The idea of beauty sleep has some science behind it, mostly in how rested we look to other people.
The gist
- In a 2010 study, photos of people taken after a night without sleep were rated as less healthy, less attractive and more tired.
- The CDC recommends at least seven hours of sleep a night for adults aged 18 to 60.
- Puffy eyes and a tired look are common after short or poor sleep.
- An evening skincare routine can double as a cue to wind down.
“Get your beauty sleep” sounds like an old saying, but there’s some evidence behind it.
What the research found
In a 2010 study published in the BMJ, researchers in Sweden photographed 23 volunteers twice: once after a normal night’s sleep and once after a night of sleep deprivation. Observers who didn’t know which photo was which rated the sleep-deprived photos as less healthy, less attractive and more tired.
It was a small study, and it measured how people were perceived rather than changes in the skin itself. Still, it suggests that tiredness shows in our faces.
How much sleep you need
The CDC recommends 7 or more hours a night for adults aged 18 to 60, 7 to 9 hours for ages 61 to 64, and 7 to 8 hours for adults 65 and older.
Habits for better sleep
| Habit | Why it helps |
|---|---|
| Keep a regular bedtime and wake-up time | Keeps your body clock steady |
| Put screens away before bed | Makes it easier to switch off |
| Keep your bedroom dark, quiet and comfortable | Helps you stay asleep |
| Limit caffeine later in the day and alcohol at night | Both can disrupt sleep |
Beauty tip
Make your evening skincare part of winding down. Washing your face, applying moisturizer and dimming the lights becomes a signal that it’s time for bed.
Skin-friendly sleep habits
- Remove makeup and sunscreen before bed with a gentle cleanser.
- Wash your pillowcases regularly.
- Apply moisturizer at night if your skin tends to be dry.
- If your eyes are often puffy, try cutting back on salty food and alcohol in the evening.
Worth remembering
If you regularly struggle to sleep, snore loudly or feel very tired during the day despite enough time in bed, talk to your doctor. Sleep problems such as insomnia and sleep apnea are common and treatable.
Rest is part of the routine
Good sleep won’t erase every line or blemish, but it helps you look and feel more rested. Together with managing stress and a consistent skincare routine, it’s one of the simplest beauty habits there is.
You asked
Are silk pillowcases worth it?
Some people find them gentler on their hair and skin, but there’s little research. Choose what feels comfortable, and wash pillowcases regularly.
Why do my eyes look puffy in the morning?
Fluid can collect around the eyes overnight, and short sleep, salty meals, alcohol and allergies can make puffiness worse. It usually improves as the day goes on.
Can a night cream make up for poor sleep?
No. Skincare can help your skin feel comfortable, but it can’t make up for regularly sleeping too little.
This article is general information, not medical advice. For skin, hair or nail problems that worry you, or before starting a new treatment if you’re pregnant, breastfeeding or have a health condition, talk to a board-certified dermatologist or your doctor.
