Experts weigh in on how to get the right beauty sleep

The phrase ‘beauty sleep’ has been around forever but have you ever wondered whether it is actually a real thing? The answer is yes! It’s true that the dreaded panda eyes, puffy face and pale skin can be enough to make ourselves feel a little less than beautiful.

So how can we ensure we’re getting a proper night’s rest? Lysn psychologist Nancy Sokarno and Biologi’s Dermal Specialist Lucy Macdougald weigh in on how to get the ultimate beauty sleep for both the mind and body.


As a general rule, humans need on average 5 – 8 hours of sleep a night. 5 hours is enough time to ensure your body has regenerated, yet 8 hours is optimal to feel well rested. Listen to your body and give it the rest it needs. Also be mindful of those nights where you might be in bed for long enough, but aren’t actually sleeping that well – poor or interrupted sleep doesn’t really count for a good night’s rest.

Getting enough sleep each night has been proven to do wonders for your face. In fact, research suggests that just one night of poor sleep can cause things like dark under eye circles, puffy eyes, pale skin and more wrinkles and fine lines. However, the main reason you should focus on getting enough zzz’s is for your inner beauty. The same system that manages negative emotions is tied to the cyclical circadian rhythms of your sleep. I believe your inner beauty shows in your outer beauty, and enough sleep will have you feeling your best mentally – this is bound to show on your face, says Sokarno.


If you find you’re having trouble actually falling asleep each night, consider some of the reasons why you might not be able to doze off. Are you thinking about all the events from the day? Are you worried about things you haven’t done? Have you got too many things running through your mind at once? It’s likely your mind is racing with many different thoughts and this can often happen when we lay down to rest – we have no other interruptions and it’s our brain’s chance to really think about things. If this is happening, it’s important that you work out ways to calm your mind before you go to bed. Every night your brain filters memories based on emotions and so if you’re overwhelmed you will have a harder time staying asleep. Journaling is a great tactic for people to get all of their thoughts out onto a page before bed, or perhaps try things like meditation or reading a book to tire your brain. If none of these tactics work, consider consulting a psychologist who can help get to the cause of those restless nights. 


“Everything from bedding through to noise can affect your sleep so it is important to get these things right. I’m sure you’ve noticed when things aren’t right in your room – whether it’s too much light or noise, these things can keep you awake which will obviously go on to affect your entire night’s sleep. Figure out what you need for the perfect rest and invest in it. We spend too much time in bed to not have the right sleeping environment”, Macdougald says.

“Sleep hygiene routines are important to establish and everyone needs different things in their environment that will enable them to get the perfect sleep. Perhaps it’s light blocking curtains, a closed door, a silk pillowcase or sounds of the rainforest, diffusers etc. Whatever it is, ensure that you get your sleep environment right before you try to actually sleep. Invest in great bedding and do whatever it takes to ensure that your sleep is solid and uninterrupted each night,” explains Sokarno. 


We’ve all been culprits of sneaking into bed with make-up still on our faces, thinking just one night won’t make a difference. Well, the truth is, going to bed with make-up still on your face can actually affect your skin for days to come afterwards. Not to mention any dirt or residue that it leaves on your pillow (which you then sleep on the next night). Macdougald’s advice is, just don’t do it! Ensure that you clean your face thoroughly each night to give your skin a chance to breathe. Invest in a quality cleanser like Biologi’s Bc Refresh Cleanser which will not only gently cleanse the skin, but build antioxidant protection, strengthen the skin’s barrier function and promote a healthy skin microbiome.


Watching your favourite movie or scrolling through Instagram right before bed sounds like a nice way to relax, right?! Wrong! Things like TV, phones and iPads all emit light that can affect your sleep. Electronics emit a particular type of blue light that can trigger your brain to stop making melatonin (the hormone that regulates the sleep–wake cycle). So even if you start to close your eyes or droop your eyelids whilst watching TV, your sleep will still be adversely affected. Best to pick up a book instead – wise advice from Sokarno.

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