In case you were wondering, the age-old adage ‘beauty sleep’ exists for a reason and holds more truth than you might think. You’ve probably noticed that after a great sleep, your skin wakes up looking fresher and more revitalised. This is because the evening is your skin’s ‘recovery’ phase after a day of combating harsh aggressors such as UV rays and pollution. While your body and mind reset, so too does your skin.

Sleep, in its most basic form, is your body’s natural repair mechanism. While we sleep, our bodies produce collagen, the protein responsible for keeping your skin looking firm, elastic, and youthful. If you don’t get enough good-quality sleep or aren’t preparing your skin properly for bedtime, these important restorative functions are interrupted, leading to a host of different issues.

So, if you want to give your skin the best chance of waking up on the right side of the bed, here are seven tips and tricks to ensure your skin gets the best sleep ever.

A brief outline of the science of sleep

So why is sleep so important for our skin, you ask? When we don't get enough sleep, it shows on our skin. One of the most immediate effects of sleep deprivation is the appearance of dark circles and puffiness under the eyes. This happens because a lack of sleep causes blood vessels under the thin skin around the eyes to dilate, creating a dark tint. Fluid can also accumulate in this area, leading to puffiness.

But the effects of sleep deprivation go beyond just dark circles. Lack of sleep can also cause the skin to become dull and sallow. This is because when we sleep, our body boosts blood flow to the skin, giving it a healthy, rosy glow. Without enough sleep, blood flow is reduced, and the skin can appear pale and tired.

Sleep deprivation also triggers an increase in the production of cortisol, the stress hormone. Elevated cortisol levels can lead to inflammation and breakouts, as well as a breakdown of the collagen and elastin fibres that keep our skin smooth and firm.

So how do we ensure our skin gets a good night's sleep? Here are a few tips…

Wash your face (no matter how tired you are)

Look, no judgement here, but I think we all know by now that falling asleep with your makeup on is, well… not exactly great. It’s also not that difficult to wash your day off before you jump into bed. And while there may be a number of reasons you weren’t able to wash off your makeup—maybe you stumbled in during the early hours and crashed, or perhaps you fell asleep on the couch watching the Dallas Cowboy Cheerleaders doco despite being a few steps away from a makeup wipe—unfortunately, your skin doesn’t care for such excuses. If you’ve done it before, you’ll know the cruel reality that your skin may decide to punish you for days afterwards.

While it may seem harmless to skip washing your face due to any of the reasons above, or simply because you can’t be bothered, it’s only harmless until you wake up with those express breakouts, ready to bloom by midday.

This was a really long-winded way of saying: don’t forget to cleanse before bed. In fact, if you don’t do any of the other things on this list, just please do this step. Even if you had a makeup-free day, your skin will still pick up nasties throughout the day that can wreak havoc if left unchecked.

For an all-rounder that everyone loves, the Murad Renewing Cleansing Cream is a crowd favourite for a reason. This silky cream transforms into a non-drying, comforting lather that lifts away oils and impurities, prepping the skin for the treatments that follow. An encapsulated blend of lactic acid, a peptide, and an antioxidant helps brighten and renew for a more youthful-looking complexion. Apricot and starflower oils help replenish and protect the skin's natural moisture barrier for more hydrated, supple skin.

Keep your hair off your face

In even more bad news, all those things you’re trying to cleanse off your face are probably living in your hair. That’s why, before nosediving into bed, pull your hair back into a loose ponytail or wrap it in a scarf. This simple yet effective step prevents the hair’s oils and bacteria from transferring onto your skin, which can lead to breakouts and irritation. This is particularly important for those who opt to wash their hair less in favour of a slickback style, although even washing your hair doesn’t eliminate the risk entirely!

Invest in some nice pillowcases

So, you’ve double-cleansed, toned, treated, and moisturised. Seems simple enough, right? Well, almost. The most critical step of all is to make sure you’ve a) got a good pillowcase and b) you’re washing it regularly—by regularly, we mean at least once a week. Silk pillowcases are great as they reduce the risk of reverse contamination, which is when you leave residual product on your pillowcase from previous nights that can transfer back onto your skin. Gross, we know. Silk doesn’t absorb products like cotton and similar fabrics do, meaning that you won’t have this contamination issue. If you don’t like silk, opt for good-quality linen instead.

Having a good-quality pillowcase will also prevent trauma to the skin and reduce the possibility of lines and wrinkles forming while you sleep.

Switch up your sleeping position

We know no one wants to hear this, as your sleeping position is usually a hill you’re willing to die on. But, sorry stomach sleepers, you might want to try flipping over in the name of protecting your face. When you sleep face down, you will eventually add more permanent lines to your face from squishing it around. Sleeping on your back is considered the gold standard when it comes to preventing these unwanted visitors.

Eat your water

Water is literally the key to a good life. That might sound dramatic but try to find a health-related list that doesn’t include a “drink more water” clause. Honestly, it really is that girl and can help you achieve almost any of your wellness goals.

By drinking lots of water (the recommended 7-8 cups per day), you can improve your skin’s barrier function and prevent scarring from existing acne. It also helps the body get rid of toxins that can impact your skin and cause breakouts.

Watch your thermostat

This is also dangerous territory as we know one’s chosen sleeping temperature is also something people hold very, very strong opinions about. We also know some of you prefer the temperature of your room to align more closely with the fiery pits of hell than a bedroom. But seriously, not only does this have a negative impact on the quality of your sleep, but it also depletes the moisture in your skin. Talk about a double negative.

When we have our room temperature too hot, the air becomes drier, and this, unsurprisingly, dries out our skin. If you really want to improve the air quality for your skin, try adding a humidifier too. This will ensure that your skin’s moisture isn’t stripped away while you slumber.

Stay away from sugar and carbs

Guys, we know that there is truly no greater reason to keep living than that sweet treat after dinner, and we’re not telling you can’t have it. But what we will say is try to eat your dinner earlier in the evening. This is because eating sugar and/or foods high in carbs before bedtime triggers an insulin release, which interferes with our growth hormone release, causing inflammation. If you have a hankering for a bedtime snack, then choose something melatonin-rich like tomatoes, cherries, grapes, and walnuts.

While skincare products and in-clinic treatments absolutely play a critical role in the overall health of your skin, your habits are just as important, and this includes your sleeping habits. Remember, your skin is working hard even when you’re asleep, so give it the support it needs to wake up refreshed, revitalised, and ready to face a new day. Sweet dreams and even sweeter skin await when you prioritise your beauty sleep.