People talk about "beauty sleep" as though it were a magic ingredient, and while it is not magic, it is not entirely a myth either. Sleep affects how we look, how we feel and how well we function, and a consistent evening routine, including a simple skincare routine, can make winding down easier. The challenge is working out how many hours you need, when to go to bed and which products to use in which order.
This guide covers the basics of sleep, shows you how to count back from your wake-up time and explains a simple skincare routine. It is general information, not medical or dermatological advice.
How many hours of sleep do you need?
Sleep needs vary from person to person, but there are widely used guidelines. A consensus statement from the American Academy of Sleep Medicine and the Sleep Research Society recommends that adults get seven or more hours of sleep a night for good health. The National Sleep Foundation suggests a range of seven to nine hours for most adults. Teenagers need more, typically eight to ten hours, and children need more still.
The right amount for you is the amount that lets you wake up feeling reasonably refreshed and function well during the day without relying on large amounts of caffeine.
Understanding sleep cycles
During the night, you pass through repeating sleep cycles, each lasting around 90 minutes, though it can vary from about 80 to 110. A cycle moves through lighter sleep, deeper sleep and REM sleep, the stage associated with vivid dreams. Most adults go through four to six cycles a night.
Waking in the middle of deep sleep can leave you groggy, while waking at the end of a cycle often feels easier. That is why some people choose bedtimes based on whole numbers of cycles. It is not an exact science, since cycle length differs and you cannot know exactly where you are, but it is a useful rule of thumb.
Counting back from your wake-up time
To find a bedtime, pick your wake-up time, choose a number of cycles, and count backwards. Most people also need around 15 minutes to fall asleep, so add that to the calculation. For example, if you need to wake up at 6:30 am:
- Six cycles (9 hours): fall asleep by 9:30 pm, so get into bed about 9:15 pm.
- Five cycles (7.5 hours): fall asleep by 11:00 pm, so get into bed about 10:45 pm.
- Four cycles (6 hours): fall asleep by 12:30 am, so get into bed about 12:15 am. That is the minimum for most adults, and not ideal if it becomes a habit.
The Beauty Sleep Hours Calculator on LoveBloom does this arithmetic for you, so you can try different wake-up times and see the matching bedtimes.
Does sleep really affect your skin?
There is some evidence that it does, though much of it comes from small studies. Researchers have reported that people who sleep poorly tend to rate their own skin and appearance less favourably, and some studies suggest poor sleepers show slower recovery of the skin barrier after stress. During sleep, the body carries out repair processes and blood flow to the skin increases. Sleep deprivation can also make dark circles and puffiness more noticeable. None of this means a good night will transform your skin, but regular, adequate sleep is a reasonable part of skincare.
A simple skincare routine
You do not need ten products. A basic routine covers four jobs: cleansing, treating, moisturising and protecting from the sun.
Morning
- Cleanse gently. Use lukewarm water and a mild cleanser, or simply rinse if your skin is dry.
- Treat (optional). A lightweight serum, such as an antioxidant serum, can go on next.
- Moisturise. A light moisturiser keeps the skin comfortable.
- Apply sunscreen. A broad-spectrum sunscreen of SPF 30 or higher is a daily essential, even on cloudy days. It is widely recommended by dermatologists as the most effective everyday step for protecting skin.
Evening
- Remove sunscreen and make-up. A cleansing oil or balm can help, followed by a regular cleanser if you like.
- Treat (optional). This is when ingredients such as retinoids are usually used, since they can make skin more sensitive to the sun.
- Moisturise. A slightly richer cream can help at night.
A helpful rule of thumb is to apply products from the thinnest consistency to the thickest, so lighter serums go on before creams.
Timing matters
Some steps benefit from a little patience. Cleansing for around 30 to 60 seconds gives the cleanser time to work without stripping the skin. Some active ingredients are used for a set time, such as a face mask left on for ten minutes or a rinse-off treatment with specific instructions. Sunscreen is best applied 15 minutes before going outside and reapplied roughly every two hours when you are in the sun. If you like to time each step, the Skincare Routine Step Timer on LoveBloom keeps you on track so you do not rush or over-do any step.
Introducing new products safely
- Patch test first. Apply a small amount on the inner arm or behind the ear and wait 24 to 48 hours.
- Add one product at a time. Wait a couple of weeks before adding another, so you know what is causing any reaction.
- Go slowly with strong actives. Retinoids and exfoliating acids are best introduced a couple of nights a week and increased gradually.
- Stop if irritated. Redness, stinging or peeling means it is time to pause and simplify.
If you have persistent acne, eczema, rosacea or any skin concern that worries you, a dermatologist can give advice tailored to your skin.
Building a wind-down routine
A calm evening routine helps both skin and sleep. Try dimming the lights an hour before bed, switching off screens, taking a warm shower and keeping your room cool and dark. Doing your skincare at the same time each night works as a signal to your body that the day is ending. Cutting back on late caffeine also helps, as we explain in our caffeine guide, and drinking enough water during the day supports your skin too, as covered in our hydration guide.
The best routine is the one you can keep up. Start small, be consistent and enjoy the ritual of looking after yourself.
This article is general information and not medical or dermatological advice. See a professional for personal concerns.