Beauty Sleep…No Longer an Old Wive’s Tale?
Ever woken up after a night of bad sleep and seen a wrinkly, worn-out, puffy-eyed stranger in the mirror? Indeed, a less ‘beautiful’ version of yourself? This is what the long-standing premise of ‘beauty sleep’ alludes to. Becuse, conversely, when you are lucky enough to get a night of deep unbroken sleep, chances are you wake up looking fresh and radiant in the mirror.
Hence, why people say things like, “I need my beauty sleep“.
But is there any real truth behind this?
Or is it just a subjective negative self-perception we create through brain-fogged lenses?
Well, the truth of the matter might be more than you bargained for.
Whether it’s because of stress, a busy work schedule, or just plain-old lack of discipline, sacrificing sleep taxes a lot more than just your appearance.
Meaning…getting ‘beauty sleep’ is more crucial than a lot of people think.
What Is Beauty Sleep?
Beauty sleep is a common term used to refer to the idea that getting enough sleep can improve one’s appearance, keep you young and glowing. It’s also been dubbed ‘the fountain of youth’ and the best performance ‘supplement’ there is.
The idea behind beauty sleep is that during sleep, the body and skin have an opportunity to rest and repair themselves, which can improve overall health and appearance. The mechanisms by which sleep may improve one’s appearance are yet to be fully understood. However, it’s been clear for a long time that getting enough sleep is important for overall health and well-being.
And now, researchers are slowly uncovering the mysteries behind it, and just how vital it is for health and longevity.
So, what does the latest science have to say about sleep? Does it really affect your appearance? Can it keep you younger for longer? Keep reading because the answer might surprise you.
What Role Does ‘Beauty Sleep’ Play in Health?
It does a heck of lot more than just prevent eyebags.
Sleep plays a crucial role in overall health and well-being. During sleep, the body is able to rest and repair itself, which can help to improve physical health, mental health, and cognitive function. Adequate sleep is also important for maintaining a healthy immune system, regulating mood, and supporting healthy growth and development. In fact, chronic sleep deprivation has been linked to a range of health problems, including obesity, diabetes, heart disease, and cognitive decline. For these reasons, it is important to make sure you get enough sleep on a regular basis.
Benefits of ‘Beauty’ Sleep:
- Less inflammation
- Improved muscular recovery
- Improved cognitive function
- Less overeating
- Lowered risk of cardiovascular disease
- Lowered risk of neurodegenerative disease
- Reduced risk of depression
Sleep deprivation symptoms:
- Weakened Immunity
- Low libido
- Weight Gain
- Memory issues
- Cardiovascular conditions
- Poor athletic performance
- Inability to focus
- Irritabilty and anxiety
‘Beauty Sleep’ and Health
One 2010 meta-analysis concluded that those who sleep 5 hours a night or less should be regarded as a higher risk group for all-cause mortality. Based on this, there’s a clear correlation between sleep and lifespan.
And it’s not surprising when you learn how sleep affects our bodies.
In a 2013 article published by the NIH, sleep expert and neuroscientist at NIH, Dr. Merrill Mitler, stated that:
“Sleep services all aspects of our body in one way or another – molecular, energy balance, as well as intellectual function, alertness and mood.”
The article goes on to say that sleep affects almost every tissue in our bodies. It affects growth, stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health.
The takeaway here is, getting enough sleep over the longterm will likely increase your lifespan, health, and quality of life.
But what about physical appearance? Does it make you more beautiful?
How Lack of ‘Beauty Sleep’ Affects Our Appearance
Just about every single person can attest through their own experience that when they haven’t slept, they look worse. But, there’s actually science behind it.
A 2013 study showed that even just one night of bad sleep can result in:
- Baggy eyelids
- Swollen eyes
- Dark undereye circles
- Paler skin
- More wrinkles
But now, there’s research behind how sleep affects the way we look. A 2015 study showed that chronic poor sleep results in skin ageing faster.
And with the discovery of a process known as ‘cell autophagy’, we now know that sleep is directly connected to how fast we age.
However, it’s not just our skin that’s affected.
The Key to Anti-aging?
Getting enough sleep – especially deep sleep – can slow down the aging process and keep you looking and feeling young. It is, indeed, the fountain of youth.
When we sleep, it gives our bodies the downtime to carry out regenerative processes in the brain and body. In an interview with NBC news, Youtube sensation Dr Mikhail Varshavski (Dr. Mike) explained that, “Sleep is a regenerative process where we heal and where our neurons build strong connections. It’s like a fountain of youth that we dive into every night.”
