How Sleep Deprivation Affects Your Skin Health? And What to Do About It

We recently ran a fun internal experiment at our office with about 20 team members. 95% of participants said the number one cause of aging in their life was sleep deprivation.

Everyone chose a recent photo and compared it with one from ten years ago. Then, we asked each person:

What changed? What signs of aging do you notice? What do you wish you had done differently?

Main reasons for sleep deprivation that caused aging:

• New life routines (hello, babies!)

• Added responsibilities at work and home

• Middle-age concerns about the future, marriage, family, finances

While everyone had different stories, there was a clear common denominator behind the lack of sleep: stress.

Top 3 Contributors to Premature Aging

As we’ve talked about before, the top 3 aging accelerators are:

1. Sun Exposure

2. Stress

3. Pollution

But here’s the twist: stress is the silent catalyst, it triggers hormonal imbalance, increases inflammation, and interferes with sleep.

And once sleep is affected, skin takes the hit.

How Sleep Deprivation Shows Up on Your Skin

When you’re running on too little sleep, these are some of the first things to appear:

• Eye bags: Fluid retention under the eyes creates puffiness.

• Dark circles: Fragile capillaries around the eyes break more easily, darkening the area.

• Breakouts: Poor sleep disrupts your skin’s pH balance, leading to acne.

• Skin conditions: Psoriasis, eczema, and itchiness often worsen with poor sleep and chronic stress.

What Happens to Your Skin While You Sleep?

Nighttime is not just for rest, it’s for recovery. Your body resets everything:

• Hormones rebalance

• Blood circulates nutrients

• Cells regenerate

• Skin repairs damage

But these benefits only happen during deep sleep, which ideally makes up about 15% of your total sleep time. Miss that, and you miss out on the glow.

So... How Many Hours of Sleep Do You Really Need?

It depends on your body, but most people feel their best with 7 to 8 hours. Some function well on 6. But more important than the number is the quality of sleep.

People who follow a sleep routine, yes, like a bedtime ritual, tend to fall asleep faster and reach deep sleep more effectively.

Your Sleep-Skin Ritual Can Look Like This:

• Eat a light dinner (heavy meals keep your digestion working overtime)

• Turn off screens an hour before bed (TV, phone, laptop, yes, all of them)

• Set the mood: dim lights, soft music, scent candles, or incense

• Enjoy a warm herbal tea: chamomile, lavender, or lemongrass are great

• Practice a short meditation: even 10 minutes will relax your body and mind

Skin-Boosting Hormones Released While You Sleep

During your rest, your body releases a cocktail of helpful hormones:

• Human Growth Hormone (HGH): Repairs skin and boosts cellular regeneration.

• Melatonin: Not only regulates sleep, but is also a powerful antioxidant for skin.

• Cortisol: The “stress hormone” that decreases while you sleep, allowing full skin repair.

When these three hormones work in harmony during your sleep cycle, they boost collagen production, helping your skin stay firm, elastic, and radiant.

Lack of Sleep = Lower Collagen = Aging Skin

You may not feel it immediately, but chronic lack of sleep leads to:

• Reduced collagen production

• Dull, sagging skin

• Premature wrinkles

• Increased skin sensitivity

• More frequent breakouts

And then? You stress more. A vicious cycle.

You deserve better.

A Small Habit Can Create a Beautiful Change

Don’t try to change everything overnight.

Just begin with one new habit per week:

• Week 1: No screens an hour before bed

• Week 2: Add herbal tea before sleep

• Week 3: Start a 10-minute meditation routine

• Week 4: Go to bed 30 minutes earlier

Little by little, your body, and your skin, will thank you.

Do You Have to Choose Between Career and Skin?

Absolutely not.
You’ve always been a high achiever, why not apply the same mindset to your skin health?

Try adding just one extra hour of sleep each night for a month, then see what happens.

Let us know what changes you notice.

We’d love to hear your tips too!