We all experience restless nights every so often, but could excessive tossing and turning, late bedtimes, and insufficient sleep be detrimental to our skin's health and appearance?

In this episode, host Dr. Sethi is joined by a special guest, Dr. Anil Rama, to discuss sleep hygiene and its impact on our skin and overall physical health. Dr. Rama is a neurologist and an expert in sleep medicine who founded and is the Medical Director of Saratoga Sleep and Brain, previously developed and led Kaiser Permanente's tertiary sleep medicine laboratory and serves as Adjunct Clinical Faculty at the Stanford Center for Sleep Sciences and Medicine. In this episode, Dr. Sethi and Dr. Rama discuss the many ways that healthy sleep can benefit our skin and improve our overall wellness. Their enlightening conversation surrounds topics like "beauty sleep," the adverse effects of poor sleep practices, and ways people can improve their sleep quality.

As the founder of RenewMD Beauty Medical Spas and a woman of color, Dr. Sethi is dedicated to spreading science-backed skincare information on The Skin Report. Listen to this episode for more insights on healthy sleep practices for healthy skin!

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Sources:

“SHUT Up and Sleep” by Dr. Anil Rama

https://books.google.com/books/about/SHUT_Up_and_Sleep.html?id=RTxNvgEACAAJ 

Sleep statistics from the Centers for Disease Control and Prevention referenced in “Why Sleep Matters—The Economic Costs of Insufficient Sleep”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5627640/ 

Publication in the National Library of Medicine titled “Circadian Rhythm and the Skin: A Review of the Literature”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6777699/ 

Clinical trial study on the association between perceived stress and impaired cutaneous wound healing titled “Perceived stress and cortisol levels predict speed of wound healing in healthy male adults”

https://pubmed.ncbi.nlm.nih.gov/15110929/

A study on “Insomnia Complaints and Perceived Immune Fitness in Young Adults with and without Self-Reported Impaired Wound Healing”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9412748/

A 2017 study on the “Negative effects of restricted sleep on facial appearance and social appeal”

https://royalsocietypublishing.org/doi/10.1098/rsos.160918

A research article published on “Periocular Dark Circles: Correlates of Severity”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8460477/

2015 study on poor sleep quality and skin aging titled “Does poor sleep quality affect skin ageing?”

https://pubmed.ncbi.nlm.nih.gov/25266053/

A publication on “Brain-Skin Connection: Stress, Inflammation and Skin Aging”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082169/

A study on the “Effects of Sleep Quality on Skin Aging and Function”

https://media.cleveland.com/health_impact/other/Lauder%20Sleep%20Skin%20Study%202013%20IID%20Poster%20%202013%20final.pdf

The Center for Disease Control’s “Tips for Better Sleep”

https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

A 2019 study on “Acne Severity and Sleep Quality in Adults”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7445853/

The Risks of Sleeping “Too Much” – a Survey of a National Representative Sample of 24671 Adults (INPES Health Barometer)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4165901/

Research on “Sleep Duration and Biomarkers of Inflammation”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2635584/

“Biological Rhythms in the Skin” published in 2016

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926335/

The study “Regular Late Bedtime Significantly Affects the Skin Physiological Characteristics and Skin Bacterial Microbiome”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9188400/

A study on the “Effects of bathing-induced changes in body temperature on sleep”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10486043/

Research in 2023 “Physiology, Integument”

https://www.ncbi.nlm.nih.gov/books/NBK554386/

A 2015 study titled “Does the hair influence heat extraction from the head during head cooling under heat stress?”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4667044/#!po=91.6667

Your Face Pillow

https://yourfacepillow.com/

A 2013 study on “Effect of sleep position on perceived facial aging”

https://pubmed.ncbi.nlm.nih.gov/23865987/

A 2019 study on “The impact of sleepwear fiber type on sleep quality under warm ambient conditions”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6716586/