Expert Advice | Impact of Sleep on Acne

Sleep has a significant impact on acne, as poor sleep quality or insufficient sleep can lead to physiological changes that worsen skin conditions. Here’s how sleep affects acne

Hormonal Imbalance and Inflammation

Increased Cortisol Levels: Poor sleep or lack of sleep elevates cortisol, the body’s primary stress hormone. High cortisol levels can lead to inflammation and increased oil (sebum) production, both of which contribute to acne development.
Inflammatory Response: Inflammation is a major factor in acne, and sleep deprivation has been linked to an increase in inflammatory markers. This can exacerbate existing acne and slow down the healing process of current breakouts.

Skin Barrier Function and Recovery

Skin Regeneration: Sleep is when the skin repairs itself, as cell turnover and collagen production are at their peak during deep sleep stages. Poor sleep disrupts this process, leading to a weakened skin barrier and slower healing of acne lesions.
Hydration and Skin Barrier: A healthy skin barrier retains moisture better, preventing excessive dryness or oiliness. Lack of sleep disrupts the balance of hydration and sebum production, leading to more breakouts.

Immune System Suppression

Reduced Immune Function: Chronic sleep deprivation weakens the immune system, making it harder for the body to fight off acne-causing bacteria (such as Propionibacterium acnes) and contributing to the spread and severity of breakouts.

Insulin Sensitivity and Diet Choices

Increased Insulin Resistance: Poor sleep can affect blood sugar regulation, leading to higher insulin levels, which are associated with increased sebum production. Elevated insulin can also increase androgen hormones, which further stimulate oil production.
Food Cravings: Sleep deprivation often leads to cravings for sugary, high-glycemic foods, which can worsen acne by triggering more sebum production and inflammation. Poor food choices can also lead to spikes in insulin, creating a cycle that contributes to more breakouts.

Oxidative Stress and Free Radical Damage

Higher Oxidative Stress: Sleep deprivation increases oxidative stress, which damages skin cells and leads to premature aging and inflammation. This oxidative stress can increase skin sensitivity and exacerbate acne.
Reduced Melatonin Production: Melatonin, the “sleep hormone,” has antioxidant properties that protect skin cells from damage. When sleep is disrupted, melatonin levels drop, which can reduce the skin’s ability to combat free radicals and inflammation.

Tips to Improve Sleep and Support Clear Skin:

Establish a Consistent Sleep Routine: Aim for 7–9 hours of quality sleep each night. Going to bed and waking up at the same time daily can help regulate hormones.
Create a Relaxing Pre-Bed Routine: Avoid screens (which emit blue light) before bed, as blue light suppresses melatonin production. Instead, try relaxing activities like reading, meditation, or skincare
Manage Stress: Practice stress-reducing techniques like meditation, deep breathing, or gentle exercise, which can help reduce cortisol levels.
Watch Your Diet and Hydration: Avoid heavy, sugary, or high-glycaemic foods before bed to prevent insulin spikes that could affect your skin. Also, staying hydrated helps support skin health.

By prioritising quality sleep, you can support the skin’s natural healing processes, manage inflammation, and reduce acne triggers associated with poor sleep patterns.