Beauty Sleep Is More than Skin Deep

Our immune system depends on healthy skin as its primary source of protection. No matter what age, race or skin type, everyone requires adequate sleep each night to maintain the skin's protective barrier.

Thus, the hours of sleep we regularly receive directly impact the health of our skin. Our immune system and the body's ability to protect itself starts with a good night's sleep.

When we sleep, our energy turns to cellular repair and maintaining the ongoing complex systems to keep our body functioning at its optimal health.

The skin's role in protecting the body is paramount to survival. It's our largest organ and our barrier against infection.

The immune system kicks in when a skin's integrity is broken, such as with a scrape or even a tiny scratch. Cellular responses are triggered to seek and destroy pathogens entering the skin's barrier. This process depends on the body resting regularly for extended periods.

1. Epidermis: The top layer of skin contains keratin, the protective protein that supports skin, hair and nails. Also, the Langerhans cells reside in the epidermis and are an important part of the immune system, fighting off germs and infection. Skin, hair and eye color are determined by the amount of melanin you have; having more melanin in the epidermis layer means darker and easily tanned skin. 
2. Dermis: The middle layer makes up 90% of the skin's volume. It contains the complex cells of the immune system that fight against pathogens invading the body. Collagen and elastin also make up this layer and provide strength and flexibility. Skin relies on its ability to be pulled and stretched and regain shape. Nerves in the dermal layer provide feedback and protection through thermal responses, fine dexterity and pain receptors. 
3. Hypodermis: The bottom layer is the fatty layer and protects by cushioning and insulating the body. Blood vessels and nerves flow out to the body through this layer. Connective tissue joins the skin to the muscles and bones, and thermal regulation keeps the body from getting too hot or cold.

Sadly, our environment is not skin friendly. Just walking out the door exposes us to ultraviolet radiation from the sun, even when it's overcast. 

Sun protection is a big topic every summer and wearing lightweight, solar-protective clothing and eyewear are ways to help reduce the effects of UV rays. Sunscreen is a must for all skin types and should be worn year-round, even on cloudy days.

Sleep is the remedy for repairing the damage caused by the sun's UV rays. The Journal of Clinical Aesthetics and Dermatology states, "research has shown that previous ultraviolet light can continue to damage the DNA of the skin, even in the dark, and has demonstrated that repair of these skin cells peaks at night." 

Without regular quality sleep, the sun's rays have irreversible effects on the skin. Its youthful appearance, ability to repair itself and protect the body from cancerous cells produced by UV rays only happen during sleep cycles. 

Sleep Hygiene has become a popular term. Like dental hygiene, sleep hygiene is about establishing a nightly routine that allows you to get the best possible sleep and maintain optimal health. But unfortunately, many Americans suffer from a lack of sleep. 

It's an ongoing battle for some people, and it's easy to feel like you're losing. Several studies have been done regarding quality sleep and the best way to achieve it. Routines need to be established to wind down, get your body into a relaxed state and be able to fall asleep. 

The medical consensus for adequate sleep for an adult is 7-9 hours a night. However, just one night of poor-quality sleep has detrimental effects on the skin that can be seen and felt. 

Wrinkles, bags under the eyes, drooping eyelids and sagging corners of the mouth are some telltale signs of a sleepless night. During sleep, the blood flow to the skin is increased, providing the nutrients required for self-repair and the energy needed for the skin's cellular responses that fight infection. 

Lack of sleep leaves a pale, dull complexion and inhibits the skin's ability for protection. 

1. Human Growth Hormone (or somatotropin) is released shortly after falling asleep. It helps to increase collagen production, keeping the youthful skin appearance. HGH is also important for wound healing and structuring the dermal layer. 

2. Melatonin isn't just a hormone that helps with sleep; it has a strong antioxidant effect that regenerates skin cells and reduces the damage that occurs during the day. The skin takes a beating from bumps and bruises and environmental factors such as wind, dryness, temperature fluctuations and pollutants. All these factors age the skin and reduce its ability to provide protection. 

3. Cortisol is the stress hormone needed to regulate many body functions, such as blood pressure, heart rate, blood sugar and sleep cycles. When our body is under stress, the levels of cortisol climb and trigger the fight or flight response. Chronic stress keeps the cortisol levels high, and the body becomes used to having too much cortisol in the blood, weakening the immune system and causing harmful inflammatory responses to the body. 

Lack of sleep is a chronic stressor that keeps cortisol levels elevated. Not only does this cause inflammation, but it also damages collagen production. 

Collagen is the most abundant protein in the body and builds connective tissue for the muscles, bones, joints and skin. During the sleep stage known as REM sleep (rapid eye movement), cortisol levels plummet, giving rise to collagen production and healthy skin cells. 

However, without these REM cycles every night, the drop in cortisol doesn't occur and collagen levels remain depleted.

The collagen protein is responsible for keeping the skin soft and supple, providing structural support and elasticity known as skin integrity. This keeps the skin from becoming thin, saggy and lined with wrinkles. 

When sleep is lacking, especially at the REM stage, collagen release is missed and repair is hampered. Therefore, the skin's appearance and protection capabilities depend on reoccurring sleep cycles. 

When we sleep soundly through the night, we have several cycles of REM sleep and several "bursts" of collagen production. 

People like to think they can adjust to functioning on less sleep, but the body enters a "sleep deficit" when too few hours are logged in its sleep cycle. When in a sleep deficit, you will feel cloudy and physically fatigued. 

Still, physiologically your body is functioning in a highly stressed state working harder to maintain homeostasis. In this stable working environment, the body's inner functions are balanced and running smoothly. As a result, your cortisol levels will be high, compromising the skin's ability to remain healthy and combat infection. 

Practicing good sleep hygiene is the key to healthy skin. With a good night's rest, the repair needed on a nightly basis can happen. Conversely, the immune system is easier to breach when the skin cells are undernourished from lack of sleep. This creates a negative cycle of insufficiency for the body's largest organ and its first line of defense. 

Without our beauty sleep, our skin is exhausted and unable to do the work it was designed to do, hold us together and keep us healthy. 

Jenni Binford, RN, is a nurse writer with over 30 years of experience in patient care. She is passionate about writing health content that encourages readers to live their best lives. Her website is JBinfordRNwriter.com Read More