Sleep time is said to be important for beauty and health.
"Getting good quality sleep is the shortcut to beautiful skin"
Are you getting good quality sleep?
Sleep time is said to be important for beauty and health.
"Getting good quality sleep is
A shortcut to beautiful skin
Are you getting good quality sleep?
The relationship between sleep and beauty
I think sleep affects beauty.
I think I have a problem with my sleep
What causes sleep problems?
Survey period: September 9 to September 14, 2022 Survey method: Internet survey Survey organization: AOHAL365 (using survey tool Fastask)
Survey subjects: Women in their 20s or older, n=386
A cosmetic dermatologist talks about "sleep" and "beauty"
Director of Aoharu Clinic, Cosmetic Dermatology, Eriko Koyanagi
Over the past century or so, humanity has rapidly urbanized, and our ability to travel long distances has increased to unprecedented levels through airplanes and bullet trains. As a result, our modern lifestyles are filled with things that can mess with our biological clocks.
Even with the development of civilization, the circadian rhythm engraved in our DNA is not likely to change anytime soon. Going against our biological clock is, in a sense, going against the evolution of human beings as living organisms. Therefore, an irregular lifestyle that does not follow our biological clock will have a negative impact on not only our overall health, but also on the health of our skin.
Our skin cells also have an internal clock that keeps track of the 24 hours a day.
During the day, the skin increases sebum production to thicken and protect against irritation from ultraviolet rays and other sources, and increases the skin's pH level to protect against bacteria encountered during outdoor activities.
At night, the skin activates autophagy (the process by which skin cells break down parts of themselves) to eliminate damage and also promotes the repair of DNA damaged during the day.
Blood flow to the skin and the amount of water lost from the skin peak at night, and collagen production also increases at night.
What would happen if this body clock became out of sync with the actual time?
For example, let's say you fly to Hawaii, where the time difference is reversed, and head straight from the airport to the beach, where day and night are reversed.
Your body clock thinks "it's the middle of the night" and focuses on amplifying your skin's rays, which means your defenses are weak and you're exposed to the fullest amount of Waikiki's UV rays!
Unprotected skin will be subject to extreme sun damage, and further damage to newly formed skin will slow down its recovery.
Night is the time for skin repair and strengthening.
That's why it's important to get a good night's sleep. You don't have to stick to specific times to fall asleep and wake up. Just try to maintain the same time you get into bed and get out of bed.
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The third key to beauty after diet and exercise is "sleep"
Two days of lack of sleep can change your skin
It is already known that lack of sleep changes the impression of the face, but one of the reasons why the face looks "sleepy" is that sleep debt affects the skin. It has been found that even just two nights of sleep deprivation increases the amount of moisture evaporation from the face, which means that the barrier function is weakened, and the brightness and saturation of the face are greatly reduced.
Test method: 24 healthy women aged 30 to 55 with no sleep disorders were restricted to three hours of sleep for two consecutive nights. The results showed that facial brightness and saturation were significantly reduced in the evening of the third day compared to the evening of the first day (before sleep restriction).
Created with reference to Léger D, et al. Sleep Med. 2022 Jan;89:97-103.
The enemy of dieting! Lack of sleep makes you more likely to gain weight
In fact, it has been reported that the shorter the sleep time, the higher the BMI and the tendency towards obesity. (*1)
In addition, there are hormones related to dieting, such as "leptin," which suppresses appetite, and "ghrelin," which stimulates appetite. It has been reported that people who sleep only five hours have about 15% lower levels of "leptin" and about 15% higher levels of "ghrelin" compared to those who sleep eight hours. (*2)
This means that if you don't get enough sleep, it becomes harder to control your appetite.
*1 Average BMI by sleep duration for participants (aged 32-49 at baseline) in the US National Health and Nutrition Examination Survey (NHANES I) (as of 1992). Subjects who slept 2-4 hours had the highest BMI.
Gangwisch JE; Malaspina D; Boden-Albala B et al. Isleep.2005 Oct;28(10):1289-96.
*2 Taheri S, et al. PLoS Med.2004 Dec;1(3):e62.
Lack of sleep can destroy your career and relationships!
Not only do people who are sleep-deprived have less attractive faces, but some also say that they give off negative psychological impressions, such as being "hard to trust" or "seemingly lacking leadership skills." Either way, it's clear that sleep is important not only for health, but also for beauty and social life.
The relationship between sleep and beauty
This may be a bit sudden, but do you know what a "clock gene" is?
"Clock genes" balance biological functions so that the body can live appropriately at each time of day. The key to good quality sleep is whether "clock genes are working properly"!
What's important is "regularity" rather than the length of sleep
The growth hormone secreted while you sleep repairs damage to skin cells that occurs during the day and promotes the birth of new cells. To make the "clock genes" work properly, they need to be active at the same time every day.
Surf the web in the morning, not before bed
It is best to avoid looking at the LCD screens of computers, smartphones, and televisions before going to bed. These screens contain blue light, which suppresses the secretion of the hormone melatonin, which is related to sleepiness.
On the other hand, try taking advantage of the awakening effect of blue light in the morning!
Morning light activates the hormones that wake you up
Open the curtains as soon as you wake up and consciously expose yourself to sunlight. The visual stimulation of sunlight activates the hormones that wake you up. This suppresses the hormone melatonin, which is related to sleepiness, and leads to a refreshing awakening.
Mental care and "clock genes"
When it comes to beauty, "mental care" is very important. If you carry around negative feelings, you will have trouble falling asleep, your sleep will be shallow, and your secretion of growth hormone will be poor. "When the corners of your mouth turn up, your mood will also improve." Try consciously training yourself to turn up the corners of your mouth.