Is Beauty Sleep a Real Thing?

I’m about to let you in on the best kept skin secret: 8-9 hours of sleep. 

We all know that looking and feeling our best requires a lot of effort. From strict skincare routines to rigorous exercise regimens, it can sometimes feel like we have to go to great lengths to achieve our desired beauty results. But what if I told you that there's one easy step that can help you unlock your best beauty look? Beauty sleep, is arguably the most important step in your skincare routine. 

If you’ve heard the term “beauty sleep”, you might wonder if it’s just a phrase, but research shows that there’s a real connection between sleep and appearance. 

The Connection Between Sleep and Appearance

Research shows that there’s a strong connection between sleep and appearance.

"A study in the journal Clinical and Experimental Dermatology found that people who slept 7-9 hours a night had skin that was more moisturized and that could protect and heal itself better after being exposed to ultraviolet light compared to those who slept five hours or less."

In fact, lack of sleep can cause dark circles, puffiness, and a dull complexion, while a good night’s sleep can give you a radiant, refreshed look. There are many benefits that come with beauty sleep, but one at the top of the list for many is less wrinkles. But it’s not just about aesthetics; sleep also plays a crucial role in skin health. When you sleep, your body releases the important growth hormone that’s important for collagen production. Therefore, the better you rest, the more effective your body will be in keeping your skin plump and tight, preventing wrinkles without expensive and painful injections.

When you get enough rest, your body’s cortisol or stress hormone levels become more balanced, leading to better skin repair and fewer breakouts.

Regular quality sleep may also play a role in maintaining a clear skin complexion. The circadian rhythm not only regulates the body’s internal clock and tells the body when it is time to sleep, but it also regulates functions of the body’s organs, including the behavior of the skin .

At night, the skin has its highest levels of blood flow, which increases body temperature and helps repair badly damaged skin. When you hear someone say “your skin repairs at night”, this is what they mean.

So exactly how much sleep do you need? Sleep experts recommend getting 8-9 hours of sleep per night. However, it’s not just about quantity; quality matters too. To get the most benefits from your beauty sleep, try to establish a regular sleep routine and create a relaxing bedtime ritual.

Key Minerals for Sleeping

Potassium is crucial for good sleep because it is an important electrolyte that helps regulate nerve and muscle function in the body. It plays a vital role in promoting relaxation by acting as a natural tranquilizer that calms the nervous system and reduces stress and anxiety levels. A deficiency in potassium can lead to muscle cramps, restless leg syndrome, and other sleep disturbances that can prevent you from getting a good night's rest.

Additionally, potassium works in conjunction with magnesium, another important mineral for sleep, to help promote muscle relaxation and decrease muscle tension, which can improve sleep quality.

Magnesium plays a crucial role in sleep by regulating the neurotransmitters that help to calm the brain and body, and by promoting the production of melatonin, the hormone that regulates sleep-wake cycles. Magnesium also helps to relax the muscles and reduce inflammation, which can further improve sleep quality.

Things that might be affecting your sleep (that no one tells you)

• Coffee after noon 

Coffee after noon stimulates the central nervous system and can make it difficult to fall asleep or stay asleep. Caffeine blocks the action of the neurotransmitter adenosine, which is responsible for promoting sleepiness.

•  If your pH is too acidic

Let’s say for example you have a larger amount of ACV during the evening (salad dressing), or even Kombucha, having these too late in the evening can shift your pH to be more acidic and raise your pulse rate during the hours you are trying to wind down. 

• A deficiency in Potassium

Think of potassium as a physiological tranquilizer - meaning it calms the nervous system. It keeps your pulse rate down. When you are low in potassium, your pulse rate typically goes up. Too many refined carbs later in the day pull potassium out of your body.

Get (Un)-Ready

Establishing a consistent nighttime routine that involves winding down and getting "unready" can help signal to your body that it's time to relax and prepare for sleep. Here are some our favorite things that help you sleep (and keep you asleep)!

Magnesium Sleep Oil 

You guys, if you're looking for the secret to a peaceful night's sleep, I've got it: Luna Nectar's Nocturne Magnesium Sleep Oil. This stuff is pure magic - infused with magnesium, the essential mineral that helps reduce stress and anxiety, ease muscle pain, and even prevent migraines. Plus, did you know that magnesium is one of the first minerals to deplete in your body when you're under stress? That's why it's so important to replenish it regularly.

But here's the best part: Nocturne doesn't come in pill or powder form like most magnesium supplements. Oh no - this is a topical oil that goes straight to the source. And it's not just any magnesium - it's a super concentrated form derived from the Zechstein seabed. Luna Nectar has added soothing aloe vera and calming lavender to make it extra dreamy. Trust me, this is the secret weapon you need to banish restless nights and wake up feeling refreshed. To get the most out of this potent product, start with just two sprays. While it may be tempting to use more, remember that this formula is highly concentrated. It's better to start slow and work your way up gradually to find the perfect amount for you. Trust me, you'll thank yourself for taking it easy the first time you use it. She’s concentrated!!

Nightcap Gummies

Let's talk about Juna's Nightcap Gummies. These aren't your average gummies. They're backed by science to help you sleep better, and they're packed with ingredients that'll make you feel like you're doing something good for your body.

Here's the deal: the gummies contain a blend of elemental magnesium, 72 trace minerals, and magnesium citrate to support your neurotransmitters and hormones, and help you reset your sleep-wake cycles. Plus, they have plant-based phytomelatonin to encourage your body's natural production of melatonin, and a proprietary blend of antioxidant-rich botanicals that can help you relax and get those deep Zzz's.

And here's the kicker: the gummies use allulose, a low glycemic sweetener found in figs that tastes like sugar but acts as a prebiotic fiber in the body. So, you're not only getting a good night's sleep, but you're also doing something good for your gut health.

Wim Hof Breathwork before bed

If you follow me on instagram you already know this is an everyday non-negotiable for me. But have you ever tried Wim Hof breathing before bed? It's become a game-changer in my nighttime routine. Not only does it help me relieve stress and tension from the day, but it also helps me relax and get into a deep state of relaxation. And the best part? You can do it right from the comfort of your own bed.

Even Gwyneth Paltrow is a fan - she had Wim on as a guest on episode 2 of The Goop Lab on Netflix! If you're feeling restless or just need to unwind after a long day, give it a try and let me know how it goes.

Sleep Well

Sleep Well made by WTHN, a company that specializes in traditional Chinese medicine. This naturally sedative sleep aid supplement is a game-changer for anyone struggling to get a good night's rest. Sleep Well is formulated with organic herbs like Ashwagandha, Jujube, and Valerian, which are specifically designed to support deep sleep and help you wake up feeling refreshed, not groggy. The organic Ashwagandha in Sleep Well helps to relieve stress and allows you to stay asleep longer, while organic Jujube and Passion Flower work together to soothe the nervous system and help you fall asleep faster. Your best zzz’s are ahead. 

Final Thoughts

If you’re looking for a simple and natural way to boost your skin’s health and appearance, make sure you’re practicing good sleep hygiene. By prioritizing rest and relaxation, you can enjoy a wide range of benefits, from fewer wrinkles to better skin hydration and reduced stress levels. So, go ahead and hit the snooze button – your skin will thank you for it!