Understand the Link Between Sleep, Hydration and Skin Elasticity

5 mins to read

Unlock the secrets to radiant, firm skin! Explore the vital link between quality sleep, proper hydration, and improved skin elasticity for radiant skin.

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Two of our most basic needs in life—sleep and hydration — can make the most difference to our skin's health and appearance.

For instance, you may have noticed the difference in your skin after you've had a bad night's sleep, that it's much drier and may have a few more lines than usual.

During sleep, some important processes take place that contribute to good skin health, while hydration keeps the skin looking firm, smooth and glowing.

Skin secrets during sleep

During sleep, the body undergoes growth, restorative, regenerative, and repair processes, including the skin. According to the Sleep Foundation, these processes include increased production of growth hormone, which is known for aiding muscle growth and rebuilding cells.

While you sleep, your body also produces collagen, a structural protein involved in maintaining skin firmness and elasticity.

According to the Cleveland Clinic, lack of sleep is linked to more cortisol in the body, a stress hormone that can break down collagen.

The Sleep Foundation also points to research that suggests inadequate sleep may affect immune function and is associated with changes in collagen production. Since collagen contributes to skin firmness and elasticity, not getting enough rest may impact the skin’s overall appearance and hydration.

The Sleep Foundation also reports the skin experiences a boost in blood flow at night. This helps deliver vital nutrients and oxygen to skin cells, contributing to hydrated, firm skin.

Without adequate sleep, the skin may not benefit from the body’s natural overnight renewal processes, which support hydration, elasticity and overall skin health.

Some helpful sleep habits

To help you achieve the recommended seven to nine hours of sleep per night, the following measures may assist:

Winding down

Start a sleep ritual so your body gets accustomed to this daily. It can help send your body a message to unwind physically and mentally. The ritual can start with stretching, meditation, calming decaffeinated tea, or anything that helps you relax.

Lighting & ambience

Keep the lights dimmed in your bedroom

No stimulants

Avoid stimulants such as coffee, alcohol and screen time in a couple of hours leading up to bedtime.

Consistency is the key

Try to keep a consistent sleep schedule on most nights so that you sleep and wake at a similar time each day to help your body get into a routine.

What is the link between sleep and hydration?

Getting enough sleep also impacts skin hydration.

The skin is the biggest organ of the body, and it has an epidermal barrier called the stratum corneum, which helps protect against environmental and external factors. The barrier also helps hold water in and prevent water loss. Water loss from the barrier is common during winter due to the colder air and low humidity.

According to the Skin and Cancer Institute, quality sleep, particularly between 9 PM and midnight, helps maintain skin barrier function and regulate moisture.

A small study in 2017 found that after just one night of sleep deprivation, subjects showed a significant decrease in skin hydration and impaired barrier function. The decreased hydration led to decreased skin elasticity and clarity and increased skin scaling.

Aim to get seven to nine hours of sleep to give your skin a chance to undergo these maintenance and repair functions for hydration and maintaining skin barrier function.

How to keep your skin hydrated

Dehydration occurs when too much water is lost from underneath the skin barrier.

According to Forefront Dermatology, hydration plays a key role in supporting skin elasticity and moisture balance. When the body is well-hydrated, the skin is better able to maintain its natural barrier function and overall appearance.

Inadequate hydration may be associated with visible changes in skin texture, such as dryness or dullness. It can become a negative cycle, as Forefront Dermatology further describes how dehydrated skin is also less able to repair, and so the skin barrier can be compromised. A weaker skin barrier means environmental irritants and pollutants can penetrate more easily.

Although drinking fluids won't get rid of wrinkles or sagging skin, keep your body hydrated by drinking at least the recommended eight glasses of water per day, especially on hot days. According to Cleveland Clinic, fluids such as coffee and alcohol are diuretics, which may increase fluid loss.

In addition to getting enough sleep to maintain skin barrier function and drinking enough water to stay hydrated, use the right skincare products to reduce water depletion from your skin. As the American Academy of Dermatology Association outlines, moisturiser creams help put moisture into the skin and prevent water from leaving it.

For instance, healthcare and biomedical research organisation Mass General Brigham describes how using a moisturiser can help support the skin’s natural barrier and reduce moisture loss. It recommends an ointment or thick cream, particularly for dry skin, which contains ingredients like urea, ceramides, and hyaluronic acid. Mass General Brigham also suggests natural oils, vitamin E, and coconut to help maintain skin hydration. They also suggest applying moisturiser immediately after your shower or bath to seal in the moisture.

Avoid harsh, scented moisturisers and cleansers and use lukewarm water rather than hot water.

Avoid sun exposure and use sunscreen all year round, not just during summer. As Harvard University reports, the sun's heat dries out areas of unprotected skin and depletes the skin of natural lubricating oils.

It turns out that sleep doesn't only help us feel refreshed, and water offers more benefits than just quenching our thirst. These two basic needs also help keep the body well hydrated and support the skin’s natural moisture balance and elasticity.