We all know that sleep is integral to feeling rested and renewed, but did you know your sleep position could also affect how your skin ages?
According to experts, the way you rest your face against your pillow can contribute to fine lines, wrinkles and other signs of ageing over time.
To uncover details about the most skin-friendly sleep position, we reached out to certified dermatologists Dr. Geeta Yadav and Dr. Hannah Kopelman, for their insights into how your nightly routine impacts your complexion.
Plus, we’re sharing some tips on maximising your ‘beauty sleep’. But first, let’s address the basics…
How does your sleep affect your skin?
You’ve probably heard that quality beauty sleep is an important factor in helping to prevent premature ageing. But what does that really mean?
“While you’re sleeping, your cortisol (stress hormone) levels drop, blood flow to the skin increases and collagen production goes up, all of which help the skin recover from the day — this also includes repairing DNA damage incurred by free radical exposure, even those emitted by your devices”, explains Dr. Yadav.
However, the common sleep mistake people make when it comes to ageing is sleeping in the wrong position.
The position you sleep in can also contribute to fine lines and wrinkles, due to the pressure you place on your skin. Below we’ve ranked each sleep position — from best to worst.
Which sleep position causes the least wrinkles over time?
1. Back sleeping — best
By far, doctors say back sleeping is the best position to lie in if reducing wrinkles, fine lines and other signs of ageing is your priority.
“By sleeping on your back, you’re not putting pressure on your face or creating friction between your facial skin and your pillowcase,” says Dr Yadav.
In this position, your skin gets a break from nightly compression and you’re helping sleep to do all the restorative magic we’ve discussed above.
2. Side sleeping — better
There are various studies which indicate that on average, adults sleep on their side 54% of the time, however, this might not be great news for your skin.
“Hunching your shoulders forward is common when side sleeping, this can lead to wrinkles on the decolletage (neck, collarbone and shoulders),” says Dr Yadav.
Not to mention, in comparison to back sleeping, one side of your face is pushed against the pillowcase throughout the night in this position, which can lead to fine lines or wrinkles over time.
According to the University of Queensland’s Faculty of Medicine, wrinkles can be caused because side sleepers are likely to find that their skin is pulled, distorted and stretched as they move during sleep.
3. Stomach sleeping — worst
Stomach sleeping is infamous for how bad it is for your spinal alignment and sleep health in general.
Experts also agree that this is the worst possible position for your skin, since it can cause more wrinkles and contribute to ageing at a much faster rate than the other positions.
On your stomach, much more of your face is smushed into a pillow, putting a lot of pressure on your facial skin, which creates and exacerbates wrinkles over time.
“I see “sleep lines” form in those areas where the skin folds over and over again. Over time, those lines stop fading when you wake up and actually set in as permanent wrinkles,” says Dr. Kopelman.
Five expert-backed methods to boost your beauty sleep
1. Sleep on your back
“My top tip is to try to train yourself to sleep on your back, I know it’s not easy, but it makes a huge difference over time,” says Dr Kopelman.
If you’re not naturally a back sleeper, there are ways to train your body to make the switch gradually.
Creating a barrier of pillows on the side you know you’re likely to naturally try and roll onto can help prevent this happening during the night.
You can also add pillows for additional support under your knees or your lumbar area at the back, to reduce pressure and ease into the position.
2. Invest in a silk pillowcase
Silk is a material known for its benefits for your skin and hair, as it’s smooth, hypoallergenic and naturally moisturizing.
“While other materials can cause friction between your pillowcase and your skin and hair, silk just glides as you toss and turn at night, minimizing the formation of wrinkles and hair tangles,” says Dr. Yadav.
It is also great for hot sleepers, due to its temperature-regulating properties, keeping you cool and fresh during warmer nights, while offering insulation when the temperature drops.
3. Eat a vitamin rich diet
As well as sleeping in the right position, looking at your diet can be useful, as it also plays a huge role in maintaining healthy skin.
Research shows that foods rich in nutrients like zinc, vitamin E, B6, B12, C and D, among others, can have a positive impact on aspects like skin elasticity and firmness.
Overall, there are numerous foods that can help your skin, with just some examples being fruits and vegetables such as avocados (vitamin E), broccoli, oranges, sweet potatoes (vitamin C), and red and yellow bell peppers (vitamin A).
You could also add fatty fish like salmon (Omega-3 fatty acids, astaxanthin, B6 and B12), wholegrains and nuts (zinc), green tea (catechins) and dark chocolate (polyphenols) to your diet.
If you’re using supplements (though a balanced diet as best as your first port of call for getting the right nutrients), make sure to take these at the right time of the day in order to avoid any sleep disruption.
4. Wash your bedding regularly
If you’ve invested in skincare products and expensive silk pillowcases but aren’t seeing results, it may be because you’re not washing your bedding regularly enough. According to Dr. Yadav, this is also directly related to skin ageing.
“Dirt and grime easily build up in our bedding, contributing to blemishes and acne,” she says. This can compromise your skin barrier and lead to inflammation.
“Chronic inflammation in the body (including skin) can accelerate ageing,” Dr. Yadav adds.
Changing your sheets every one to two weeks is recommended to ensure proper hygiene. However, you may want to consider doing so more often if you let your pets sleep on your bed.
5. Establish a consistent bedtime routine
In the words of Bryan Johnson: “Bedtime is the most important appointment of the day.” Having a consistent sleep and wake-up time will help regulate your circadian rhythm— your body’s internal sleep and wake cycle.
This helps you fall into quality sleep faster, giving your body ample time to repair itself— reducing cellular damage and promoting collagen production, crucial for healthy skin.
“Most adults need a minimum of seven hours of sleep per night but this varies from one person to another,” explains Dr. Yadav.
“The key is feeling rested and recognizing if that’s not happening,” she says.