​​We all know the fairy tail sleeping beauty, however there is actual scientific evidence supporting that good sleep does make you more attractive.

Chronic poor sleep quality is associated with increased signs of intrinsic ageing, diminished skin barrier function, lower satisfaction with appearance (1). 

A variety of studies in the literature have shown that sleep plays a role in restoring immune system function and that changes in the immune response may affect collagen production. (2)

Before going into the science supporting that sleep makes you more beautiful, some tips for better sleep and less wrinkles:

• Have a routine. Go to bed at a similar time each night and get up at the same time each morning, including on the weekends. It helps to have a skin care routine! Read more
• Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
• Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom
• Avoid large meals, caffeine, and alcohol before bedtime
• Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
• Sleep on your back. Side sleeping causes "compression wrinkles" in face and décolletage. When you are young, they disappear, but when you are more mature, they become more permanent.
• If you sleep in the side, sleep on a silk pillow cover. Silk’s slippery surface reduces friction on the skin (and hair), and thus reduces the risk of facial wrinkles and morning creases that other fabrics might cause when you sleep on your side or face. 

A study was conducted with 60 healthy caucasian women, who were categorised as poor quality sleepers [Pittsburg Sleep Quality Index (PSQI) > 5, sleep duration ≤ 5 h] or good quality sleepers (PSQI ≤ 5, sleep duration 7-9 h. Good sleepers had significantly lower intrinsic skin ageing scores by SCINEXA(TM) . At baseline, poor sleepers had significantly higher levels of TEWL (trans-epidermal water loss). At 72 h after tape stripping, good sleepers had 30% greater barrier recovery compared with poor sleepers. At 24 h after exposure to ultraviolet light, good sleepers had significantly better recovery from erythema (redness). Good sleepers also reported a significantly better perception of their appearance and physical attractiveness compared with poor sleepers. (1)

Sleep loss could also impact sexual behaviour and collaboration, because sleep is connected with attractiveness, which has an important impact in many social contexts (2). The notion of beauty sleep is actually very important, because sleep deprived people are perceived as more fatigued, less attractive, and even less healthy than when they are rested (3). Sleep deprivation is associated with increased signs of intrinsic skin ageing (fine lines, uneven pigmentation, reduced elasticity) (4), with much slower recovery rates after skin barrier disruption and lower satisfaction with appearance. If we compare people with a normal night sleep with the same persons but sleep deprived, the sleep deprived ones look more fatigued, with hanging eyelids, redder eyes, more swollen eyes, darker circles under the eyes, paler skin, more wrinkles and fine lines around the eyes, the corners of the mouth as being more droopy and more sad (5). 

In conclusion, the sleep is not connected only with good health (6,7), but is also a link between attractiveness and health. (2,8)


Take care and sleep well

1. Does poor sleep quality affect skin ageing? P Ovetakin-White, A Suggs, B Koo, M S Matsul, D Yarosh, K D Cooper, E D Baron, 2015.
2. Medical Hypotheses Volume 75, Issue 6, December 2010, Pages 535-537 Can poor sleep affect skin integrity? V. Kahan et al.
3. Rhodes G. - The evolutionary psychology of facial beauty. Annu Rev Psychol. 2006;57:199–226. 
4. Axelsson J, Sundelin T, Ingre M, Van Someren EJ, Olsson A, Lekander M. - Beauty sleep: experimental study on the perceived health and att ractiveness of sleep deprived people. BMJ. 2010;341:c6614. 
5. Oyetakin-White P, Koo B, Matsui M, Yarosh D, Fthenakis C, Cooper K, Baron E. - Effects of Sleep Quality on Skin Aging and Function. J Invest Dermatol. 2013; :S126–S126. 
6. Sundelin T, Lekander M, Kecklund G, Van Someren EJW, Olsson A, Axelsson J. - Cues of fatigue: eff ects of sleep deprivation on facial appearance. SLEEP. 2013;9:1355–1360. 
7. Bryant PA, Trinder J, Curtis N. - Sick and tired: does sleep have a vital role in the immune system. Nat Rev Immunol. 2004;4:457–467. 
8. Horne J. - Why we sleep—the functions of sleep in humans and other mammals. Oxford University Press. 1988;23:15–17. 
9. Maedica (Bucur). 2017 Sep; 12(3): 191–201. Perceived Age and Life Style. The Specific Contributions of Seven Factors Involved in Health and Beauty, Victor Gabriel CLATICI et al.

Mood-boosting skin care can be defined as a skin care routine that includes products and/or tools and techniques which (may be specifically designed) enhance our mood and mental well-being in addition to improving the overall health and appearance of the skin.

