Beauty sleep isn’t just a catchy term. Numerous studies have shown that chronic lousy sleep or insufficient sleep hours increase signs of ageing, weaken the skin’s barrier function and even affect how attractive a person is perceived by themselves and others.
Recently, online journal Sleep Medicine also found that just two nights of insufficient sleep can adversely affect skin’s hydration, firmness and pH levels.
Stijn Massar, a neuroscientist and sleep researcher at the National University of Singapore, says: “Deep sleep is the state where our body and brain can recover the most.
It clears the brain of waste products built up during daytime activities and helps the body to recover from injuries.”
However, contrary to popular belief (or what mum says), Massar doesn’t think we need to fixate on hitting the sheets by 10 or 11pm in order to catch the supposed prime time hours of beauty sleep.
“Going to bed early does help us to gain more hours of deep sleep and get in line with the natural light dark cycles.
It’s also a good way to ensure you actually clock enough hours, as our wake times are often determined by work or school schedules.
But I don’t think we should advise against going to bed later if that is your biological preference, and your daytime schedule still allows for enough sleep,” he explains.
While there are many reasons as to why people stay up late – work obligations, too much on- demand entertainment and so on – one thing’s for sure: The ongoing pandemic has altered our sleep behaviours.
“This has been a worldwide phenomenon,” says Massar. “The breakdown of routines and schedules, reduced physical activity and natural light exposure, the blurring of work-home boundaries – these factors have led people to work and be awake at odd hours, without being psychologically and biologically anchored in their normal structures.
Anxiety about the ever-changing situation could also interfere with a good night’s sleep.”
1. MORNING NATURAL LIGHT EXPOSURE. Go outside for 30 minutes or so to reset your circadian rhythm.
2. SCHEDULE THE END OF YOUR DAY. Set a time to shut off from work and relax before going to bed.
3. AIM FOR REGULARITY. Our circadian rhythm prepares our body and mind to be active at certain times and asleep at others. The more regular our rhythm, the more ready we are to get into action or sleep at the appropriate time.
4. GO EASY ON COFFEE. Caffeine can keep us alert, but prevents us from getting to sleep at night, especially when consumed later in the day.
5. DO WHAT WORKS FOR YOU. There are many sleep tips out there, and they may work well for some people but not others. One person may be more sensitive to caffeine, while another is more affected by light.
Find a routine you’re comfortable with, or learn the ingredients that help you to sleep well.
Given that the average Singaporean only sleeps about 6.5 hours per night (below the recommended duration of seven to eight hours for adults), make the time count with skincare that works hard into the night while you sleep.
This exfoliator-in-oil serum has glycolic acid to gently slough off dead skin overnight and soothing moonlight cactus extract to protect new skin against oxidative stress.
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Promises to optimise skin’s night-time recovery with essential oils that promote deep sleep, and botanical actives that freshen up dull, tired-looking skin.
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Get a well-rested complexion even when you’re pulling late nights with this lightweight leave-on mask, which uses a blend of eight ingredients that target signs of fatigue.
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A delicate, silky balm that melts into skin, this moisturiser helps to calm very dry and sensitive skin, while restoring softness and radiance.
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Wake up to glowy, even-toned skin with this night oil that offers the anti-ageing powers of retinol, combined with the calming effects of chamomile and blue tansy essential oils.
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Targets all the key signs of ageing and fatigue around your eyes, from puffiness and dark circles to fine lines and dryness.
Besides all-day hydration and eight-hour antioxidant protection, it also helps to boost skin’s natural repair process.
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Packed with antioxidants to counter the damage accumulated during the day, this nourishing sleeping mask also boasts skincare goodies like bakuchiol, purslane, omega-3 fatty acids and squalane.
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Helps skin look dewy and supple even if you’re sleep-deprived. Hyaluronic acid of different molecular weights deliver hydration deep into skin, while its scent and texture soothe the senses to help you drop off to sleep.
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Your means to a bouncy, glass-like complexion worthy of K-dramas.
Rich in plant and herbal actives, it has a breathable, souffle-like texture that sits on skin comfortably and doesn’t feel tacky.
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This story was first published in the February 2022 issue of Her World.