Cortisol can make you more alert (and stressed!) and your body produces more of it in the morning.
Other factors
Body temperature and metabolism are also part of your circadian rhythm. Your temperature drops when you sleep and rises during awake hours. Additionally, your metabolism works at different rates throughout the day.
Other factors may also influence your circadian rhythm. Your rhythm may adjust based on your work hours, physical activity, stress and anxiety, and additional habits or lifestyle choices.
Age is another factor that influences your circadian rhythm. As you increase in age these rhythms can become susceptible to rises in temperature, stress and hormonal influences.
What impact does this have on your skin?
What this means for your skin is that at different times of the day, different processes are occurring. When our clock is disrupted, it’s our skin that reflects this imbalance first.
During the day your skin cells switch on to protect themselves against environmental stresses, such as pollution, heating, air conditioning and exposure to UV light, all of which contribute to ageing. This peaks between midday and 3pm.
At night while you are sleeping, skin cells go into restore mode, the cells are in regeneration mode which means repairing daytime damage, growing new cells and bringing fresh blood to the surface for cycling oxygen and nutrients leading to a boost in hydration. Cell regeneration increases at double the rate while our
collagen production rises.
Your skin reaches its peak reparative state between 10 pm and midnight. So, if you are not getting the sleep you need when you need it, your skin will suffer. Studies have shown that lack of sleep, which is either the result of a disrupted circadian rhythm, or a cause of it, results in increased fine lines and wrinkles.
Healthy sleep habits to adopt:
• Be consistent in your sleep schedule - Try to go to sleep and wake up at the same time every day — even on weekends. This reinforces your body’s sleep cycle and will get you into a good routine of 7-8 hours of sleep per night.
• Start a wind down bedtime routine to 30-60 mins before you go to bed. Try dimming the lights, using some aromatherapy oils and reading or listening to sleep meditation to help you relax.
• Limit background phone noise and blue light, this has a similar effect on sunlight keeping you awake and can be disturbing to your sleep.
• By exercising regularly you can improve your sleep quality, your body will be tired and fall asleep faster
• Limit stimulants such as caffeine and heavy meals before bedtime
• Create a relaxing environment to come home to and indulge in your dream bedtime routine with a comfortable mattress, nice linen and comfy pillows!
Hear From More Of The Experts
THE BEAUTY OF SLEEP: YOUR SKIN’S NIGHTTIME REPAIR CYCLE - Daniel Isaacs,
Chief Product Officer & Founding Partner of Medik8
“Sleep isn’t just a time for rest—it’s when your skin works hardest,” explains Daniel Isaacs, Chief Product Officer at Medik8. “During the night, your skin’s circadian rhythm shifts into repair mode, regenerating skin cells, repairing DNA damage, and restoring vital hydration.”
At night, your skin operates differently than during the day. While daytime is focused on defence, protecting against UV rays and free radicals, nighttime is dedicated to recovery.[1] Research shows that skin cell regeneration accelerates at night, and water loss increases by up to 30%, making the skin more permeable and receptive to active ingredients.[2] This is why your evening skincare routine is the perfect opportunity to deliver powerful nutrients and support overnight repair.
This nighttime repair cycle is when Crystal Retinal shines. Our iconic vitamin A serum works alongside your skin’s natural renewal processes to reveal younger-looking skin with just 1 tube. Clinically proven to visibly smooth stubborn wrinkles, brighten dark spots, decongest and firm your skin - without irritation.[3]
By prioritising restful sleep and pairing it with sciencebacked skincare, you can wake up to a visibly firmer, more radiant complexion—ready to take on the day ahead."
RELAX TO RESTORE: LACK OF SEEP CAN ACCELERATE AGEING - Debbie Dickson,
Founder of Regul8
"Sleep is as essential to life as breathing. During deep, quality sleep, our bodies repair and regenerate, laying the foundation for optimal health, including vibrant skin. Poor sleep, on the other hand, has been linked in numerous studies to issues such as dull skin, puffy eyes, and dark circles. Sleep deprivation triggers a stress response, elevating cortisol levels – a hormone that breaks down collagen, a vital protein for youthful, resilient skin. Over time, this accelerates ageing, increases hyperpigmentation, impairs the skin’s ability to repair itself, and makes it more sensitive and reactive.
During sleep, the dermis produces hyaluronic acid, a natural moisturiser that enhances hydration, brightness, and firmness. Regul8 Relax – Stress Relief supports this process by combining natural botanical adaptogens like Rhodiola Rosea, Lemon Balm, and Passionflower to reduce the harmful impact of stress and promote restorative sleep. By helping to lower cortisol levels, Regul8 Relax creates the ideal conditions for skin rejuvenation and overall wellbeing. Take Regul8 Relax daily to enjoy true "beauty sleep" and wake up to healthier skin and a more resilient you."
REST UP: POOR SLEEP COMPROMISES THE SKIN BARRIER - Alfredo Martínez,
Biotechnology Manager of mesoestetic®
“The quality of sleep not only affects how we feel but also how our skin ages. During sleep, the skin undergoes regeneration, repairing damage caused by external factors like UV radiation and pollution. Poor sleep disrupts this process, compromising the skin’s barrier function, reducing collagen production and intensifying inflammation. Recent studies suggest this impact goes beyond what’s visible: sleep deprivation can influence epigenetic markers, accelerating skin ageing at a molecular level. Incorporating healthy sleep habits is essential not only for our overall wellbeing but also for maintaining a youthful and resilient skin.”
[1] M. Matsui, Biological Rhythms of the Skin, Int J Mol Sci, 2016, 17(6), pp 801
[2] G. Yosipovitch, Time-dependent variations of the skin barrier function in
humans: transepidermal water loss, stratum corneum hydration, skin surface pH,
and skin temperature, J Invest Dermatol, 1998, 110(1), pp 20-23
[3] Proven via independent clinical study on Crystal Retinal 6. Tested on 33
participants over 12 weeks.