Are Your Patients Getting Enough Sleep?

Sleep is as important for our bodies as breathing, eating, and drinking water, and disturbed sleep or lack of sleep can impact us both mentally and physically. Physically, not getting enough sleep can weaken our immune systems and make us prone to illness. Lack of sleep has also been shown to exasperate symptoms of depression and anxiety. But it can also significantly impact aesthetic outcomes. 

 

Quality sleep is fundamental not only for overall health but also for maintaining youthful, healthy skin and effectively managing weight. Here’s an in-depth look at the importance of sleep and how you can help your patients improve their sleep hygiene for better aesthetic results.

 

Nuffield Health’s 2023 ‘Healthier Nation Index’ – a survey capturing data from 8,000 UK adults found that, on average, Brits are getting only 5.91 hours of sleep per night, a decrease from 6.11 hours in 2022 and 6.19 hours in 2021. Alarmingly, only 36% of respondents rated their sleep as ‘good,’ despite the average healthy adult needing between 7.5 and 8.5 hours of sleep per night, which equates to five sleep cycles. The survey also revealed notable differences in sleep patterns across age groups, with the 45-54 age bracket reporting the poorest sleep quality. Only 29% of individuals in this age group rate their sleep as ‘good,’ and they average just 5.72 hours of sleep per night. With many aesthetic patients being in this age group and also being impacted by menopause, talking to your patients about their sleep, or lack of it, could be key.

 

Many patients visit aesthetic clinics to combat the signs of ageing, and a common request is to look “less tired.” 

 

While treatments can address these issues, the root cause is often a lack of adequate sleep. 

 

Sleep deprivation negatively affects collagen production because cortisol, the stress hormone, remains elevated instead of decreasing at night. Elevated cortisol levels can break down collagen, resulting in increased fine lines and wrinkles. Additionally, growth hormone, which is crucial for collagen production, is released during deep sleep. 

 

Additionally, elevated cortisol levels can cause blood vessels to swell, leading to puffiness and dark circles under the eyes. 

Studies have shown that sleep deprivation can also impair the skin barrier, leading to increased transepidermal water loss (TEWL) and dehydration. Dehydrated skin is more prone to irritation, redness, and flakiness, affecting the overall appearance and health of the skin.

 

Lack of sleep also impairs the immune system, exacerbating skin conditions like rashes and acne.

 

Sleep deprivation is linked to weight gain due to hormonal imbalances. Ghrelin, the hunger hormone, increases with lack of sleep, while leptin, the hormone that signals fullness, decreases. This imbalance leads to increased appetite and cravings for high-calorie foods. Furthermore, poor sleep lowers metabolic rate, making it harder to burn calories efficiently. Patients who struggle with weight management may find that improving their sleep quality can aid in achieving their weight loss goals.

 

Menopause brings hormonal changes that can severely impact sleep quality. Fluctuating levels of oestrogen and progesterone can cause night sweats, hot flashes, and insomnia. These disturbances not only affect overall health but also accelerate skin ageing and weight gain. Addressing these issues through proper sleep hygiene and hormonal management can significantly improve patients’ aesthetic outcomes.

 

1. Limit electronic use before bed: Electronic devices, such as smartphones, tablets, and computers, emit a type of blue light that has been found to suppress melatonin production. Melatonin is a hormone that plays a crucial role in regulating sleep-wake cycles. When melatonin levels are suppressed, it becomes harder to fall asleep and maintain a restful night’s sleep.

 

The impact of blue light on sleep is significant. Exposure to blue light in the evening tricks the brain into thinking it is still daytime, thereby delaying the onset of sleep and reducing overall sleep quality. This disruption can lead to a variety of issues, including difficulty falling asleep, fragmented sleep, and a reduction in the amount of REM sleep, which is essential for cognitive functions such as memory and mood regulation. In addition, numerous studies have shown that being exposed to blue light accelerates the ageing process and produces cutaneous hyperpigmentation.

 

If patients are struggling with their sleep, advise them to turn off all electronic devices at least an hour before bed. This allows the body to begin producing melatonin naturally. Activities such as reading a book, taking a warm bath, or practising relaxation techniques are good alternatives to screen time.

 

In addition, patients can use features like night mode or blue light filters on their devices if they need to use them in the evening. These features reduce the amount of blue light emitted, which can help mitigate some of the adverse effects on sleep. Encouraging patients to adopt these practices can lead to better sleep hygiene and overall health improvements.

 

2. Establish a consistent sleep schedule: Going to bed and waking up at the same time every day, including weekends, is one of the most effective ways to regulate the body’s internal clock, also known as the circadian rhythm. The circadian rhythm is a natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours. It responds to external cues like light and temperature, but maintaining a consistent schedule can reinforce and optimise its function.

 

When you establish a regular sleep schedule, your body becomes accustomed to a routine, making it easier to fall asleep and wake up naturally. 

 

A consistent sleep schedule also supports the balance of hormones involved in sleep regulation. When sleep patterns are consistent, melatonin, the hormone that promotes sleep, and cortisol, the hormone that promotes alertness, follow a regular rhythm. 

