Beauty sleep: does sleep affect your skin?
Yes, within two short nights. In one study, strangers rated people who’d slept about 4 hours as less healthy and less attractive. But one habit people blame wasn’t linked to more wrinkles in one study.
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Is beauty sleep real?
Yes. In a Swedish study, 23 young adults were photographed after a normal night and again after a 5-hour night and 31 hours awake. Strangers rated the tired faces as less healthy, less attractive and more tired.
The gaps were small, under 10 points out of 100. But they showed up after one night.
A later study tried something more everyday: 2 nights of about 4 hours. Raters found the short sleepers less attractive and less healthy, and were less keen to spend time with them.
| Where | What changed | After |
|---|---|---|
| Eyes | More hanging eyelids, redder and more swollen eyes, darker circles. | 5-hour night, 31 hours awake |
| Skin colour | Paler skin. | 5-hour night, 31 hours awake |
| Fine lines | More wrinkles and fine lines. | 5-hour night, 31 hours awake |
| Mouth | Corners of the mouth more droopy. | 5-hour night, 31 hours awake |
| Skin moisture | Drier skin that lost more water. Less bright on photos. | Two nights of 3 hours |
| Rash or eczema | No change. | 5-hour night, 31 hours awake |
Sources: Sundelin 2013; Léger 2022
These were small lab studies of 10 to 25 people each. The direction is clear. The exact size of the effect is less so.
Want to look fresh for a big day? Protect the two nights before it, not just the last one.
How much sleep does your skin need?
No study gives a number of hours for skin. The NHS says adults need 7 to 9 hours on average. You probably aren’t getting enough if you’re constantly tired during the day.
One study compared 60 healthy white women. Those who slept 5 hours or less had more signs of skin ageing than those who slept 7 to 9 hours.
Their skin also mended more slowly. Three days after the top layer was lifted off with tape, good sleepers’ skin had recovered 30% more.
It shows a link at one moment, so it can’t prove poor sleep caused the ageing. A skincare company paid for it.
Aim for the NHS 7 to 9 hours first. Our guide on how much sleep you need helps you find your own number.
How long does a bad night show on your face?
A few days, in one study that tracked it. After a night with no sleep, faces measured more yellow. That lasted at least 2 days.
One sleepless night, then back to normal by day 5
- 1
The night
No sleep at all.
- 2
Day 1
Skin more yellow and briefly drier.
- 3
Day 3
The yellower tone is still there.
- 4
Day 5
Skin tone back to where it started.
Source: Matsubara 2023
In the same study, 5 nights of 4 hours made skin more yellow too. Redness didn’t change. The researchers worked for a company that sells skincare.
Had a rough night? The NHS says don’t sleep in. Stick to your usual hours instead.
Here’s whether weekend catch-up sleep works.
Does sleeping on your side cause wrinkles?
That habit people blame is the side you sleep on. In one study, it wasn’t linked to more wrinkles.
Researchers asked 100 women which side they slept on. Among the 64 who had a side, that side of the face had no more wrinkles or sagging than the other.
Some plastic surgeons think pressure on the face, night after night, may still cause sleep lines. That idea comes from a review of past work, not a trial.
So pick the position you sleep best in. See the best sleeping position for your back, neck and breathing.
How to get better beauty sleep
Six NHS habits for better sleep
- Get up at the same time every day, even after a bad night.
- Relax for at least 1 hour before bed, for example with a bath or a book.
- Put phones, tablets and computers away for an hour before bed.
- Keep your bedroom quiet, dark and cool.
- Don’t smoke or drink alcohol, tea or coffee for at least 6 hours before bed.
- Still awake after about 20 minutes? Get up, do something calm and go back when you’re sleepy.
Sources: NHS: insomnia; NHS Every Mind Matters
None of the studies above tested silk pillowcases or night creams. For more ways to sleep well, see sleep hygiene.
Worried about lines over the years? Read what the evidence says on sunscreen and skin ageing and skincare for ageing skin.
When to speak to a GP
See a GP if:
- Changing your sleep habits hasn’t helped your insomnia.
- You’ve had trouble sleeping for months.
- Poor sleep is making daily life hard to cope with.
- Your breathing stops and starts while you sleep, or you make gasping, snorting or choking noises. These are signs of sleep apnoea.
- You always feel very tired during the day.
If someone else has seen these signs, it can help to bring them with you. A GP may offer CBT, a talking therapy that changes the thoughts and habits that keep you awake.
Many medicines can also cause insomnia. Never stop or change a prescribed medicine without your prescriber. See also still tired after sleep.