9 Tips For The Perfect Beauty Sleep Routine

Beauty sleep is a real thing. Discover how getting enough shut-eye is important to keep your skin looking healthy & beautiful.

Beauty sleep meaning

HOW TO GET A GOOD NIGHT'S BEAUTY SLEEP

When we talk about beauty sleep, in basic terms we mean getting enough sleep in order to remain looking beautiful and young. However what goes on in our skin cells whilst we sleep is a little more complicated and is why getting enough sleep each night is an important part of how to wake up refreshed and radiant.

How to wake up fresh

HOW MUCH SLEEP DO I NEED?

In order for an adult to function fully throughout the day they need 7-9 hours sleep each night. Of course, the amount of sleep we need differs from person to person and the amount of sleep you need to get by on is very different to the amount of sleep you actually need to be able to function to your fullest potential. As we lead such hectic and busy lives, 5-6 hours sleep may sound good for some people, however in reality only getting this amount can lead to chronic sleep deprivation - even without realising it. Teenagers tend to need even more sleep, approximately 8-10 hours with infants and babies needing even more still.

How to wake up refreshed

Beauty sleep creams

NIVEA Q10 Plus C Anti-Wrinkle + Energy Skin Sleep Cream
Combines 100% skin identical Q10 with Vitamin C, applying it each night will treat your skin whilst you are enjoying your beauty sleep so you can wake up looking well rested and energised with a smoother looking complexion.

NIVEA Q10 Power Anti-Wrinkle + Firming Night Cream
Combines 100% skin identical Q10 with Creatine, specially formulated to help give you firmer skin. This night cream effectively fights fine lines and wrinkles as you sleep. Repetitive use of this cream whilst you are getting your beauty sleep will lead to noticeably firmer skin in 14 days.

NIVEA Q10 Power 60+ Anti-Wrinkle Replenishing Night Cream
Combines 100% skin identical Q10 with Argan Oil for deep nourishment of mature skin. This cream perfectly complements your skin's natural renewal process whilst providing intense moisture throughout the night. Suitable for dry to very dry skin, this night cream will effectively reduce signs of aged skin whilst also helping skin to feel firmer and look younger.

Beauty Sleep

What happens to our skin whilst we sleep?

When we drift off into beauty sleep, our body starts to activate its various regeneration and repair programmes which are vital to keeping our skin looking healthy and young. As you rest your skin cell turnover increases, replenishing dead and damaged skin cells with new ones, combating damage caused throughout the day by free radicals so you can wake up fresh.

Skin Cell Regeneration

Perhaps most importantly at night time, cell mitosis (cell division) peaks in our body - this is the process that renews and repairs our skin. According to science the peak time for skin repair is between 9pm - midnight, this is due to our skin following a 24 hour cycle. It is therefore critical to take advantage of this time in order to maximise the benefits of beauty sleep.

Our Skin Loses Moisture
Just like our cell mitosis has a peak time, the excretion of sebum also has a peak time - this is around midday. Sebum provides a natural protective layer on our skin that helps us retain moisture throughout the day. As less sebum is secreted at night time our skin is more susceptible to losing moisture. As part of how to wake up refreshed after beauty sleep it is important to replenish this loss of moisture by applying a night moisturiser. Also contributing to drier skin overnight is the fact our skin becomes slightly hotter and more acidic whilst we sleep - this is why night creams are generally thicker than day creams so you can wake up feeling refreshed.

Skin is Relieved from Stress
When you are asleep you are not facing daily challenges that can cause stress. Levels of cortisol, aka the stress hormone, naturally fluctuate over 24 hour cycles - high in day time to keep us alert and low at night time to allow us to rest and recover. The production of cortisol can be stimulated by stress - stress that is caused when you are awake. Consistently high levels of cortisol can lead to major health issues, so getting plenty of beauty sleep is important to keeping levels balanced. Learning how to effectively reduce stress can help lower levels of cortisol which will help you get more beauty sleep so you can wake up refreshed.

Skin is Given A Break from Environmental Stressors and Free Radicals
Throughout the day our skin is exposed to many factors that can cause it damage and encourage the onset of early aging. Such things include: UVA/UVB rays from the sun, cigarette smoke, pollution, temperature changes and weather. Whilst you are cosied up and enjoying your beauty sleep you are not exposed to damaging elements so you can therefore focus your attention on nourishing and regenerating your skin rather than protecting it.

Skin Is More Receptive to Certain Products
Ever wondered why there is a difference between day and night cream? Simply put it is because your skin has different needs, and responds differently to products throughout the 24 hour cycle. During beauty sleep your skin is in its repair and regeneration mode, therefore it will better respond to anti-ageing products designed to firm skin and fight signs of ageing such as dark circles under the eyes.

