Despite lavishing loving care on your skin and hair (rhyme unintended) - through cleansers, toners, moisturizers, serums, exfoliators, face masks, hair oils, heat protectant sprays, trimmers, and scalp scrub you-name-its - are your skin and hair health problems giving you sleepless nights?
Well, sorry to break it to you, but it is actually the other way around.
A study on Asian women in their 40s has found that reduced sleep duration (to four hours a night) and disrupted sleep patterns lead to several adverse effects on skin and hair health.
Also, sleep quality clearly declines as women enter menopause. The incidence of sleep disorders ranges from 16–47% in perimenopausal women, and it can go up to a whopping 60% post-menopause. These startling stats make a point: Prioritizing beauty sleep over expensive beauty care products and ultra-strict care regimens would be the prudent thing to do, ladies.
Let us delve deeper into the whys and hows of the sleep:
Impact of reduced sleep on skin health
A study on Asian women in their 40s found that reducing sleep to four hours a night led to several adverse effects on skin health:
Skin hydration
A noticeable decline in skin hydration occurs after the first night of reduced sleep, persisting and gradually worsening over subsequent days.
Skin texture
Skin texture suffers significantly after four nights of limited sleep compared to an 8-hour sleep period.
Skin gloss
A reduction in skin gloss is observed after just one night of inadequate sleep.
Skin elasticity
Skin elasticity, a key indicator of aging, exhibits a substantial decrease after the first day of reduced sleep.
Skin redness
A study revealed that skin redness increases consistently from the first day to the sixth day of reduced sleep.
Impact of reduced sleep on hair health
Disruptions in sleep patterns can trigger diverse immunological responses, potentially influencing the onset of hair loss by promoting the shedding of hair follicles.
Insufficient sleep can disturb the hormonal balance, impacting the production of natural oils crucial for maintaining the shine of hair. This gives it a dull and lackluster appearance.
Tips to improve your sleep during perimenopause and menopause
Invest in sleep comfort
As the body changes, ensuring a comfortable sleep environment becomes crucial. Invest in a mattress and pillows that provide adequate support.
Temperature regulation
Hormonal fluctuations during menopause can lead to temperature fluctuations. Keeping the bedroom cool and using breathable bedding to aids in temperature regulation: for a more restful sleep.
Follow a regular sleep schedule
Set a fixed time to go to bed and get up each morning and stick to it. Avoid napping in the late afternoon or evening.
Mindful relaxation
Embrace calming bedtime rituals to let the body know that it is time to wind down. This can include gentle stretches, deep breathing exercises, or a warm bath to induce relaxation.
Limit screen time
Reduce exposure to screens at least an hour before bedtime. The blue light emitting from the screens can interfere with the production of the sleep-inducing hormone, melatonin.
In sum, to make your skin and hair healthy, make quality sleep your first priority. No second thoughts here.
And Before investing in expensive skin and hair care products, remember that the most potent elixir for beauty might just be a good night's sleep.
Visit our products section to know more about NuEva Healthy Hair Gummies.
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References
- Baker FC, et al. Sleep and sleep disorders in the menopausal transition. Sleep Med Clin. 2018;13(3):443-456.
- Jang SI, et al. A study of skin characteristics with long-term sleep restriction in Korean women in their 40s. Skin Res Technol. 2020;26(2):193-199.
- Liu LP, et al. Hair follicles as a critical model for monitoring the circadian clock. Int J Mol Sci. 2023;24:2407.
- National Institute on Aging. Sleep problems and menopause: What can I do? [Internet] 2021 [Cited 2024 February 29]. Available from: https://www.nia.nih.gov/health/menopause/sleep-problems-and-menopause-what-can-i-do.