Issue link: https://www.ascpskindeepdigital.com/i/86330
nutrition Sleep, Hormones, In my years of writing for ASCP Skin Deep, I have focused on the importance of nutrition in skin health, including food, herbal medicines, micronutrients, and supplements. During this time, I often came across the issue of sleep and its impact on the health of our skin—how it affects the efficiency with which our bodies can use all those nutrients. The more I researched the topic, the more I realized the significance of sleep in nutrition and skin aging. We have all encountered a sleepless night or two. Some readers may know the misery of chronic insomnia. Upon waking, we look in the mirror and are traumatized by what we see: puffy eyes, dark circles, droopy eyelids, and sallow skin. To add insult to injury, more wrinkles may be visible due to tossing and turning. When it's just one night, it's relatively easy to recover. But poor sleep for a prolonged time is a recipe for disaster. and Your Skin Wellness isn't just what we eat by Shelley Burns There are three hormones that are affected when we don't get adequate amounts of sleep. These are cortisol, growth hormone, and melatonin, and they all have a direct effect on how our skin ages. Cortisol is our stress response hormone. When we are not sleeping well, we're like a battery that does not have the chance to recharge. Our body identifies this as a stressful situation and starts producing cortisol. Like a jolt of caffeine from a morning coffee, this spike in cortisol keeps us moving, but at a cost. Elevated cortisol levels break down collagen, resulting in less skin elasticity. Growth hormone is responsible for building muscle, bone, and tissue—including skin. It is one of our antiaging hormones and replenishes as we sleep, rehydrating the skin and allowing for cellular repair. Last but not least is melatonin. This is our sleep hormone, and it also plays a role in the immune system. It is a significant contributor to the functional and physical integrity of our skin. Without quality sleep, growth hormone and melatonin are not produced in sufficient quantities, while cortisol is overproduced. The result is overall poor skin condition, including dryness, dullness, fine lines, and wrinkles. If these aren't reasons enough to try to achieve good sleep hygiene, then how about the way you position your face on your pillow? Some dermatologists say women who sleep on their side tend to develop wrinkles in their cheeks, while men will tend to develop wrinkles on their forehead. Sleeping on your back will avoid the risk of "sleep lines." Melatonin supplements are available over the counter in the United States, but are prescription-only in many other countries. Growth hormone supplementation is prescription-only and controversial in many ways, especially for its use in sports. For most people, it's far better to let the body regulate its hormones in a natural way. So get your beauty sleep—at least seven or eight uninterrupted hours every night—to achieve radiant and healthier- looking skin. Shelley Burns, a doctor of naturopathic medicine, completed studies at the Canadian College of Naturopathic Medicine, and has certification in complementary and integrative medicine from Harvard University. She can be reached at the Scienta Health Centre at 416-222-5880 or shelley.burns@executivehealthcentre.com. 5 Keys to Good Quality Sleep The modern lifestyle encourages poor sleep hygiene. Here are five ways to help achieve quality sleep: 1. Keep a regular sleep schedule. Go to bed and get up at the same time every day. 2. Prepare yourself. Give yourself one relaxing hour of downtime before going to bed. Recent studies advise against using electronic media in the evening. Computer and TV screens have a blue-toned light that tricks our body clock into thinking it's morning. 3. Prepare your environment. Keep the bedroom cool, dark, and quiet. Use good blackout curtains, and avoid having other light sources in the room. If you must have a light on, red light is the least disruptive to sleep. 4. Stop tossing and turning. If you are not tired and cannot fall asleep within 20 minutes of going to bed, it's better to get up and read for a while. 5. Get plenty of natural light during the daytime. Spending most of our time indoors under artificial light makes it more difficult for our bodies to figure out when it's time to sleep. Get connected to your peers @ www.skincareprofessionals.com 9