Beneath the surface, your body is aging too, and sleep loss can speed up the process. A study done by UCLA researchers discovered that just a single night of insufficient sleep can make an older adults' cells age quicker. This might not seem like a big deal, but it has the potential to bring on a lot of other diseases.
The researchers report that these findings “causally link sleep deprivation to the molecular processes associated with biological aging,” suggesting that insufficient sleep may increase the risk of chronic disease by “activating the molecular pathways that drive biological aging.”
Sleep slows down the anti-aging process
Whilst you're snoozing away, your skin is busy making new collagen. This is a protein which keeps the cells in your body (especially on your face!) strong, and maximises the skin's elasticity.
Sleep deprivation in both men and women was related to looking significantly more fatigued, having more hanging eyelids, redder eyes, more swollen eyes, darker circles under the eyes, more wrinkles/lines around the eyes, more droopy corners of the mouth, and being perceived as more sad.
Your skin cells don't have time to repair themselves
“If you are not sleeping, then your skin will not be able to heal itself and may increase your likelihood of premature aging.” Discover dermatologists' secrets for waking up with younger skin.
Results show that the faces of sleep-deprived individuals were perceived as having more hanging eyelids, redder eyes, more swollen eyes and darker circles under the eyes. Sleep deprivation also was associated with paler skin, more wrinkles or fine lines, and more droopy corners of the mouth.
Your body boosts blood flow to the skin while you snooze, which means you wake to a healthy glow. Skimp on sleep and your complexion can look drab, ashen, or lifeless. “Sleep deprivation causes a decrease in blood flow to the skin surrounding your face,” Breus says.
"I recommend sleeping on your back with the head slightly elevated (20 to 30 degrees)," notes Dr. Vasyukevic. Props to you if you're lucky enough to sleep naturally on your back like that, but if you're not one of the chosen few, try investing in a body pillow to prevent rolling onto your face and stomach.
Older people wake up more often because they spend less time deep sleep. Other causes include needing to get up and urinate (nocturia), anxiety, and discomfort or pain from long-term (chronic) illnesses. Sleep difficulty is an annoying problem.
Six hours of sleep per night is not enough: Experts recommend seven to eight hours. Sleep deprivation can cause problems with memory, concentration, behavior, problem-solving, and decision-making.
Older adults need about the same amount of sleep as all adults—7 to 9 hours each night. But, older people tend to go to sleep earlier and get up earlier than they did when they were younger. There are many reasons why older people may not get enough sleep at night.
Healthy circulation, and slower arterial aging—that's the age-related damage to the body's heart and blood vessels. Sleeping well can lower blood pressure, relax blood vessels and improve blood flow, bringing nutrients—and a healthy color—to the skin. Sleep also slows the aging of the heart and blood vessels.
How many hours is beauty sleep? Seven to nine quality hours of sleep per night is ideal for “beauty sleep.” If you regularly get less than six hours of sleep, you may start to see some side effects on your skin.
The scientists took photographs of 23 men and women between the ages of 18 and 31 after a normal night's sleep and again after a period of sleep deprivation. When they showed the photos to 65 "untrained observers," the result was clear: the sleepy-heads were deemed a lot less attractive.
Collagen Production Increases During Sleep
Collagen found in the skin helps maintain a youthful and vibrant appearance. Research shows that the release of growth hormones during sleep stimulates collagen production. That means supporting collagen production with sufficient rest can help keep your skin resilient.
Scientific investigation reveals that the appearance of fine lines and wrinkles, droopy eyelids, or dark circles under the eyes can manifest both in patients getting older and in those who are sleep deprived.
Without regular, quality sleep, many people begin to notice an increase in fine lines, uneven pigmentation and reduced elasticity in their skin. Simply put, they look older than their actual years would indicate because lack of sleep weakens the skin's ability to repair and rejuvenate itself.
Skin becomes loose and sagging, bones lose their mass, and muscles lose their strength as a result of time spent living life. Most people begin to notice a shift in the appearance of their face around their 40's and 50's, with some also noticing a change in their 30's.
Too much sun exposure can break down our skin's elasticity causing it to be thick like leather or thin like tissue paper. Not only that, UV rays can damage collagen proteins in the skin, leading to sagging or loose skin, and speed up the production of melanin (cells that give the skin its color) causing dark age spots.
One study. View Source of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep fast, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.
According to their internal body clock, most older adults need to go to sleep around 7 p.m. or 8 p.m. and wake up at 3 a.m. or 4 a.m. Many people fight their natural inclination to sleep and choose to go to bed several hours later instead.