I prefer sleeping on my stomach. It’s much more comfortable that way, and somehow my body has declared this position a favourite. But there are two things that are forcing me to switch to the back — I’ve a belly-button piercing and the pressure on this ornament prevents the area from healing. That’s one. The second is the sound of every dermatologist’s battle-cry against sleeping this way. Yeah. There’s a very definite connection between sleeping and ageing, and it comes down to the position in which you snooze. Also no skincare formula or routine can undo the effects of this damage if not rectified soon.
I’ve roped in Dr Nivedita Dadu, Renowned Dermatologist, Founder & Chairman of Dr Nivedita Dadu’s Dermatology Clinic and Dr Neha Dubey, Consultant Medical & Cosmetic Dermatologist, Medical Director at Meraki Skin Clinic, Gurugram to share their insights with me on the subject. Just saying — it ain’t pretty.
You’ve Gotta Stop Sleeping Like This Kitten
Are you more prone to developing lines/wrinkles if you sleep in a certain position?
Both experts are of the opinion that certain positions render you susceptible to premature ageing. Dr Neha says, “Yes — sleeping while squishing your face into a pillow in the long-term is the second-most common cause of the premature appearance of wrinkles — after photo ageing (upon exposure to sunlight).”
Dr Nivedita elaborates, “The way we sleep truly reflects on us, and can affect the skin. Sleeping on the back is ideal. Maintaining the 20-30-degree angle during sleep enables better drainage of fluids in the body. But many people sleep on the side or on their stomachs. When you’re sleeping on the side, the skin is pressed into a folded or squished position at some point during the night. Over time, this can leave behind some significant wrinkles in areas like the nasolabial folds, eyes, and lips. Sleep lines occur because regular, long-term creasing of the skin causes collagen breakdown similar to how certain movements lead to the expression of wrinkles. Without enough collagen to support the skin and provide volume, permanent lines and wrinkles begin to form.”
That’s not it. “This position pushes your face into the pillowcase too — full of bacteria, creams and products we have used on the face. The best solution is to clean your pillowcases frequently to avoid zits and rashes,” she ascertains.
Which sleeping position is the worst for wrinkles/lines, and which one is the best to avoid them?
“This mostly happens when people sleep with their faces pressed down onto their pillows, or with their hands pressed against the face. To add to this disaster is the roughness of the pillow against which the face cannot glide smoothly. Sleeping in a certain position isn’t single-handedly responsible for the premature appearance of lines and wrinkles, but it can certainly expedite the process. When sleeping on your stomach or on your side becomes a habit over the years, it can result in the development of vertical lines on the skin because of repeated lateral pressure — more so on lax skin,” Dr Neha says.
Dr Nivedita dives into the intricacies of the phenomenon, “Our skin goes into repair-mode during sleep, and lying in a certain position for several hours can take its toll on your skin. The horizontal position the body takes during sleep shifts the balance of fluid distribution towards the upper body. Daily expansion and contraction of the facial tissue put a strain on the ligamentous support of the face. This eventually leads to stretching and sagging associated with an aged appearance.” She continues…
Sleeping On The Stomach Can…
“Sleeping on the stomach is the worst sleeping position. When we sleep on the stomach, the skin is pushed up against the pillow for hours at a time — which can cause cyclical swelling, and reinforce frown lines around the eyes and lips. Over time, this accelerates the creation of permanent fine lines, creases, and overall facial wrinkles. The pressure of the face into the pillow also creates more puffiness around the eyes as the head and the heart lies at the same level — causing more blood to flow into the face.”
Sleeping On The Side Can…
“Side sleeping can also lead to wrinkles on the décolletage and the side of the face. A huge factor in ageing during sleep is the shearing forces created by the movement of skin against the pillow. When you sleep on your side, you put tremendous pressure on one side. It flattens the cheekbone and triggers wrinkles on the side because of all the friction and pressure. Any skincare product applied on the skin will spread all over the pillow instead of absorbing into the skin.”
Sleeping On The Back Can…
“Sleeping on the back is the best position for prolonging youthful skin. It prevents wrinkles due to the lack of wrinkle-inducing friction. It also stops the skin from feeling the pressure of the face folding into the pillow. The best position is to prop the head up with an extra pillow to ensure that no fluid builds up during sleep. This is your best bet against puffy under-eyes come morning.”
Any other skin-related issues that might arise from sleeping this way?
“The volume loss and laxity of the skin is another problem, and if the sheets and pillow covers are not routinely washed, you can expect acne too,” Dr Neha adds.
And while sleeping on the stomach can reduce snoring and diminish sleep apnea, it’s taxing for the back and neck according to Dr Nivedita. It can lead to the development of rashes, zits, acne, wrinkles, and early signs of ageing like puffy under-eyes. You might even notice your cheeks looking flat on that one side. This position does not allow much circulation in the skin either, and it can cause clogged pores, under-eye bags, and other problems.
