In a busy world where daily demands often compromise hours of sleep and rest, it’s important to remember that restful sleep not only revitalizes the mind and body, but also plays a critical role in maintaining healthy skin.

Exposure to blue light emitted from electronic devices before bed can affect sleep. Photo: Freepik/ND

In an interview with Michele Pescador, dermatologist from Florianópolis, portal no date + explores the impact of adequate sleep on skin health, and provides practical recommendations for improvement.

Mishli emphasizes that “when we sleep well, we have a balance of several factors that affect the health and functioning of the skin, such as some important hormones that are produced and released during sleep.” These hormones play a vital role in immunity.

“For us to have healthy skin, it is important to have an intact skin barrier. This keeps the skin hydrated, prevents infections and even keeps inflammatory skin conditions resistant,” says the dermatologist.

Cell regeneration in action

During sleep, mechanisms are activated in the body that enhance cell regeneration, at this moment there is a decrease in body temperature, slight hypotension, which is accompanied by a decrease in the content of certain substances, such as lactate, that promote cell renewal, proliferation and migration.

“In addition, certain hormones also help in this regeneration process, such as growth hormone (also known as GH). It is thanks to this regeneration process that after a good night’s sleep, when we wake up, our skin becomes more vibrant, beautiful and soft. In other words, the “beautiful dream” really exists,” says Michele Pescador.

The cost of sleep deprivation

The dermatologist warns of the harmful effects of lack of sleep, highlighting hormonal changes, especially cortisol, the stress hormone. A decrease in the level of melatonin, which performs an antioxidant function in the body, is often found with poor sleep and contributes to an increase in the number of free radicals, accelerating skin aging.

It is important to develop healthy sleep habits and limit cell phone use before bed to ensure adequate rest. Photo: Freepik/ND

“With less melatonin and more cortisol, an imbalance in these hormones, we have more free radicals circulating that cause oxidative damage to cells, leading to more breakdown of collagen and elastin. This collagen and elastin is found in the dermis, the deepest layer of the skin, and is responsible for maintaining the firmness and elasticity of the skin. All this [na privação do sono] this promotes premature aging with wrinkles, furrows and terrible sagging,” she says.

Micheli also highlights the connection between sleep and dermatological problems, including acne, eczema and other inflammatory conditions. The quality of sleep is inextricably linked with the immune part of the skin, directly affecting its health.

How to avoid sleep lines

The dermatologist provides practical advice, warning about sleep wrinkles and recommending postures that minimize the impact on the skin. Special products and treatments can be used to stimulate collagen production and combat the sagging skin associated with these wrinkles.

“There is a term we use when we talk about wrinkles in our sleep, the famoussleep lines‘ are wrinkles that form when we sleep for a long time in the same position, pressing the skin against the pillow or bed. This happens more often when we sleep on our sides or stomachs. These wrinkles become more noticeable as we age and lose collagen, and the areas that suffer the most are the face, neck and chest,” Micheli explains.

Poor sleep leads to hormonal imbalance – Photo: Freepik/ND

The dermatologist reports that although it is difficult for many, there is a way to avoid “sleep lines» – Avoid sleeping on your side or stomach. And he also notes that there are some products that can be used before bed, such as some bras and special adhesives that provide knee support. And he says anyone can also try treatments to stimulate collagen production and hydrate the skin, since sagging causes these wrinkles too.

Night ritual and skin care

In addition to sleep, Micheli emphasizes the importance of routine skin care personalized. Proper hygiene, hydration and, in some cases, the use of acids are necessary to maintain healthy skin. The dermatologist highlights frequent changing of bed linen as an aspect that is often neglected.

It is very important to maintain a skin care regimen. Photo: Freepik/ND.

“For example, pillowcases should be changed every week, given that they harbor microorganisms such as bacteria and dust mites. This can make skin conditions worse,” he says.

When we don’t sleep well, cortisol levels rise and we have difficulty eliminating fluids, leading to problems such as dark circles, bags under the eyes and facial puffiness, highlighting the importance of a good night’s rest.