Fighting tired skin: tips for a better beauty sleep

Did you know that the complexion is one of the first places signs of fatigue show up? Dermato

Did you know that the complexion is one of the first places signs of fatigue show up? Dermatologist Dr. Nina Roos shares her do’s and don’ts when it comes to ensuring a good night’s sleep for you and your skin.

Fighting tired skin: tips for a better beauty sleep
Fighting tired skin: tips for a better beauty sleep

Fighting tired skin: tips for a better beauty sleep


We all know how important sleep is for a healthy lifestyle, but getting enough quality sleep is often easier said than done. Long-term fatigue is linked with a number of health problems, from poor immune system function to an increase in stress, as well as premature skin ageing.[1][2]

Unfortunately, research suggests that up to 70% of U.K. adults aren’t getting enough sleep[3] (under 7 hours per night). Poor quality sleep also harms our skin, with studies establishing strong links between poor quality sleep and increased signs of premature ageing.[2]


The importance of a regular sleep cycle

In a bid to find out where many of us are going wrong, we asked dermatologist Dr. Nina Roos for her top tips on how to get enough quality sleep. First and foremost, it’s key to stick to a sleeping schedule. Nina says: “It’s important to try and go to sleep at the same time consistently throughout the week - yes, even on weekends.” Sticking to a sleep routine will encourage your body to automatically wind down at the same ‘biological window’ every night, making it easier for you to drift off - a process known as your circadian rhythm.


Perfecting your pre-sleep routine

Make your bedroom a haven for sleep - not a second living room, says Nina. For example, you might not know that our bodies need to be at a certain temperature in order to commit to sleep and stay asleep [4]. The optimal room temperature is between 16°C and 20°C, so try not to leave electric heating on all night, as this may impair your sleep pattern.

And just as temperature can affect your sleep patterns so can lighting. The blue light emitted by devices such as tablets, television and mobile phones can be very disruptive to your circadian rhythm [5], so turn off your tech at least half an hour before you turn in and ideally leave your devices outside the bedroom. Instead, Nina recommends creating a bedtime ritual that will help cue your body to relax. “You should always choose a book at bedtime, rather than an ebook,” she says.

Finally, while pouring yourself an alcoholic drink just before bed may induce tiredness, studies have shown that alcohol consumption before you go to sleep increases dehydration levels and the likelihood that you’ll wake up throughout the night, as well as negatively impacting rapid eye movement (REM) sleep - the restorative part of our sleep cycle.[6] However a glass of water an hour or so before you head to bed is beneficial -  skin continues to lose water throughout the night so some extra hydration before sleep will help it stay hydrated.

Follow these simple rules to a better night’s sleep and your skin will thank you in the morning with a rested glow. You might just find your mood is uplifted too!




Dr. Nina Roos, dermatologist

One of France's leading skincare experts, Dr. Nina Roos is the author of "Une peau en pleine forme" (2016), the result of over ten years' experience in the cosmetic dermatology industry. In addition to consultations from her Paris-based clinic, Nina offers advice on all things beauty and skincare at

[1] Dhabhar, F.S. ‘Effects of stress on immune function: the good, the bad, and the beautiful’ inImmunologic research 58.2-3 (2014) pp. 193-210 [Accessible at:]

[2] Oyetakin, P. et al, ‘Does poor sleep quality affect skin ageing?’ in Clinical and experimental dermatology 40.1 (2015) pp. 17-22 [Accessible at:]


 [4] Raymann, R.J. et al, ‘Skin deep: enhanced sleep depth by cutaneous temperature manipulation’ in Brain 131 (2008) pp. 500-513 [Accessible at:]

[5] Tosini, G. et al, ‘Effects of blue light on the circadian system and eye physiology’ in Molecular vision 22 (2016) pp. 61-72 [Accessible at:]

[6] Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. ‘Alcohol and sleep I: effects on normal sleep’ in Alcoholism, clinical and experimental research 37 (2013) pp.539 - 549. [Accessible at:]