Blood Flow to the Skin is Increased
During the night, whilst you are enjoying your beauty sleep, the body will boost its flow of blood to the skin, delivering much needed energy and nutrients, meaning you can wake up with a healthy and glowing complexion. Sleep deprivation can cause a decrease in blood flow to the skin meaning your complexion will begin to look dull and lifeless.

Our body releases more of the sleep hormone melatonin at night
Melatonin not only ensures you sleep healthily: its anti-oxidative effect irons out skin damage and has a positive influence on the cells’ ageing process. Bright light can inhibit the release of melatonin as it is released when we are in darkness which tells our body it is time to relax and go to sleep. Having low levels of melatonin can mean you will struggle to fall asleep. Melatonin can be taken as a dietary supplement to help people get to sleep.

Get the best beauty sleep

Tips To Better Sleep in Order To Wake Up Feeling Refreshed

Increase exposure to bright light in the day and sleep in complete darkness at night - this will help to regulate your body's natural clock that tells you when it is time to fall asleep and release the sleep hormone melatonin.
Reduce blue light exposure before bed - blue light is emitted by electronic devices such as televisions and smartphones. Instead of watching the TV to fall asleep, try reading a book instead.
Have a relaxing bedtime routine - this will help to clear your mind of stress and can include: reading a book, meditating or listening to relaxing music in addition to taking a relaxing shower or bath - try using NIVEA Creme & Oil Pearls Cherry Blossom Shower Cream during your evening shower, this luxurious shower cream enriched with argan oil pearls will leave your skin feeling velvety soft and help you to relax.
Create the perfect sleeping environment - adjust your bedroom to a comfortable temperature, the optimal recommended temperature to sleep in is between 16-21C, eradicate artificial light sources and minimise any noise (if your bedroom faces onto a busy street consider earplugs) so that your bedroom is calm, quiet and comfortable.
Pamper your skin - during the night your skin enters an enhanced state of rejuvenation but also loses moisture, indulge yourself with NIVEA Q10 power Sleeping Melt-In Mask that will keep your skin hydrated throughout the night whilst supporting your skin's natural renewal process so you can wake up both looking and feeling refreshed.
Avoid caffeine after 3pm - caffeine is a stimulant that can keep us awake and is capable of staying active in our body for 6-8 hours. If you feel the urge for a hot coffee later in the afternoon or early evening, look for a decaffeinated substitute.
Structure your sleep and wake-up times - again this will help your natural body clock to improve the quality of your sleep.
Reduce your alcohol consumption - alcohol can relax you and make you feel sleepy, however it can negatively impact the quality of the beauty sleep you are getting and disrupt your natural body clock.
Avoid late meals - late night dinners can negatively impact sleep quality and disrupt hormones.

Enhance Your Beauty Sleep with NIVEA Q10

Knowing how to wake up refreshed should include knowing the best night moisturiser to use. When you are enjoying your beauty sleep your skin is most receptive to ingredients in night moisturisers that can help to rejuvenate your skin, reversing the damage caused by free radicals throughout the day. Your skin type and needs will help to dictate which night cream is best for you.

NIVEA Q10 products contain Q10 that is 100% identical to that naturally found in your skin which is responsible for giving your skin the energy it needs to produce collagen - the substance that makes up approximately 80% of skin and gives it structure. Q10 is naturally found in your body, however as you age your levels of Q10 begin to fall meaning that skin has less energy to produce collagen in order to regenerate. Applying a topical moisturiser before your beauty sleep at night that contains Q10, when your skin is most receptive to absorbing it, will help to boost your natural levels of Q10. Therefore giving your skin the energy it needs to repair and regenerate so you can wake up fresh.

Care around the clock

Day and night are like yin and yang: the exact opposites and yet the perfect complement. Your skin has a 24-hour rhythm, too. Arrange your day and night skin care routines to coordinate with it.

During the day, your skin needs protecting; at night, it needs to regenerate

Your skin has its own day and night biorhythm. During the day, it needs protection and hydration; at night, it needs support for its natural regeneration process. Day and night creams should therefore be tailored perfectly with one another. Because the skin is working flat out to regenerate itself at night, night creams are more moisturising and particularly rich in active ingredients. In contrast to day creams, night creams do not contain a sun protection factor. This is why you shouldn’t use a day cream at night as a sun protection factor is superfluous at night. Always apply your night cream as carefully and precisely as your day cream. Find out more about the best day care routine.

BEAUTIFUL SCENTS INDULGE BEAUTY SLEEP

Did you know that your nose never sleeps? Even when you are deep in beauty sleep, your nose is still awake. And that’s not all: it also influences our dreams. Researchers conducted an experiment that proved that smells can direct our dreams. They held different aromas under the noses of sleeping test candidates. The result: the scent of orange produces sweet dreams and smells considered to be unpleasant produced the opposite. So, make sure you have beautiful scents in your bedroom. It’s worth it!