sleep and skin

Cutaneous chronobiology 

Just like us, the skin lives to the rhythm of day and night. Depending on the time of day, the skin works differently, this phenomenon is called: cutaneous chronobiology.  

In the morning, the skin goes into defense mode to fight against external aggressions (pollution, sun, dust). Skin cells shrink and tighten to form like a shield.

At night, the skin abandons its role of protection to begin a major cleaning and regenerate. 

What does the skin do at night? 

At night, the skin goes into “rest” mode, but it is nonetheless active. The regeneration of the skin then goes through a process of cell division.  

The circulation of blood in the small vessels of the skin is also greater at night, especially between 11:00 p.m. and 4:00 a.m. Cell renewal requires energy, so it is normal for the microcirculation to be activated.

The benefits of sleep 

After a good night's sleep of about 8 hours, the skin has had time to regenerate and create collagen and elastin. Cell renewal and acceleration of the microcirculation of the skin guarantee:  

☁️ a fresh complexion,
☁️ less marked dark circles

Conversely, lack of sleep is easily visible on the skin and can also accelerate skin aging. 

Our tips for better sleep

📱 Avoid screens before sleeping : the blue light from screens will slow down the production of melatonin, the hormone responsible for sleep.

🥗 Eat early and light : when the body digests a heavy and hearty meal, its temperature increases. However, to sleep well, your body requires a relatively low internal temperature.

☕️ Avoid coffee, tea, chocolate and caffeinated drinks after 3 p.m. (time may vary from person to person): caffeine blocks the action of a chemical in your brain called adenosine that helps you become drowsy and fall asleep.

🤸‍♀️ Practice a physical activity (4 to 8 hours before bedtime): playing sports generates physical and mental relaxation thanks to secreted endorphins, also called "pleasure hormones".

🧘 ♀️ Relax: sleep is often linked to stress. Several methods can help you relax before sleeping: meditation, reading, music, ASMR, etc.

⏰ Adopt a regular rhythm: to optimize the quality of your sleep, you must have a regular rhythm of life: go to bed and get up at about the same time, maintain three meals a day. Our advice: expose yourself to natural light in the morning. Elle allows you to synchronize your biological clock and structure your sleep rhythms.