Today is the Festival of Sleep Day! It is celebrated annually on January 3rd, and encourages everyone to celebrate the importance of rest and relaxation. Recharge after the busy festive season with an early night! First, read on to find out why sleep is a key longevity pillar, contributing to a youthful feel and appearance.

Longevity

Longevity research has highlighted several longevity pillars in our everyday environment that contribute to an increased lifespan and healthspan. At the start of a new year, you may be focusing on healthy habits to become the best you. Our longevity pillar blog series over the next few weeks will give you all of the information you need to achieve your goals. Don’t want to wait? Download our Healthy Habits guide to find out more now.

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Sleep

A healthy sleeping pattern is key to longevity and optimum health. Adequate, high quality sleep allows time for rest, recovery and healing. Sleep deprivation can have a variety of negative effects, including:

• Low Mood: a lack of sleep may increase feelings of and anxiety, depression, and irritability.
• Day to Day Difficulties: without a good night’s sleep, you may find it harder to concentrate on day to day tasks, solve problems and control your emotions.
• Weakened Immune System: without the time for rest and recovery, your immune system may be less able to fight off illness.
• Overeating: sleep deprivation can make you hungrier, due to the overproduction of hunger hormones.
• Low energy: without enough rest to fuel you, you will have low energy, and find it harder to engage in activities.

How Does Sleep Contribute to Skin Health?

It is often evident when someone has had an unrestful nights, as it shows up on the skin. Dark circles, dullness and puffy eyes are common signs of a lack of not enough rest. These indicators are caused by dilated blood vessels, inefficient circulation and fluid retention, as systems within the body do not run as efficiently without adequate sleep. So, it is no surprise that a consistent lack of sleep is linked to poorer skin health, including premature signs of ageing and an increased risk of skin conditions.

Somatotropin

Somatotropin is a human growth hormone that contributes to the maintenance and repair of the skin. Though it is released periodically through the day, it is more significantly released during the first 3 hours of sleeping. Therefore, without a healthy sleep pattern the skin will not repair as well. The ageing process will be accelerated, with fine lines, wrinkles and pigmentation showing up on the skin.

Melatonin

Melatonin is a hormone that regulates biological processes within the body. It also contributes to skin repair. Melatonin is known as the hormone of darkness, as production generally begins at sunset and continues into the night during sleep. With its antioxidant properties, this hormone helps to keep the skin healthy, and prepares the skin’s defences for the following day. Without a good nights sleep, your skin will be less prepared to combat free radical damage, resulting in signs of premature ageing.

Cortisol

During rapid eye movement sleep (REM), levels of the stress hormone cortisol begin to decrease and the skin temperature cools. This combination contributes to increased collagen production and collagen synthesis, strengthening the skin and improving your complexion. Sleep deprivation leads to elevated cortisol levels, as the body has not had sufficient time in REM to decrease stress hormones. High cortisol contributes to the breakdown of collagen fibres, contributing to fine lines and wrinkles and skin laxity. Increased levels of the stress hormone also affects inflammation within the body, aggravating conditions such as acne and rosacea.

Longevity & Sleep

Sleep is an essential pillar of longevity, as research suggests lifespan and healthspan are each linked to good sleep hygiene. Going to bed and waking up around the same time each day is incredibly beneficial for health span, while too much or too little rest can be detrimental. You can incorporate a few healthy habits into your lifestyle in 2025 to enhance your sleep routine, including:

• having a consistent sleep/wake cycle
• avoiding caffeine and nicotine before bed
• creating an environment that supports resting, with the right temperature, light and noise levels.