What Not Getting Enough Sleep Can Do to Your Appearance
Beauty buffs, take note: Your sleep routine might need a serious makeover.
From dull, blotchy skin to bloating, a new study from sleep tech company Simba Sleep reveals the surprising effects of not getting enough rest on both your appearance and overall health.
“A lack of sleep doesn’t just leave you tired — it shows up all over your body,” said Lisa Artis, deputy CEO of Simba’s charity partner, the Sleep Charity.
Skin Struggles
Simba’s study of 2,175 adults across the UK found that more than 60% of people aren’t getting the recommended seven hours of sleep each night, with women being the hardest hit.
Participants were also asked about their physical health and appearance, and Simba used artificial intelligence to visualize the impact of inadequate rest.
They found that skin is one of the first places to show the effects of sleepless nights. Among women, 28% reported sensitive skin after consistently missing out on sleep, compared to just 17% of men. Other complaints included fragile nails, uneven skin tone, and a lackluster complexion.
“At night, the skin works overtime to regenerate and repair itself,” Artis explained. “When sleep is compromised, reduced blood flow causes the skin to appear sallow and lack vibrancy, stripping it of its natural glow and vitality.”
Lack of sleep can worsen inflammatory skin conditions like eczema and psoriasis. SIMBA
Worse still, sleep deprivation can spike levels of cortisol — the body’s stress hormone — exacerbating inflammatory skin conditions like eczema and psoriasis, causing redness, irritation, and itching.
Weight Woes
The study also identified a link between sleep deprivation and weight gain.
Nearly seven in ten participants with a body mass index in the obese category reported sleeping less than seven hours a night, compared to 44% of those in the healthy weight category and 55% of those in the underweight category.
Simba also found that 79% of those who slept less than seven hours a night noted increased fat deposits around their bellies — a trend consistent across both genders.
“During sleep, the body balances hormones like ghrelin and leptin, which control hunger and satiety. Without adequate rest, ghrelin levels spike, making people feel hungrier, while leptin levels decrease, reducing the feeling of fullness,” Artis said.
Bloating Battle
Fluid retention and swelling were also common consequences of not getting enough shut-eye.
In the study, around 36% of sleep-deprived women complained about bloating compared to half of that by men. Similarly, 15% of women experienced puffy ankles — nearly three times the number of men reporting the same issue.
Researchers believe this is caused by sleep deprivation’s impact on the release of vasopressin, a hormone that regulates water expulsion in the body, leading to that swollen appearance.
Chronic lack of sleep can also impair kidney function, making it harder for the body to manage water levels effectively.
The Bigger Picture
Sleep deprivation isn’t just wreaking havoc on your appearance — it’s affecting your entire body.
Simba’s study found that 34% of women and 18% of men reported cold feet, while 27% of women also experienced cold hands.
“Body temperature is also under circadian control,” Artis said. “Sleep loss can impair the body’s ability to manage and adjust its internal temperature, causing fluctuations and discomfort in the hands and other extremities.”
Sleep loss has been linked to a range of chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, and stroke. It’s also connected to impaired memory and mood swings.
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According to the Centers for Disease Control and Prevention, about 1 in 3 US adults don’t get enough sleep every day. An estimated 50 to 70 million Americans suffer from chronic sleep disorders.
Even more alarming? Nearly 40% of adults report falling asleep unintentionally during the day at least once a month — often leading to tragic accidents. In fact, research suggests around 17% of fatal car crashes in the US involve a drowsy driver.
Conclusion
Not getting enough sleep can have a significant impact on your appearance, from dull, blotchy skin to bloating and weight gain. It can also affect your overall health, leading to chronic problems like heart disease, kidney disease, and high blood pressure. Make sure to prioritize getting enough sleep each night to maintain a healthy and vibrant appearance.
FAQs
- How many hours of sleep do I need each night?
- The National Sleep Foundation recommends 7-9 hours of sleep per night for adults.
- What are the consequences of not getting enough sleep?
- Lack of sleep can lead to fatigue, decreased productivity, and a weakened immune system.
- Can lack of sleep affect my weight?
- Yes, sleep deprivation can lead to increased hunger and decreased satiety, resulting in weight gain.
- How can I improve my sleep quality?
- Establish a consistent sleep schedule, avoid caffeine and electronics before bedtime, and create a relaxing bedtime routine.
