Sleep Your Way to Acne-Free Skin
When we think of the physical effects that a lack of sleep might have on our appearance, most people immediately think of puffy eyes, dark circles under the eye, or a sallow complexion. What many don’t realize is the relationship between a lack of sleep and the health of our skin, including the potential impact on the condition of acne. By avoiding our internal clock and our body’s natural circadian rhythm, we create a condition far more complicated than we may realize.
Getting the proper amount of quality sleep is just as important to our bodies as food, water and oxygen. Staying hydrated, maintaining a healthy diet, and cleansing the skin of any dirt or makeup before going to bed are all essential aspects in keeping our skin healthy and looking its best. This is especially important for those who are acne-prone.
Not only is an adequate amount of sleep important, but the quality of sleep is equally important in order to maintain normal functioning of our bodies and our mind. Our physical health and brain activity are optimized and recharged and our body repairs itself while we are slumbering soundly. The physical restoration we experience every night is needed in order to maintain manageable stress levels. This has a significant impact on the appearance of our skin as stress elevates the level of specific hormones, including adrenaline and noradrenaline. Both of these hormones belong to the cortisol family, which works along the pathway of testosterone. This can lead to an excess production of sebum, the oily substance that travels along the hair follicle. While healthy sebum production is an essential function of the skin as an organ, overproduction can lead to clogged pores. A drop in blood sugar, which is also maintained by cortisol, leads to slow cell turnover and can aggravate the symptoms and appearance of acne in the form of blackheads, whiteheads, or pimples.
Even when using topical acne treatments, not getting enough sleep can sabotage your efforts to clear breakouts and can eventually exacerbate your acne condition. The TRUE causes of acne are INTERNAL, and will be amplified by external factors
In addition to achieving stellar skin, the benefits of sleep can be celebrated in almost every aspect of life. Not only does a good night’s rest result in lower stress levels, sleep has also been linked with these benefits as well:
- Maintain a healthy weight. Research has shown a direct correlation between a lack of sleep and an increased risk for obesity. As you sleep, the body releases hormones that repair cells and control its use of energy. Hormonal changes brought on by irregular sleep patterns can affect your weight.
- Increase productivity. Sleep loss impairs the ability to pay attention to detail and problem solve, making it harder to stay productive.
- Strengthen the immune system. Why did our mothers put us to bed whenever we stayed home sick with a cold? Sleep increases our bodies ability to fight off colds and infectious diseases. Additionally, studies have shown that sleep can actually render vaccinations against viruses, such as the flu, more effective.
- Maintain stamina. The relationship between a good night’s sleep and our overall energy levels the next day are directly related. Allowing the body a restful 7-9 hours of sleep the night before will greatly improve the quality of your performance during the day.
- Curb inflammation. C-reactive proteins, inflammatory proteins associated with cardiovascular dangers such as heart attacks and heart disease, have been shown to be higher in those getting less than six hours of sleep a night. Inflammation has also been linked to premature aging, arthritis, and diabetes.
- Live longer! While there is no single solution for living a long life, having a healthy sleep schedule has been linked to longevity. As with any routine, it’s all about balance! Less than five and a half hours has been known to decrease longevity, and oversleeping comes with it’s own set of negative side effects as well. Researchers suggest getting about seven hours a night.
If you find yourself having trouble getting a full night’s sleep, try building a routine with these simple tips.
- At night, keep the temperature in your home between 65-72 degrees F. As the temperature drops slightly, the body is naturally triggered to induce sleep. Pairing a cool, yet comfortable, climate with a dark, quiet room creates the perfect conditions for a quality slumber.
- Turn off electronics at least one hour prior to hitting the sack. Studies show that the bright, blue light of computer and cell phone screens may be linked to a decrease in melatonin production, the naturally produced hormone that helps regulate sleep.
- Make sure your body is getting enough exercise during the daylight hours. Doing aerobic exercise about five to six hours before bed is enough to raise your body temperature, allowing it to cool just in time to induce a good night’s sleep. Strive to get in about 20-30 minutes, three to four times a week to keep your body running like a finely-tuned clock.
- Avoid alcohol and/or caffeine a few hours before bed. Caffeine is a stimulant and most people are aware of the difficulties associated with going to sleep after consuming caffeine. Many people don’t realize the adverse effect that alcohol has on the body’s ability to sustain quality sleep throughout the night. While a drink may help you doze off initially, alcohol actually reduces rapid eye movement, or REM sleep, which is believed to be the restorative period of sleep needed for the brain and body (including the skin) to function properly.
- Don’t hang out in the bedroom. The bed you sleep in should only be used for two things: sleep and sex. A Harvard Medical study has shown a 90% success rate by implementing a method of stimulus control-if you can’t sleep within 30 minutes of hitting the pillow, leave the room to do a relaxing activity until you feel you can sleep.
- Have a bedtime. In the process of creating a sleep schedule, we are able to build a natural sleep drive in the brain, which essentially trains our bodies to crave sleep at a certain time every night. Try to follow the schedule on a nightly basis and remember that creating any habit relies on consistency.
Pairing a good night’s sleep and your topical solution of choice with AcnEase®, a systemic treatment, is your best bet to achieve and maintain clear, healthy skin. Targeting the problem where it starts, AcnEase® acts as a buffer between the hormones and the sebaceous glands so that sebum production can return to normal levels. AcnEase® is an all-botanical non-GMO ingredient-based formula and you don’t have to worry about side effects due to harsh chemicals, phyto-estrogens, stimulants or animal derived products. AcnEase® is safe and effective for use by anyone, including teens or adults, males or females, and even pregnant or nursing mothers. If you haven’t already, we encourage you to take the skincare plunge and try AcnEase® as your answer to acne-free skin. We guarantee the results.
We want to hear from you! Do you notice how a lack of sleep affects your skin? What are your tips and tricks for getting a good night’s sleep? Tell us in the comments below!