Do you sleep well?
Do you sleep enough?
Do you wake up rested?
It turns out that a large number of women with acne, with whom I meet and work, have sleep problems. Some of them consciously deprive themselves of sleep—they go to bed too late or sleep less than necessary in an attempt to extend their day. But others simply can’t sleep and feel powerless to change this.
For better or for worse, I too once found myself struggling with sleep problems, and I felt firsthand how brutally unpleasant and exhausting it is for the body, mind, and emotions to toss and turn in bed for hours, unable to fall asleep. And in the morning, I had to get up early, but without the usual eagerness for the challenges of a new day.
Anxiety, irritability, puffiness, dull and inflamed skin,
cravings for sweets and less-than-ideal food choices, as well as strange changes in my monthly cycle were just some of the unpleasant effects that I experienced. I, who once used sleep as an escape from reality, now found myself at the other extreme.
If you struggle with sleep, I completely understand your pain. You’ve fallen into the vicious cycle of stress and your body’s reaction to it, part of which includes inflamed skin and acne.
The truth is, we all need around 8 hours of sleep a night. When it comes to acne and balancing your skin from the inside out, through balancing the body, sleep is just as important as food, air, water, movement, and proper skin care.
If you’re not sleeping well pr if you’re not getting enough sleep—this is the first thing you need to address and absolutely find a solution for.
HOW CHRONIC LACK OF SLEEP LEADS TO ACNE?
Now, I will briefly walk you through the facts, but don’t let them discourage you, because whenever there is a problem, there is always a solution.
#1 Insulin Resistance
Acne and insulin resistance are very, very closely related. Research shows that chronic sleep deprivation can increase insulin levels by up to 40-50%, which is a prerequisite for the cells becoming resistant to insulin. This, in turn, significantly increases androgen levels – the hormones responsible for acne.
#2 Decreased leptin levels
You may have noticed that when you haven’t had enough sleep and you’re tired, your cravings for carbohydrate-rich foods significantly increase? The reason for this is that lack of sleep lowers leptin levels. Leptin is a hormone that plays a key role in regulating energy balance, appetite, and metabolism. Lower levels of leptin lead to increased hunger. All desserts and processed foods will seem much more appetizing, and it will be much harder for you to stick to your healthy diet, which will inevitably impact your skin.
#3 Decreased Immunity
When there is insufficient sleep, the body’s defenses weaken, and we become much more susceptible to inflammation and infections, and acne is a chronic inflammatory condition. I’m sure you’ve noticed how much worse your skin looks, even after just one sleepless night. Regular, quality, and deep sleep has a healing effect on the skin.
#4 Decreased Skin Recovery Abilities
The most intense period of recovery occurs during sleep. But what does neglecting sleep mean for the skin? First, it will take more time to deal with acne, and second, the skin will recover much more slowly from post-acne scars and will be more prone to hyperpigmentation.
#5 Chronic Sleep Deprivation is a Huge Source of Stress for the Body
Cortisol production (the stress hormone) is disrupted, which gradually leads to adrenal gland fatigue. Hormone levels become unstable, its natural dynamics are confused, and the sleep cycle is disrupted. The result is often light, restless sleep, difficulty falling asleep, or extreme insomnia.
And we know that stress, whether due to insomnia or another reason, plays a huge role in acne, because when cortisol is released, Dehydroepiandrosterone (DHEA) is often released as well, which inevitably triggers excessive oil production, deep pimples, and acne.
Restoring the adrenal glands, as well as achieving deep, restorative sleep, is essential for dealing with acne. And here, I must note that for hormonal acne, all of this is particularly important because cortisol has a broad effect on the body and is closely linked to the reproductive system.
HOW TO RESTORE YOUR HEALTHY SLEEP TO HELP WITH SKIN RECOVERY?
#1 Reduce Stress and Relax
Many women feel obligated to do everything they are asked, or often even things they aren’t asked to do. They take on too much, fill their time with numerous commitments, and put their own basic human needs—whether physical, emotional, or mental—on the back burner. They fall into the trap of chronic daily stress.
Therefore, it is crucial to learn to say “NO” and prioritize the things that truly matter to us, those things that nourish us, bring us peace, and make us truly happy.
Meditation, yoga, exercise, breathing techniques, practicing mindful gratitude, spending time in nature, interacting with inspiring people, dancing, and feminine practices—there are so many ways to reduce daily stress.
Chronic stress can lead to a permanent state of hypersecretion of cortisol, which not only contributes to adrenal gland dysfunction but can also trigger the release of Dehydroepiandrosterone (DHEA), a potent androgen that contributes to acne.
#2 Do Not Exercise in the Evening
If you are not sleeping well, avoid exercising in the evening. Intense workouts can trigger the release of stress hormones. In the evening, the focus should be on calmness and reducing cortisol levels.
#3 Create an Evening Relaxation Ritual
Create an evening ritual that calms you, relaxes you, and prepares you for sleep. At least one hour before bed, stop using your computer, watching television, or staring at your phone screen. These activities are too stimulating for your brain and, in the long run, will inevitably disrupt your biological clock and sleep rhythm.
Instead, take a bath, read a book, diffuse lavender essential oil in your home (especially in your bedroom), do some light, relaxing yoga, and focus on activities that keep your stress hormone levels low.
#4 Regulate Your Blood Sugar
If you frequently wake up during the night, this step is especially important. Cortisol plays a key role in regulating blood sugar levels—imbalanced cortisol levels lead to fluctuating blood sugar levels.
Often, cortisol levels are not adequate to maintain stable blood sugar levels throughout the night. In a hypoglycemic state (low blood sugar), your body automatically wakes up to recharge with fuel. Conversely, in a hyperglycemic state (high blood sugar), your body will try to rid itself of excess glucose through urine, leading to frequent trips to the bathroom during the night.
Diet is a key element—eat at regular intervals, never skip meals, and if necessary, add intermediate snacks.
#5 Support Your Adrenal Glands with Herbs – Adaptogens
Be cautious, however, as most adaptogenic herbs are too stimulating for people with acne and may worsen the condition.
#6 Be in Bed Before 10:00 PM
Do not ignore your body’s signals that it’s time for sleep. If you stay awake later, you may experience a state known as the “Second wind” – an additional release of cortisol, making it possible to stay up late into the night.
Some people are particularly active in the evening, and the reason for this is precisely this phenomenon, which they may not even realize. The “Second wind” is likely developed as a protective mechanism in extreme situations.
But staying up late too often deprives your body of all the healthy benefits of restorative and quality sleep, preventing your body from recovering.
To avoid this, make sure to get to bed on time.
#7 Be Consistent and Follow a Schedule
Rule number one for adrenal fatigue and insomnia.
Eat at regular intervals, never skip meals, and if necessary, add intermediate snacks.
Go to bed at the same time and wake up at the same time. Even if you do not sleep through the entire night initially, get up at your designated wake-up time and then go back to bed on time. It may seem unreasonable and illogical at first, but this is extremely important to restore quality sleep.
I promise you, healthy and restorative sleep will truly have a healing effect on your skin!
When it comes to sleep hygiene, animals are much wiser than humans. We humans are the only ones who, for no good reason, deprive ourselves of sleep. As all studies show, sleep is a source of youth and health, so let’s make the most of it.
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