Beauty sleep gets a Gen Z-approved upgrade with sleepmaxxing

As a millennial, among the many memes that I have shared with my friends—this is even before pebbling was officially a thing, mind you—I am guilty of having sent aplenty on sleep (or the lack of it). For instance the Descartes-derived ‘I think, therefore I don’t sleep’ joke, or even the very relatable ‘Me laying in bed as I realise I should have said something else in an argument I had in 2017’, which is often accompanied with a cute-yet-grumpy cat pic (of course). You will find esoteric or even straight-up funny online content that defines the perpetually tired generation I am a part of. 

I assumed that, like me, my wayyyy younger counterparts would also be scrolling in the wee hours of doomsday/s. Barring a few, especially the ones who have tried emulating the generation (mine) they kind of don’t understand—we were cheugy once, what’s the word now!?—most Gen Zs I know hit the sack pretty early. A 23-year-old once told me “I am on DND at 10:30pm, because I need my beauty sleep”. I first thought it was a lie (as did others at work). But I took my colleague’s word for it once my Gen Z cousin confirmed that this is a schedule his friends and he stick to as well. The ultimate proof came on social media—Gen Z TikTokers, especially women, have been urging people to prioritise sleep. Also, how can we forget sleepmaxxing—social media’s new wellness obsession that lists out just about any hack to optimise and maximise sleep and has garnered 98.6m posts on TikTok.

I must admit that in the second half of 2024, ‘sleep well’ has also been my mantra. I’ve been successful at it too, and this continues to be on my ‘vision board’ lest I fall into the trap of unhealthy sleep patterns (again).

Let’s also not forget the power of data—it backs up this Gen Z claim too. An analysis of American Time Use Survey data by RentCafe in 2022 stated that those in their 20s reportedly get an average of nine hours and 28 minutes of sleep. The same data showcased that people in their 30s and 40s saw smaller increases in sleep. Back home, a survey in the 7th edition of the Great Indian Sleep Scorecard (GISS) 2024, Indian sleep and home solutions provider Wakefit. co-shared that a staggering 65 per cent of both Gen Z and millennials reported sleepiness during work hours. So, while a few of us are reaping the benefits of beauty sleep, there’s a majority of us that are sleep-deprived.

Sleep has always been directly tied to one’s health. In fact, the impact of sleep deprivation is evident on skin— poor sleep quality can affect skin ageing, and good sleepers are known to have 30 per cent greater barrier recovery compared with poor sleepers, according to a 2015 survey*. 

 

We asked Dr Jamuna Pai, cosmetic physician and founder, SkinLab who has written No One Has to Know: Smart Anti-Ageing for Indian Skin, for expert insights into why sleep is so crucial for skin health. “When we sleep, our body enters repair mode, allowing our skin to heal and rejuvenate. This isn’t just a beauty tip; it is a scientifically backed fact,” says Pai, adding, “The body transitions from the sympathetic nervous system (active during waking hours) to the parasympathetic system, which promotes heightened blood flow to the skin. This increased circulation delivers oxygen and nutrients essential for repairing damage and regenerating skin cells.” Alongside diet, sleep has always been touted as an intrinsic part of one’s beauty regimen. Fatigue aside, any disruption in the circadian rhythm is known to wreak havoc on skin quality, disrupt skin repair, and affect skin ageing (yes, beauty sleep is real, girls!).

Dr Zara Dadi, medical cosmetologist, aesthetician, and anti-ageing specialist, says that it is during sleep when your body undergoes natural repair and rejuvenation processes. “At this time,” she shares, “there’s enhanced blood circulation to the skin. Good sleep also promotes cellular renewal.”

Late-night working and corporate burnout—most of which is associated with sleepless nights—are a few reasons for chronic stress. Cortisol, the hormone linked to stress, is at its lowest during sleep and this creates an ideal environment for skin recovery. Dr Dadi mentions that this restorative phase allows your skin to heal, repair damage, and maintain elasticity and glow.” High levels of cortisol are often linked to poor sleep, degrade collagen, and elastin, and can cause thinning of skin as well as discolouration and acne.

It is not just the stress hormone but also melatonin and the growth hormone—which is primarily released during sleep—that helps promote skin repair and collagen production. Dr Pai shares, “Melatonin has antioxidant properties that protect the skin from damage, fight signs of ageing, and aid in repair and regeneration. This is why adequate rest visibly enhances skin quality and radiance.”

While catching more Zzzs is imperative for skin health, sleep deprivation is a sure-shot way of exacerbating poor skin condition. Dr Pai explains how insufficient sleep can affect skin health: “Poor sleep disrupts the skin’s barrier function, leading to increased water loss and dehydrated, rough skin. Elevated cortisol levels caused by sleep deprivation break down collagen and elastin, accelerating wrinkles and sagging of skin.” Dr Pai also talks about how sleep deprivation can dilate blood vessels, which causes dark circles and puffiness and makes dull skin and uneven tone more apparent. Dr Dadi agrees, stating that less sleep can affect overall health including the skin’s vitality and resilience. She says, “Less sleep can compromise the skin’s barrier function, increasing trans-epidermal water loss, and leaving the skin dehydrated. This lack of hydration not only impacts skin texture but also diminishes its ability to stay supple and smooth.” Dehydrated skin, as is known, is more prone to premature ageing as it becomes less elastic and more susceptible to fine lines, wrinkles, and inflammatory conditions. Dr Dadi shares that insufficient sleep can also disrupt the skin’s repair mechanisms, leading to a dull, lacklustre complexion.

The magic number in achieving optimal skin health—or ideal hours of uninterrupted sleep for adults as suggested by doctors and according to research—is six to seven. Dr Pai agrees, adding, “Deep sleep (REM phase) is particularly important for skin cell turnover and collagen repair.”

While we aren’t suggesting you take to bed rotting, it is extremely important to understand that good sleep has no substitute—it is vital to achieve great skin. “No skincare product, procedure, or supplement can fully replicate the profound impact of good sleep on your skin’s health and appearance,” concludes Dr Dadi.

Sleep like no one’s watching 

Dr Pai lists out hacks that can help you attain beauty sleep 

Sleep and wake up at the same time daily. 

Avoid screens at least an hour before bed to reduce blue light exposure. 

Create a calming environment in your bedroom. 

Skip caffeine, heavy meals, or alcohol in the evening. 

Practise relaxation techniques like meditation or deep breathing before you hit the sack.

Images: Adobestockphotos.com

*This survey was conducted by P. Oyetakin-White, A Suggs, B Koo, MS Matsui, D Yarosh, KD Cooper, ED Baron and published in Volume 40, Issue 1 of the Clinical and Experimental Dermatology in 2015

This piece originally appeared in the November- December print edition of Cosmopolitan India.

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