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How Much Sleep Do You Need For Great Skin?

by kelly / February, 26 2020 01:30

Photo of a pug dog awake on a bed next to sleeping owner

Sleep is an important component of any good skin care routine. In fact the American Academy of Dermatology lists getting enough sleep as a key anti-aging skin care tip in your 40s and 50s. But how much is enough sleep to keep you and your skin healthy?

Below are the recommendations from The National Sleep Foundation – one of the leading organizations and experts in the world of sleep science and health.

You Need More Sleep Thank You Think: 8 – 17 Hours Depending on Your Age

Let me start by saying the ranges are "rule-of-thumb" amounts experts agree upon. Of course the National Sleep Foundation says that each individual is different so you should be aware of your own needs by assessing how you feel with different amounts of sleep. You could be the type that can run a marathon on 7 hours of sleep or the type that can’t function without coffee all day on 7 hours.

Here are their per day recommendations:

  • Newborns (0-3 months): 14-17 hours
  • Infants (4-11 months): 12-15 hours
  • Toddlers (1-2 years): 11-14 hours
  • Preschoolers (3-5): 10-13 hours
  • School age children (6-13): 9-11 hours
  • Teenagers (14-17): 8-10 hours
  • Younger adults (18-25): 7-9 hours
  • Adults (26-64): 7-9 hours
  • Older adults (65+): 7-8 hours

7 Tips to Getting the Sleep You Need

So now that you know how much sleep to get, how do you get it? Well, for many of us good sleep is hard to come by. I often find myself falling short of the range. In fact, according to Harvard Medical School 50% of us sleep less than these recommendations.

But sleep is so vital to not only our skin health but also overall health. In recent years we’ve learned that during sleep waste material is flushed out of our brains and it gives your body time to refresh and renew itself.

So here are a few things we can all do to improve our sleep:

  1. Keep to a sleep schedule during the week and even on weekends as much as possible
  2. Practice a relaxing bedtime ritual – one idea could be to make a nightly skin care ritual. Taking a few minutes to yourself to clean your face and apply moisturizer
  3. Exercise everyday – walking is great way to get some activity in everyday
  4. Ensure your sleep environment is comfortable in terms of temperature, sound, and light
  5. Make sure your bed and pillows are comfortable
  6. Turn off electronics before bed
  7. Avoid alcohol and caffeine as much as possible before bed as they are hidden sleep stealers

Of course always consult your physician if you’re experiencing major sleep issues. You’re worth it!

How Sleep Improves Your Skin

Sleep is called beauty rest for a reason! Your skin (and your mind & body) benefits from a good night’s sleep.

When you skimp on sleep you can see it in the mirror the next day. Your skin appears duller, puffier, and you might have dark circles under your eyes. Sleep allows your skin to repair itself. Overnight your skin produces collagen to make your face look fuller. This natural process helps your skin fight the signs of aging.

So it’s definitely time to make sleep a priority.

For even more healthy living tips check out our Healthy Living blog series.

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