Does Lack of Sleep Cause Acne?

Key Takeaways

Poor Sleep Can Trigger Acne: Lack of sleep leads to higher levels of cortisol (the stress hormone), which increases oil production and inflammation in the skin. This creates an environment where acne-causing bacteria thrive, leading to breakouts.
Sleep Enhances Skin Repair: During sleep, the body repairs and regenerates skin cells, boosts blood flow, and increases collagen production. Proper rest also supports immune function, allowing your skin to heal from acne more effectively.
Breaking the Cycle: Consistently poor sleep and acne can create a frustrating cycle. However, improving sleep quality, such as following a consistent bedtime routine and ensuring adequate sleep hours, can help reduce breakouts and promote clearer skin.

Ever woken up to an unexpected pimple after a late night? You’re not alone in wondering if your sleep habits might be affecting your skin. While most of us know that getting enough rest helps us feel better, many don’t realize that sleep plays a crucial role in our skin’s health.

Scientists have discovered that poor sleep doesn’t just leave dark circles under your eyes. It can actually help trigger breakouts and make existing acne worse, too.

And each night, millions of teens and adults across the country struggle with both acne and sleep problems, creating a frustrating cycle that’s hard to break.

The good news? Understanding the connection between sleep and acne could be your key to clearer skin.

What Causes Pimples to Form

Your skin contains Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source thousands of tiny openings called pores, which connect to oil glands beneath your skin’s surface. These oil glands Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source normally produce sebum, a natural oil that helps keep your skin soft and protected.

Problems start when these pores get clogged with extra oil and dead skin cells, creating a plug that traps bacteria inside. As bacteria multiply in the clogged pore, your immune system fights back, causing inflammation Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source that shows up as red, swollen pimples. Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source

This process happens gradually, which explains why you might feel a pimple forming before you see it. Your body’s natural oil production changes throughout the day, with more oil typically produced when you’re stressed or haven’t slept well.

The type of bacteria involved in Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source acne, Propionibacterium acnes or P. acnes, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source thrives in Verified Source ScienceDirect One of the largest hubs for research studies and has published over 12 million different trusted resources. View source these oily, oxygen-poor environments.

When your immune system is weakened from lack of sleep, it struggles to fight these bacteria effectively, leading to more severe breakouts. Read more about the connection between sleep and your immune system.

Common Acne Triggers

Several everyday factors can kickstart the acne formation process, turning a clear face into a battleground for breakouts.

Hormonal changes play a significant role, particularly during puberty, pregnancy, and menstrual periods. These changes can lead to increased oil (sebum) production in the skin’s pores. Further feeding into cycle, many find their period affects sleep.

Other common triggers include:

Greasy or oily cosmetic and hair products that can clog pores
Heavy sweating combined with high humidity
Pressure from sports helmets, tight clothes, or backpacks
Excessive touching, resting on, or rubbing the skin
Certain medications, including steroids, testosterone, Verified Source Medline Plus Online resource offered by the National Library of Medicine and part of the National Institutes of Health. View source estrogen, and some birth control devices like drug-containing IUDs Verified Source Centers for Disease Control and Prevention (CDC) The United States’ health protection agency that defends against dangers to health and safety. View source

While chocolate and greasy foods have traditionally been blamed for acne, research shows little evidence supporting this connection. However, some studies suggest that diets high in refined sugars or dairy products may be related to acne in some people, though this link remains controversial.

Stress doesn’t directly cause acne but can make existing acne worse. Similarly, environmental factors like pollution and high humidity may aggravate the condition, trapping dirt and debris in your pores.

Aggressive skin cleaning isn’t helpful, either. In other words, scrubbing your skin too hard or frequent washing can actually irritate the skin and potentially worsen acne.

Certain skincare products and makeup can also block your pores, especially if they’re labeled as “ comedogenic Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source .”

Touching your face frequently transfers bacteria and oils from your hands, increasing your chance of breakouts. Similarly, pressing your phone to your face can transfer any lingering oils and bacteria.

Why Hormones Matter

Hormones serve as your body’s chemical messengers, playing a crucial role in how your skin behaves and whether you develop acne.

During puberty, your body produces more androgens Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source (‘male’ hormones present in both males and females), which trigger your oil glands to make more sebum.

These hormone changes continue throughout adulthood, fluctuating with stress levels, sleep patterns, and menstrual cycles for women. Overall, hormones regulate Verified Source Environmental Protection Agency (EPA) Works to control/prevent natural and manmade disasters. View source all of your body’s biological processes.

