Experts highlight that while diet and topical treatments are essential, exposure to artificial light at night and poor sleep patterns interfere with skin recovery.
Published Mar 17, 2025 | 7:00 AM ⚊ Updated Mar 17, 2025 | 7:00 AM
Synopsis: Lack of quality sleep could be accelerating skin ageing by disrupting the skin’s natural circadian rhythm, which governs repair and regeneration at night. Experts highlight that while diet and topical treatments are essential, exposure to artificial light at night and poor sleep patterns interfere with skin recovery, leading to dryness, dullness, and increased breakouts.
Have you ever noticed your skin feels oilier during the day but drier at night? Or that breakouts worsen after a few sleepless nights?
For years, dermatologists and nutritionists have stressed the importance of a nutrient-rich diet for youthful skin. Antioxidants from fruits, omega-3 fatty acids from fish, and hydration from water have all been considered essential for maintaining skin health.
While diet remains crucial, emerging research suggests it is only part of the equation. The other key factor? Your sleep cycle, also known as the circadian rhythm.
At the Longevity India Conference 2025, held at the Indian Institute of Science (IISc) in Bengaluru, experts challenged the idea that skincare is just about topical treatments and diet. The hours you spend asleep play an equally – if not more – critical role in how your skin ages.
Speaking on ‘Skin Circadian Rhythm: Decoding the Timekeeper of Skin Health,’ Dr Anita Damodaran, Senior Research Manager at Unilever Research and Development (R&D), explained:
“Research on circadian rhythm has shown that central and peripheral clocks – all cells and organs have a clock – are regulated by light, food intake, temperature, etc. Interestingly, other than the molecular players, light is the main regulator of circadian rhythm.”
Your skin follows a strict daily cycle: protecting itself during the day and repairing damage at night.
Dr Damodaran explained that skin contains special light-sensing proteins called opsins, similar to those in the eyes. These proteins respond to ultraviolet A (UVA), visible, and blue light from both the sun and artificial sources like screens.
During the day, the skin is in protection mode, shielding itself from pollution, UV rays, and environmental damage:
This makes the skin most resilient in the morning. However, exposure to sunlight, pollution, and stress throughout the day gradually takes a toll.
At night, the skin switches to repair mode, fixing the damage accumulated during the day:
However, a lack of deep sleep can disrupt this process.
Dr Damodaran noted that light exposure at night affects the skin’s natural repair cycle:
Making small but consistent lifestyle changes – such as prioritising quality sleep and managing light exposure – can help maintain youthful, healthy skin.
Deep sleep is essential for effective skin repair. Frequent late nights or poor-quality sleep can lead to signs of ageing, dullness, and breakouts.
Dermatologists South First spoke to highlighted that the skin is more vulnerable to damage during the day, making daily sunscreen use essential to prevent UV-related harm.
As part of a skincare routine, Dr Abhiram S, a dermatologist from iSkin Clinic, recommends cleansing at night to remove dirt, pollution, and oil buildup.
Sleep experts, meanwhile, advise reducing blue light exposure in the evening to avoid disrupting circadian rhythms, which can accelerate skin ageing.
Additionally, red light therapy may support skin healing and reduce inflammation.
(Edited by Dese Gowda)
