In contemporary society, it is not uncommon to witness a significant proportion of individuals
dedicating a considerable amount of their income towards ‘beautifying’ themselves, via
cosmetics (CNBC, 2022). However, an often overlooked means of achieving an attractive
look is through the simple, natural act of sleeping. “Beauty sleep”, as cliche as it sounds,
does have a profound impact on one’ physical appearance, backed by numerous scientific
studies. This article would delve into beauty sleep and the science behind it, and also some
tips for people to achieve and use beauty sleep to their advantage.
[introduction]
https://www.cnbc.com/2022/08/14/-the-lipstick-index-is-back-and-retailers-are-trying-to-cashin-.html https://www.cnbc.com/amp/2022/08/14/-the-lipstick-index-is-back-and-retailers-aretrying-to-cash-in-.html
[research articles]
Axelsson and his team conducted a study in 2010 whereby participants were photographed
after a healthy night’s sleep (n = 8 hours) and after sleep deprivation (people skip a day of
sleep and are on 31 hours of wakefulness). These photographs were then presented in a
random manner to the observers, who would need to rate the photographs. The following
conclusions were made:
“small deviations from the average sleep duration in the long term are associated
with an increased risk of health problems and with a decreased longevity. 8 17 Indeed,
even a few hours of sleep deprivation inflict an array of physiological changes,
including neural, endocrinological, immunological, and cellular functioning, that if
sustained are relevant for long term health.”
As aforementioned, sleep is a crucial aspect of our physiology, making it imperative for
individuals to prioritise and value its significance in our ‘beautification’ process.
https://www.bmj.com/content/341/bmj.c6614.short
[science behind it]
https://www.cnet.com/google-amp/news/turns-out-beauty-sleep-is-real-heres-how-sleepaffects-your-appearance/
Sleep plays a critical role in maintaining the health of our skin, hair, and eyes. During sleep,
our body repairs and rejuvenates, producing collagen to maintain the elasticity and firmness
of our skin and hair. Sleep deprivation can lead to decreased collagen production, resulting
in wrinkles, fine lines, and brittle hair prone to breakage. Lack of sleep can also cause an
increase in the stress hormone cortisol, which can lead to inflammation and acne. Puffiness
and dark circles around the eyes can also be exacerbated by lack of sleep, as blood vessels
dilate, and the thin skin under our eyes shows visible shades of blue or purple. Ensuring
adequate sleep can help to maintain the health and appearance of our skin, hair, and eyes.
[how to improve it]
https://www.vanityfair.com/style/2015/10/the-actual-science-behind-beauty-sleep
Here are three tips to maximise your beauty sleep:
1. Sleep on your side: Sleeping on your side can help the brain clear out waste and prevent
the buildup of plaque that's often seen in the brains of Alzheimer's patients.
2. Don't use your phone before bed: The blue light emitted by electronic devices can disrupt
your circadian rhythm and suppress melatonin, making it harder to fall asleep. Use a
screen-dimming program like f.lux to gradually reduce the blue light emitted by your
device and set a sleep countdown to remind you when it's time to turn off the screen and
get some rest.
3. Don't oversleep: Studies show that getting too little or too much sleep can increase your
risk of heart disease. While subjects who slept less than five hours each night showed 50
percent more calcium buildup in their arteries, those who slept nine or more hours were
found to be at even higher risk with 70 percent more calcium buildup. Aim for eight hours
of sleep each night. Why 8 hours? Find out more at ‘To sleep or not to sleep? The
necessary 8-hour regime’.
[why is beauty sleep important]
Features in our face such as clear skin, no eye bags and others which are associated with
traditional beauty standards are often seen as attractive, and can lead to more positive social
and professional outcomes. Research has shown that attractive people are perceived to be more
competent and trustworthy compared to those who are less attractive. Furthermore, beauty
affects our self-esteem and confidence, so being beautiful essentially improves our mental health
as we are more satisfied with our overall appearance. Therefore, PSW strongly encourages all of
you to consider sleeping as one of your cost-free, natural solutions to enhance your appearance
and look more beautiful.
In today's society, it's not uncommon to see people spending a significant portion of their
income on cosmetics to enhance their appearance, but one often overlooked method of
achieving a beautiful look is through the simple, natural act of sleeping. Dubbed as "beauty
sleep", this phenomenon is supported by scientific studies that highlight the profound impact of
sleep on our physical appearance. Researchers like Axelson and his team have conducted
studies showing that even small deviations from the average sleep duration can increase the risk
of health problems and decrease longevity. Sleep deprivation, even for a few hours, can cause
physiological changes that are relevant to long-term health, affecting neural, endocrinological,
immunological, and cellular functioning.
Sleep plays a critical role in maintaining the health of our skin, hair, and eyes. During
sleep, our body repairs and rejuvenates, producing collagen to maintain the elasticity and
firmness of our skin and hair. Lack of sleep can lead to decreased collagen production, resulting
in wrinkles, fine lines, and brittle hair that's prone to breakage. Sleep deprivation can also
increase the production of the stress hormone cortisol, leading to inflammation and acne.
Puffiness and dark circles around the eyes can also be worsened by lack of sleep, as blood
vessels dilate and the thin skin under the eyes shows visible shades of blue or purple. Prioritising
and valuing the significance of sleep in our beauty routine is imperative to maintain the health
and appearance of our skin, hair, and eyes.
To maximize your beauty sleep, follow these three tips. First, prioritize sleeping on your
side as it aids in brain waste clearance and prevents plaque buildup, commonly associated with
Alzheimer's patients. Secondly, avoid using electronic devices before bedtime as the blue light
emitted disrupts your circadian rhythm and melatonin production, making it difficult to fall asleep.
Consider using screen-dimming programs like f.lux and set a sleep countdown to remind you to
switch off your devices. Lastly, be cautious of oversleeping as both insufficient and excessive
sleep have been linked to an increased risk of heart disease. Sleeping less than five hours per
night raises the likelihood of calcium buildup in arteries by 50%, while sleeping nine or more
hours increases it by 70%. Aim for a recommended eight hours of sleep each night, which
research suggests is the optimal duration for most adults.
In conclusion, the concept of beauty sleep is far from being a myth. Scientific research
has shed light on the significant impact of sleep on our physical appearance and overall wellbeing. Sleep plays a vital role in maintaining the health of our skin, hair, and eyes, as it allows
our body to repair and rejuvenate. From collagen production to regulating stress hormones, sleep
directly influences the condition of our skin, the strength of our hair, and the appearance of our
eyes. By prioritizing quality sleep and implementing simple strategies like sleeping on your side,
avoiding electronic devices before bed, and finding the optimal sleep duration, we can harness
the power of beauty sleep to enhance our physical attractiveness, boost self-esteem, and
promote better mental health. Embracing sleep as a natural and cost-free method to enhance our
appearance is not only a wise choice but a valuable investment in our overall well-being. So, let
us embrace the beauty of sleep and unlock its transformative potential in our daily lives.
Citations:
https://www.vanityfair.com/style/2015/10/the-actual-science-behind-beauty-sleep
https://www.cnet.com/google-amp/news/turns-out-beauty-sleep-is-real-heres-how-sleepaffects-your-appearance/
https://www.bmj.com/content/341/bmj.c6614.short