Thinking, doing, and even imagining takes up energy in the brain and the energy consumed leaves behind waste. Neuroscientists have recently discovered that sleep plays a crucial role in clearing up daily waste through actions of the lymphatic system. The research, which was published in 2014, provides a new opportunity to re-examine and potentially treat neurodegenerative diseases, like Alzheimer’s disease, associated with the accumulation of cellular-waste products.
If sleep is rejuvenating for the brain, can it do the same for the skin? Scientists recently investigated whether sleep quality affected skin aging. They recruited 60 healthy women with poor sleep quality. Measuring their transepidermal water loss, dark circles, and barrier recovery from ultraviolet and tape-stripping damage, they were able to assess whether sleep affected both intrinsic and extrinsic aging. They found that chronic, poor sleep quality was associated with signs of intrinsic skin aging and worse skin barrier function. Moreover, the sleep-deprived women reported that they felt less attractive after losing sleep. This is just the beginning of uncovering the intricacies between mind health and skin health. The skin has its own circadian rhythm, which is altered by lifestyle choices. While sleep deprivation has hit global epidemic levels, there are some ways to try to get better sleep.
The following sleep-hygiene tips will help with clearer skin and a clearer mind. It is important to avoid bright, blue lights at night, including tablets, laptops, and phones. Drink a glass of water at bedtime to boost hydration levels and try sleeping on the side. Research shows that sleeping on the side is the most effective position for clearing up the brain’s metabolic waste. Have a handful of walnuts as they contain natural melatonin. Their high omega-3 content also helps to regulate cell turnover, leaving the lips moist and flake-free. Finally, avoid evening coffee. The caffeine in coffee messes with the natural circadian rhythm and may even hinder melatonin production.
References
1. Xie, L., Kang, H., & Nedergaard, M. (n.d.). Sleep Drives Metabolite Clearance from the Adult Brain. Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3880190/?report=reader
2. Oyetakin-White, P., Suggs, A., Koo, B., Matsui, M. S., Yarosh, D., Cooper, K. D., & Baron, E. D. (2014). Does poor sleep quality affect skin ageing? Clin Exp Dermatol, 40(1), 17-22. doi:10.1111/ced.12455