Cortisol your body’s main stress hormone, increases when you’re anxious or haven’t slept enough, telling your oil glands to produce more sebum. Insulin spikes from sugary foods can increase androgen production, explaining why diet affects your skin’s appearance.

Sleep deprivation disrupts your entire hormone system, leading to increased inflammation and oil production. Hormones also affect how quickly your skin cells turn over and how effectively your body fights bacteria.

The delicate balance of hormones in your body can be disrupted by poor sleep habits, creating a cycle that makes acne worse.

How Sleep Affects Your Skin

Think of sleep as your skin’s nightly repair session, when your body works overtime to fix damage and prepare for the next day.

Have you ever woken up from a good night’s sleep and been surprised at how good your skin looks? You’re not alone. “As a sleep scientist, one of the most common topics I hear from strangers at airports is sleep—and how much it affects their skin. And there’s actually science behind it,” said sleep expert Dr. Jing Zhang.

During these crucial hours of rest, your skin goes through amazing changes that can either help fight acne or make it worse, depending on how well you sleep.

What Happens to Your Skin During Sleep

Your skin actually becomes more active at night, working hard to recover from the day’s damage and prepare for tomorrow. The production of new skin cells speeds up at night, replacing old, dead cells that could clog your pores.

Blood flow to your skin increases during deep sleep, delivering extra oxygen and nutrients that help maintain healthy skin cells.

Your skin loses more water during sleep than during the day, a process Verified Source ScienceDirect One of the largest hubs for research studies and has published over 12 million different trusted resources. View source known as Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source transepidermal water loss. This is why moisturizing before bed is so important for keeping your skin balanced.

Your body’s natural antioxidant production peaks during sleep, fighting inflammation that can lead to breakouts. Temperature changes in your skin during sleep affect how well products penetrate and how effectively your skin repairs itself.

At night, your skin becomes more permeable, meaning it’s better at absorbing beneficial ingredients from your skincare products. Your skin’s pH levels also change during sleep, affecting how well it can protect itself against bacteria.

How Your Body Repairs Itself at Night

During sleep, your body kicks its Verified Source Centers for Disease Control and Prevention (CDC) The United States’ health protection agency that defends against dangers to health and safety. View source repair systems into high gear. Growth hormone levels Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source surge Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source during Verified Source Medline Plus Online resource offered by the National Library of Medicine and part of the National Institutes of Health. View source deep sleep, helping to rebuild skin tissue and create new cells that keep your skin healthy.

Your immune system releases proteins called cytokines Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source while you sleep, which help fight inflammation and infection in your skin. The production of collagen, Verified Source Medline Plus Online resource offered by the National Library of Medicine and part of the National Institutes of Health. View source a protein that keeps your skin firm and helps heal acne scars, increases significantly during sleep.

Blood flow increases throughout your body during deep sleep, helping deliver nutrients that repair UV damage and other skin stressors.

The lymphatic system Verified Source Medline Plus World’s largest medical library, making biomedical data and information more accessible. View source becomes more active during sleep, reducing puffiness and removing waste products that can irritate your skin. Your skin’s barrier function replenishes during sleep, making it better at protecting against environmental damage.

Stress Hormones and Their Effects

Sleep deprivation triggers your body to release more cortisol Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source often called the stress hormone, which can wreak havoc on your skin. High cortisol levels signal your oil glands to produce more sebum, creating the perfect environment for acne-causing bacteria to thrive.

Lack of sleep also increases inflammatory proteins Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source in your body, making existing acne more red, swollen, and noticeable. When you don’t get enough sleep, your body becomes less sensitive to insulin, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source leading to increased oil production and inflammation in your skin.

Chronic sleep deprivation can disrupt your entire endocrine system, Verified Source Environmental Protection Agency (EPA) Works to control/prevent natural and manmade disasters. View source throwing off the delicate balance of hormones that affect your skin. Stress hormones interfere with your skin’s natural repair processes, making it harder for acne to heal and increasing the likelihood of scarring.

Your body produces more adrenaline Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source when you’re sleep-deprived, which can dehydrate your skin and make acne appear worse. These stress hormones also break down collagen and hyaluronic acid, two components that help keep your skin clear and healthy.

The Sleep-Acne Connection

Your sleep habits and skin health are more closely linked than you might imagine. Missing just a few hours of sleep can trigger a chain reaction in your body that shows up on your face, often in the form of unexpected breakouts.