Research has shown that skin care is becoming more than just a physical experience, but also a therapeutic and emotional one. The role of mood-boosting skin care in providing self-care and supporting mental well-being has become increasingly important and has profound benefits.

ESSENTIAL OILS
These mood boosting routines typically incorporate products that have essential oils that help to relax, uplift, and calm the mind, which in turn, affects an individual's mood positively. However, I am not a big fan of incorporating essential oils in a skin care routine as they can be irritating, cause skin sensitivity, redness and breakouts. Irritation and redness can be signs of sub-clinical inflammation and speed up the biological degenerative process called skin ageing or skin inflammageing. It is not a surprise that dermatologists warn against the use of most essential oils on the skin. When it comes to essential oils, it is best to use them in a diffuser and not skin care. Facial oils can be beneficial however in a skin care routine. Click here to read more about the use of facial oils.

A SPA "ME" MOMENT
The ancient Greeks were the first to suggest that spas and bathing could be used for therapeutic purposes and not just for hygiene and cleanliness (which are basic requirements for good skin health). A warm relaxing bath isn't always good for skin health however (1). On the other side a 20-30 second cold shower after a workout or sauna encourages the release of cold shock proteins. Cold shock proteins may help you maintain your muscle mass when you're too busy to make it to the gym or when you're taking some planned time off your training routine. Some cold shock proteins are known to decrease inflammation and support faster wound healing. Cold water immersion also activates brown fat, tissue that helps keep the body warm and helps it control blood sugar and insulin levels. It helps the body to burn calories, hence to lose weight. Click here to read more.

A SPA BONDING MOMENT
As time is precious, meaningful time together with friends, your partner or your kids, can boost your sense of satisfaction and strengthen bonds. Funny anecdote was that I was "masking" with my son, who was at the time 12 years old. While relaxing he asked me what his mask was actually doing and I told him that it makes you look younger. He immediately asked me to remove it, scared he would look afterwards like 7 years old. 

JADE ROLLERS & GUA SHA
I love using (refrigerated) jade rollers and gua sha, especially in the under eye area in the morning to reduce puffiness, increase the circulation and lymph drainage. It is important that the tools glide over the skin, don't tug and thus I apply a nourishing care product first. Moreover, applying skin care products using mindful techniques such as massaging in gentle circular motions can be therapeutic, providing a sense of calm and relaxation.

SKIN CARE ROUTINES
Mindful evening skin care routines have been shown to be particularly beneficial in unwinding after an overwhelming day, helping to reduce stress and induce better sleep. As it turns out, consistent routines provide more stability in your day, which is beneficial for your mental health and stress level regulation. Therewith every morning- and evening skin care routine is mood-boosting.

DO GOOD, FEEL BETTER
If you treat your self and your skin good, it will make your skin look better and even improve your quality of life. Self-care enhances feelings of self-worth, boost self-esteem and can even give a sense of accomplishment, is thus mood boosting, even without the use of aroma therapy or essential oils. 

Take care

We all learned that sleeping in make-up is the ultimate skincare sin. What is bad about it is when you go 24 hours without washing your face and end up going to bed leaving your day-time make-up on. Over the course of the day, our skin accumulates pollutants, dirt and dead skin-cells.

If dirt and pollutants are left on the skin, they may cause micro-inflammation and contribute to premature ageing skin via a process called inflamm-aging and free-radical damage which is a major contributor to skin-ageing. The combination of both micro-inflammation and free-radical damage is called ox-inflammation. We should aim to reduce or preferably avoid it. Pollution, dirt and sebum (oils) can impact the skin's healthy pH balance and thus lead to a weakening of the skin barrier function, more sensitive skin, dehydration, slowed down skin-cell renewal process and thus ageing. Not removing dead skin cells together with dirt increases the risk of clogged pores. 

Make-up itself usually doesn’t contain harming ingredients. Coloured micro-pigments actually provide additional sun-protection. Make-up or foundation itself is thus not the problem, however the fact that we don’t cleanse our skin after a busy day and/or evening is what could make us age faster. Not doing your PM cleanse and care routine is anyway a missed opportunity to support your skin’s night-time recovery with beneficial active ingredients.

If you go out in the evening, take the opportunity to cleanse before getting ready and get rid of debris which was accumulated during day-time.

Don’t worry about falling asleep in your make-up once or twice. Just don’t make it a habit. I would always aim to remove eye make-up. Sleeping in full eye make-up (mascara, liner, eyeshadow) increases the risk of an eye-inflammation, redness and corneal abrasions. Waking up with “panda-eyes” filled with black rheum or goop isn’t pretty either.

Take care