5 ultimate tips for your beauty sleep

Sleep well! Our skin, hair, nails and connective tissue determine our appearance. These important beauty features regenerate during sleep and numerous repair and renewal processes ensure a healthy and beautiful appearance during the day. Here you can find out which simple tips you can use to effectively promote your beauty sleep and ensure you look radiant in the morning.

Table of Contents

1. Lack of sleep damages beauty
2. Beautiful in your sleep
3. Tips for the perfect beauty sleep
4. Beautiful & healthy
5. Conclusion

1. Lack of sleep damages beauty

Healthy skin, hair and nails form the basis for a well-groomed external appearance and thus influence not only our beauty, but also our charisma and well-being. We now know well enough that the famous beauty sleep is not a myth. When we rest at night, essential regeneration processes take place through which our skin, hair, nails and connective tissue recover from the harmful influences of the day.

Persistent lack of sleep disrupts these natural recovery processes because the stress hormone cortisol is produced more strongly. This promotes the breakdown of collagen and the skin appears more irritated, tired and sagging. Cortisol also stimulates the skin's production of oil and sebum, which can lead to blockage of the skin pores. Scientific studies have also shown that lack of sleep has a negative impact on our external appearance and attractiveness. Swedish researchers photographed test subjects after eight hours of sleep and after just five hours of sleep. The longer sleep duration made the test subjects look more attractive to the testers.

2. Beautiful in your sleep

How exactly does good sleep ensure that we wake up refreshed and beautiful? Among other things, the important beauty features (skin, hair, nails and connective tissue) are repaired and renewed. At night, the organism breaks down harmful substances and builds up natural protective barriers, maintains tone and elasticity and regulates the moisture content of the skin. Important growth hormones are also released, which are involved in almost all functions in our body, help build connective tissue and control enzyme production and cell renewal. We'll explain to you exactly what happens to our skin when we sleep here.

Overnight our beauty is enhanced by natural biological processes. With a few simple tips you can make your beauty sleep even more effective and also support your body in ensuring more beauty during the day overnight.

3. Tips for the perfect beauty sleep

#1 Evening cleaning and care

During the day, our skin is particularly stressed as sweat, dirt, sebum or make-up clog the skin pores and promote impurities. During the night, the skin's absorbency is increased by 60 percent, the metabolism runs at full speed and the skin has more blood flow. With a thorough cleansing before going to bed, you free the skin of harmful particles and create ideal conditions for the natural renewal and regeneration of skin cells. Also comb and detangle your hair to protect it from excessive knotting and split ends/frizz overnight.

Rich night creams, oils or masks provide the skin and hair with nourishing substances and help to regulate the moisture level overnight. This prevents wrinkles and dark circles under the eyes, protects against drying out and helps maintain smooth and supple skin and hair structures.

#2 Healthy nutrition and optimal nutrient supply

Certain nutrients such as vitamins, minerals and amino acids can influence the quality of sleep and support the important regeneration processes during sleep. A balanced and healthy diet is therefore essential for maintaining a beautiful appearance. Therefore, make sure to provide your body with all the important nutrients, especially before going to bed.

Vitamin A, niacin and biotin, for example, have a beneficial effect on the skin. The trace elements zinc, selenium and silicon can support hair and nails and copper is important for connective tissue. In addition to these substances that can be supplied through your diet, well-known beauty nutrients such as collagen, hyaluronic acid, ceramides or coenzyme Q10 can also be used to further optimize your beauty sleep. They already occur naturally in our bodies and are essential components of our skin, hair and tissue structures.

Tip: Also remember to drink enough fluids of at least. 1.5 - 2 liters a day to stabilize the body's moisture balance.

#3 The correct sleeping position

Approx. 68% of Germans sleep on their side and another 17% prefer lying on their stomach. These sleeping positions are not entirely optimal for a fresh and youthful appearance, because resting the head on the side of the pillow compresses the skin on the face and décolleté and thus increases the formation of wrinkles. The supine position is particularly suitable for beauty sleep, although few people like to sleep on their back and we actually change our sleeping position up to 20 times a night anyway. You can find out more about the different sleeping positions in this article.

#4 The matching pillow

To get the most out of your beauty sleep, make sure you choose the right pillowcase. Cotton covers can remove moisture from the skin and, due to their rough structure, promote unsightly split ends at the ends of the hair. Silk or satin pillowcases, on the other hand, reduce friction thanks to their smooth surface and reduce the risk of split ends and frizz as well as the formation of lines and wrinkles in the skin. In addition, the lightweight fabric leaves a pleasantly soft feeling and has good moisture management.

#5 Healthy sleeping habits

Lack of sleep damages beauty - that's why healthy sleep habits are one of the basic requirements for a fresh appearance and successful beauty sleep. Experts generally recommend between 7 and 8 hours of sleep per night. The first half of the night is particularly important for beauty, as this is where we achieve the greatest depth of sleep and where growth hormones are released. Regular bedtimes also prevent problems falling asleep and staying asleep and improve sleep quality. So make sure you give your body enough time to recover so that it can optimally regenerate your skin, hair, nails and connective tissue. You can find more tips for ideal sleep hygiene here.

4. Beautiful & healthy

Beauty is health! Ultimately, the effective regeneration of our skin, hair and nails is important for more than just our appearance. The basis of a beautiful external appearance is and remains a healthy and well-groomed body. To protect against heat, light, injuries and infections, supporting and caring for these parts of the body is also relevant beyond appearance. So it's practical that with just a few tips we can effectively promote beauty sleep and ensure a healthier and more beautiful start to the day. Have a nice sleep! ❤

You might also be interested in: Losing weight while you sleep – is it really possible?

5. Conclusion

• Lack of sleep damages beauty, because the important beauty features of skin, hair, nails and connective tissue regenerate during sleep.

• Cleanse your skin, detangle your hair and provide it with nourishing creams or oils so that it can regenerate optimally at night.

• Pay attention to a healthy diet and the right supply of nutrients. In addition to vitamins, minerals and amino acids, special beauty nutrients are also helpful.

• It is best to sleep on your back to prevent lines and wrinkles from forming in the skin from lying on your side.

• Pillowcases made from silk or satin fabrics reduce friction on skin and hair thanks to their smooth surface. This prevents wrinkles and reduces the risk of split ends/frizz.

• Sufficient sleep and a high quality of sleep are the main basis for effective regeneration and the success of our beauty sleep.