- They Prioritize Quality Sleep
The phrase “beauty sleep” is not metaphorical — it describes a real biological process. During deep sleep, the body produces growth hormone, which stimulates cellular repair and collagen synthesis. Blood flow to the skin increases, delivering oxygen and nutrients and removing waste products. The inflammatory processes that accumulate during waking hours are resolved during sleep. Melatonin, produced in darkness, functions as an antioxidant that protects against skin-damaging free radicals.
Chronic sleep deprivation reverses all of these processes. It increases cortisol levels, which breaks down collagen. It reduces the body’s ability to repair damaged skin cells. It causes fluid to accumulate under the eyes, producing puffiness, and reduces blood circulation, causing the dull, gray appearance that makes people look tired and older than they are. Sleep researchers consistently recommend seven to nine hours of quality sleep per night for adults, with consistent sleep and wake times — including on weekends — to support the circadian rhythm that regulates the body’s repair processes. For women who struggle with sleep quality, the high-return interventions include dimming lights after dinner, keeping screens out of the bedroom, and maintaining a brief consistent wind-down routine.