What can you do to prevent this from happening — any specific beds/pillows that might help?
Dr Neha tells us that is pretty much a fixable problem. Practice sleeping on your back more, and switch to a silk or satin pillowcase. The lesser the friction with the fabric, the lesser the possibility of developing permanent lines on your face. And Dr Nivedita leaves us with a couple of tips.
- With age, our neck and body need more support, but many pillows exacerbate these problems. If you struggle to sleep on the back, look out for satin pillowcases to alleviate the problem. Gentle pillowcases and sheets can be beneficial — there is less abrasion, and in some cases, a lower risk for bacteria and dust to accumulate.
- Tweak your skin-care routine to help battle the impact of friction and folding while sleeping. Apply your retinol, and don’t forget to use it on the neck and chest as well. This will help keep your cells rejuvenated, soften lines, and encourage collagen production.
- You can also apply a thick cream after the serum as it will sink into the spongy topmost layer of skin, and fight the compression impact of folded skin.
- You can use a silicone pad. They make these shapes for the neck, chest, and even face. They work by keeping the skin hydrated, and prevent the skin from folding and creasing when we move throughout the night.
- You can replenish fine lines and lost volume with a Hyaluronic Acid-spiked serum, and gently pat a brightening eye cream around the orbital bone.
- Seek out a product with caffeine to reduce puffiness.
Are there other factors that contribute to these signs of ageing? What are they?
There are many factors that contribute to ageing according to Dr. Nivedita:
- Sleep: A lack of sleep is one of the primary causes of premature ageing. The skin does not repair, and new cells are not formed. When we are in a deep phase of sleep, the pituitary gland plays an important role when it comes to hormones, connective tissues, and skin renewal. So, please, sleep well.
- Sugar: Apart from increasing your weight, sugar is also responsible for accelerating the process of ageing. Frequent consumption of sugar can lead to Advanced Glycation End — a condition that occurs when a build-up of sugar leads to skin ageing. In very simple terms — when sugars hook up with the very proteins that endow your skin with firmness and elasticity (known as glycation) — collagen and elastin — they become weak and discoloured. This manifests as wrinkles, sagging, and lines on the skin.
- Stress: Stress and ageing are interrelated. Stress leads to other things such as not eating properly, poor sleeping patterns, and a lack of personal hygiene amongst other things. All these factors lead to premature ageing.
- Alcohol: Excessive consumption of alcohol leads to dehydration, and lowers the salt content in the body. This is not good for the skin.
- Sunlight: U.V rays can change the texture, and weaken the elasticity of the skin. Direct sunlight-induced damage causes sagging and bags. Pollution is also just as much a culprit.
Dr Neha seems to concur, “As established previously, your sleeping position isn’t the only reason for the untimely appearance of signs of ageing on your face. There is a multitude of reasons that contribute to premature ageing — like exposure to U.V and blue light, smoking, alcohol, and an overall unhealthy lifestyle. Fixing your skin should be a holistic approach that must include good sleep, exercise, a nutritious diet, and a calm mind. This will give you sustainable results.”
What’s the best skincare routine to prevent signs of ageing?
In terms of skincare, Dr Neha suggests including serums containing Niacinamide, Arbutin, Kojic Acid, and Azelaic Acid into our regimen. Consult a dermatologist to better understand the right time to introduce Retinol into your routine, and in what form and concentration will the formula work on your skin.
Dr Nivedita breaks down the ideal skincare routine for us like this:
- Cleansing is one of the most essential skincare steps for healthy skin. Use a gentle cleanser to get rid of dirt and grime. If the face wash is a high pH cleanser, always follow it up with a toner to balance the pH levels of the skin. After cleansing and toning, apply a good moisturiser to keep the skin soft and supple. Our skin becomes drier as we age. This dryness causes the appearance of wrinkles and fine lines. Moisturiser holds water in the skin and makes it appear more youthful. Always stock up on a facial moisturiser, body moisturiser, and lip balm.
- Even if you’re indoors, UV rays manage to filter in through the windows. Sunscreen is the greatest weapon against sun-induced damage. Always apply sunscreen to any exposed areas of the skin that your clothing does not cover. Use a sunscreen that provides broad-spectrum protection, has an SPF of 30 or higher, and is water-resistant.
- A lot of skin-related problems arise because of poor eating habits. For healthy skin, always avoid overconsumption of alcohol. Alcohol can dehydrate the skin. Avoid foods which are high in sugar and white carbohydrates. These cause the skin to age faster than any other food. Enrich the diet with more protein to boost collagen.
- Incorporate topical antioxidants into your skincare routine. Antioxidants can come in the form of a serum or cream composed of vitamins C and E, flavonoids, resveratrol, and even green tea extracts.
- Usage of Vitamin A and Retinol has proven to be beneficial in reducing lines. Retinol repairs the middle layer of the skin and protects it from free radical damage.
And that’s why you must start sleeping right along with your A+ skincare, RN.
Featured Image: Pexels