Sleep and Our Skin
Sleep has a powerful and direct effect on skin health—often more than any skincare product or procedure alone. The effects of poor sleep are seen on a systemic level as well as a superficial level. When we are chronically under slept, we see feel it in ours bodies and we it on our skin. From a Chinese Medicine perspective, sleep is essential for nourishing the Blood, Yin, and Shen (spirit)—all of which directly govern skin health. The skin is not viewed in isolation; it reflects the state of the internal organs, the flow of qi, and harmony of the whole system.
When our bodies sleep our DNA is repaired, toxins are cleansed from the blood, cells heal and regenerate, and new building blocks like collagen and elastin are formed. From a CM perspective sleep nourishes the blood and yin. If our blood and yin are weak our appearance is dull and pale, our skin becomes dry, thin, dull, and prematurely aged. It is no surprise that when we feel well rested we look our best.
According to Chinese Medicine, the Liver stores the blood and governs the smooth flow of qi and blood throughout the body. It is responsible for cleaning and replenishing the blood and processing toxins, as well as helping to build new blood resources. Based on the TCM body clock, the Liver is most active during the hours of 1-3am when we should be deep asleep. Disruptions in sleep that keep us awake during these hours can lead to more stagnation, heat, and deficiency which can look like breakouts, acne, redness, pigmentation issues, dullness, dryness and sensitivity.
Sleep disruptions and the Organs: Inadequate or interrupted sleep can produce imbalances in our organ systems that show up on the skin. Looking at the skin can tell us what organ is out of balance and how we might support better sleep and overall health.
Heart: Signs of imbalance - restlessness, flushing, dull eyes and complexion, dark purplish circles under the eyes. Support your Heart by giving yourself 1-2 hours of time to unwind before bed. No screens, keep the lights low, engage in activities that bring you joy and dont activate the emotions strongly, write in a journal, meditate, read.
Spleen: Signs of imbalance - puffy face or eyelids, yellowish dull complexion, swollen dark circles under eyes, sagging loose skin. Help your Spleen by not eating too close to bedtime. Avoid indulging in sweets in the evening, especially avoid cold sweet foods, which can bog down the digestion and the spleens ability to process. Wake up by 7-9am to avoid depleting the Spleen further. Opt for going to bed earlier rather than sleeping in.
Liver: Signs of imbalance - acne, breakouts, hormonal imbalances, pigmentation issues, and reactive skin. Aim for being asleep by 10:30pm at the latest. Keep regular bedtime routines. Make sure that movement and exercise are part of your daily routine. Reduce stress as much as possible.
Lungs: Signs of imbalance - eczema, rashes, poor healing of wounds, increased sensitivity, dry skin, flaking. Protect the lungs by using a humidifier in the winter if your home is very dry, avoid sleeping directly near a heat source, avoid sleeping in front of a fan or open window.
Kidneys: Signs of imbalance - sunken appearance to face, dark under eye circles, overall lack of vitality. Keep your feet warm at night with socks and slippers (dont walk barefoot). Soak your feet in hot water for 15-20min before bedtime. Keep your sleeping space dark and eliminate as much light as possible with blackout curtains, unplug any electronics that have visible light in your bedroom and leave phones and other devices in another room to charge.