Cell Autophagy and Beauty Sleep
Every night, sleep enables a process known as ‘cell autophagy’. In simple terms, this is like a Spring clean for your cells every night. Your body essentially cleans out damaged or dead cells while creating new ones.
While you can trigger cell autophagy through fasting or exercise, much of it occurs while we sleep – especially in our brain cells. A 2020 review concluded that cell autophagy may potentially be a therapeutic strategy in preventing cognitive decline.
And it’s no different for our skin. In 2019, a comprehensive review concluded that autophagy may have a protective effect against stress and damage inflicted upon the skin.
Another review published that year also found that recent evidence suggests autophagy is critically involved in balancing skin health (skin homeostasis) and lack of autophagy is associated with skin aging.
How Much Sleep Should I Get?
Evidence suggests 7-9 hours to be the ideal range. With 5 hours or less implicating health and physical appearance. If you are a highly active individual (e.g. someone who does a lot of sport or is a professional athlete) then as much as 9-12 hours has been shown to be optimal.
How To Improve Sleep Immediately
We all have periods of bad sleep. But some people suffer from chronically bad sleep or even insomnia. Especially those who are prone to anxiety or are living a particularly stressful period of life.
The first thing to mention is – to try to avoid pharmaceutical prescription drugs at all costs. These are highly addictive and can have serious ramifications including depression and suicidal thoughts.
Simple Ways to Boost ‘Beauty Sleep’
- Establish a regular sleep schedule by going to bed and waking up at the same time each day, even on weekends.
- Create a relaxing bedtime routine to help you unwind before bed.
- Make sure your sleep environment is comfortable, dark, and quiet, with a comfortable temperature and a supportive mattress and pillows.
- Avoid caffeine, alcohol, and nicotine close to bedtime, as these substances can interfere with sleep.
- Avoid heavy, spicy, or sugary foods before bedtime, as these can cause indigestion and make it difficult to fall asleep.
- Exercise regularly, but avoid strenuous exercise close to bedtime, as this can stimulate the body and make it harder to fall asleep.
- Avoid long naps during the day, as these can interfere with your ability to fall asleep at night.
- Avoid screens (such as TVs, smartphones, and laptops) close to bedtime, as the blue light from these devices can disrupt your body’s natural sleep-wake cycle.
- Try relaxation techniques, such as deep breathing, meditation, or yoga, to help calm your mind and body before bed.
- Get 10-30 minutes of sunlight every morning to help set your body clock
You can also try the highly popular ‘10-3-2-1-0’ rule:
- No caffeine 10 hours before bed
- Nothing but water 3 hours before bed
- No work 2 hours before bed
- No screens 1 hour before bed
- Never hit ‘snooze’ or turn off your alarm
Supplements for Beauty Sleep?
When you have these fundamentals down, you can consider taking things to the next level through strategic supplementation. And by supplementation, we mean 100% natural sleep aids. No prescription drugs or melatonin.
Below you’ll find the most researched supplements that can support sleep, while lowering stress & anxiety. They are 100% natural ingredients, non-addictive and free from side effects.
- Magnesium Glycinate
- L-Theanine
- Tryptophan
- Glycine
- Valerian Root
- Ashwaghanda
- Passion Flower
- Lavendar
- 5-HTP
- Montmorency Cherry
Now, realising that’s a long list of supplements, and the fact that no one enjoys having to swallow a concoction of pills before bed, we did a little research to find the best all-in-one sleep supplements.
Confused by all the natural sleep supplements out there? Check Out Our Buyer’s Guide By Clicking Below!
But, if you haven’t got time for that, here’s the summary…
There are a number of legitimate options out there with good reviews, but we only found one that contains 9/10 ingredients from this list – plus 9 more that make for the most comprehensive sleep formula we’ve ever encountered.
It contains 18 clinically-proven ingredients that boost sleep, lower stress, and apparently even induces lucid dreaming.
Conclusion
Sleep is the foundation of health, well-being, longevity and looking your best. In our opinion, it is by far the most important pillar. The accumulation of poor sleep – even shaving off a few hours a week – can have serious ramifications in the long run. On top of aging faster, you will leave yourself more susceptible to developing life-threating conditions. You should do everything you can to enhance sleep, starting with the advice in this article. However, sometimes it’s easier said than done. This is why natural sleep aids that contain clinically proven ingredients – like Noobru Lucid – can help facilitate deep, restful sleep when it’s most needed.
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