 

Advise patients to choose a bedtime and wake time that allows for seven to nine hours of sleep and stick to it every day, even on weekends. Encourage them to develop a relaxing pre-sleep routine to signal to their body that it is time to wind down. As mentioned above, advise them to avoid exposure to light in the evening but make sure they get plenty of natural light during the day to help reinforce their body’s natural sleep-wake cycle. Try to spend time outside in natural daylight, especially in the morning.

 

3. Create a sleep-conducive environment: Creating an environment that is conducive to sleep is essential for achieving a restful and restorative night. The bedroom environment can significantly influence the quality of sleep, and making a few adjustments can lead to substantial improvements. A quiet, dark, and cool bedroom environment promotes better sleep. 

 

Noise can be a major disruptor of sleep. To ensure a quiet environment, consider using earplugs to help block out ambient noises, such as traffic, neighbours, or a snoring partner.

 

White noise machines produce soothing sounds like rainfall, ocean waves, or soft music, which can mask disruptive noises and help people fall asleep more easily.

 

Light exposure at night can interfere with the production of melatonin, the sleep hormone, making it difficult to fall and stay asleep. To create a dark environment, you could use blackout curtains, which are designed to block out external light sources, such as streetlights or early morning sunlight. An eye mask can be particularly useful for those who cannot control light sources in their environment, such as travellers or shift workers.

 

A cooler room temperature can help facilitate sleep by mimicking the body’s natural decrease in temperature during sleep onset. The ideal bedroom temperature for sleep is typically between 15-19 degrees Celsius. To maintain a cool environment you can advise sleeping with the window open, or using a fan or air conditioning to regulate the temperature in the bedroom, especially during warmer months. Patients can also opt for breathable, lightweight bedding materials to prevent overheating during the night, particularly during perimenopause. 

 

4. Reduce alcohol intake: Advise patients to limit alcohol consumption, especially close to bedtime, to prevent sleep disruption. While alcohol might help some people fall asleep faster, it significantly disrupts sleep quality. Alcohol consumption leads to longer periods of deep sleep and shorter periods in the restorative REM stage. This imbalance results in non-refreshing sleep, causing fatigue and a cycle of poor sleep hygiene. Regular alcohol intake exacerbates these issues, leading to chronic sleep disturbances and subsequent aesthetic and health problems.

 

Alcohol is also a diuretic, which means it increases urine production, leading to dehydration. Dehydration affects the skin by reducing its elasticity and plumpness, making fine lines and wrinkles more pronounced. Additionally, alcohol can cause inflammation, which may worsen skin conditions such as acne and rosacea.

 

Harnessing the power of natural remedies can be an effective way to promote relaxation and enhance sleep quality. Incorporating herbal teas and essential oils into a bedtime routine can create a calming environment conducive to restful sleep. 

 

Herbal teas have been used for centuries to aid relaxation and improve sleep. Certain herbs have natural sedative properties that can help ease the mind and prepare the body for sleep. Some of the most effective herbal teas include chamomile, lavender and valerian root. Advise patients to drink a cup of herbal tea about 30-60 minutes before bedtime. This allows time for the body to absorb the relaxing compounds and start to unwind.

Suggest they choose a quiet, relaxing activity to pair with their tea, such as reading a book or practising gentle yoga, to enhance the calming effects.

 

Certain essential oils are particularly beneficial for improving sleep quality, too.. Lavender oil is one of the most widely studied essential oils for sleep. Its calming scent has been shown to improve sleep quality by promoting relaxation and reducing anxiety. 

 

Recommend using an essential oil diffuser in the bedroom. This can fill the room with the soothing scent of their chosen essential oil, creating an environment that promotes relaxation and sleep. Suggest starting the diffuser about 30 minutes before going to bed to allow the scent to permeate the room. For added benefit, patients can apply diluted essential oils to their wrists, temples, or the soles of their feet before bed.

 

6. Meditate: Meditation is a powerful tool for reducing stress and calming the mind, making it an effective practice for improving sleep quality. 

 

Meditation helps to calm the mind by reducing cortisol. This reduction in stress can lead to a more relaxed state, which is conducive to falling asleep more easily. Regular meditation can also lead to improved sleep quality by increasing the duration of deep sleep and reducing the time it takes to fall asleep. 

 

There are various types of meditation, but guided meditation can be particularly effective for beginners or those seeking specific sleep-related benefits. Guided meditation involves listening to an instructor who leads the practice, often focusing on relaxation and sleep preparation. Many apps and websites offer guided meditation sessions specifically designed for sleep. Popular apps include Headspace, Calm, and Insight Timer. These resources provide a variety of meditation practices to suit different preferences and needs.

 

A common technique in meditation is to focus on breathing. Deep, slow breaths can help to relax the body and calm the mind. Instruct patients to breathe in deeply through the nose, hold for a few seconds, and then slowly exhale through the mouth.

 

The body scan meditation involves mentally scanning the body from head to toe, focusing on and relaxing each part. This practice can help release physical tension and prepare the body for sleep.

 

As aesthetic practitioners, integrating sleep hygiene advice into your consultations can enhance the effectiveness of your treatments. By educating your patients on the importance of sleep for their skin health and overall well-being, you can help them achieve better and longer-lasting aesthetic results. Remember, healthy sleep is the foundation of beauty and health. Make sleep a priority for both your patients and yourself, and observe the significant improvements in aesthetic outcomes and personal well-being.