How Lack of Sleep Raises Stress Hormones

When you don’t get enough sleep, your body immediately responds by increasing the production of cortisol, the main stress hormone Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source that can wreak havoc on your skin. This surge in cortisol creates a domino effect, triggering other stress hormones that can make your skin more prone to inflammation and breakouts.

Your body interprets lack of sleep as a form of physical stress, causing your adrenal glands to work overtime producing stress hormones throughout the day. These elevated stress hormone levels can remain high for up to 24 hours after a poor night’s sleep, continuing to affect your skin long after you wake up.

Sleep deprivation disrupts your body’s natural hormone rhythm, causing stress hormones to peak at unusual times when they should be at their lowest. High stress hormone levels make your skin more sensitive to irritants and more likely to react with inflammation.

Your body’s stress response also increases blood sugar levels, which can lead to increased oil production and more acne. Even one night of poor sleep can raise cortisol levels enough to trigger a breakout in sensitive skin.

Why Tired Skin Produces More Oil

Sleep deprivation throws your skin’s oil production into overdrive, as tired skin often overcompensates by producing excess sebum. Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source Your oil glands become more active when you’re tired, responding to increased stress hormones by pumping out more oil than your skin needs.

This excess oil production can start within hours of missing sleep, creating an environment where acne-causing bacteria thrive. Lack of sleep also affects how well your skin regulates oil production, making it harder for your body to maintain the right balance.

When you’re tired, your skin becomes less efficient at processing and using the oil it produces, leading to more clogged pores. The combination of stress hormones and increased oil production creates a perfect storm for acne development.

Your skin’s natural exfoliation process slows down when you’re sleep-deprived, allowing dead skin cells to mix with excess oil and clog pores. Changes in your skin’s pH levels during sleep deprivation can also stimulate more oil production as your skin tries to protect itself.

How Sleep Loss Weakens Your Immune System

Missing sleep significantly impacts your immune system’s ability to fight off acne-causing bacteria and reduce inflammation. Your immune system does most of its repair and regeneration work while you sleep, so cutting this time short leaves your skin more vulnerable to bacterial growth.

Sleep deprivation reduces the production of protective proteins called cytokines, which help your skin fight off acne-causing bacteria. Your body’s natural inflammation response becomes less effective when you’re tired, making it harder to heal existing breakouts and prevent new ones.

Studies show that even short-term sleep loss can reduce your immune system’s efficiency significantly, making it much harder for your body to maintain clear skin. Lack of sleep affects how quickly your skin can heal from breakouts, potentially leading to more scarring and longer-lasting acne.

Your skin’s barrier function becomes compromised when you’re sleep-deprived, making it easier for bacteria to penetrate and cause infections.

The reduced immune function from lack of sleep can make your acne treatments less effective, as your body struggles to respond to both internal and external healing factors.

How to Break the Cycle

Stopping the cycle of poor sleep and problematic skin doesn’t have to be complicated. With the right routines and consistent habits, you can help your skin heal while getting the rest you need.

Best Bedtime Routines for Clear Skin

Your nighttime routine sets the stage for how well your skin repairs itself while you sleep, making those pre-bed habits crucial for maintaining clear skin.

Wash your face with a gentle cleanser 30 minutes before bed
Apply acne treatments first, then wait 5 minutes
Use a non-comedogenic moisturizer in your nighttime skin routine
Change pillowcases twice weekly
Keep hair away from your face while sleeping, such as with a sleep bonnet
If you oil your hair before bed, ensure you’re not transferring any to your face
Avoid touching your face after applying products
Place a humidifier near your bed
Use clean, silk pillowcases when possible

Following these simple steps each night helps create the perfect environment for your skin to heal and regenerate while you rest.

How Many Hours of Sleep You Really Need

Research shows that the sweet spot for skin health and overall wellness varies slightly by age, but there are clear guidelines for how many hours of sleep you should be getting.

Age	Sleep Hours
0 to 3 months	14 to 17 hours
4 to 11 months	12 to 15 hours
1 to 2 years	11 to 14 hours
3 to 5 years	10 to 13 hours
6 to 13 years	9 to 11 hours
14 to 17 years	8 to 10 hours
18 to 64 years	7 to 9 hours
65 years+	7 to 8 hours

If need be, use a bedtime calculator to figure out when you should be going to sleep. It’s also important to remember that these numbers are just guidelines.

You might feel better with a few hours more or less sleep, so it’s essential to listen to your body, as everyone’s needs are different, advises sleep expert Dr. Jing Zhang. If you need to stay up for a night or two, don’t worry too much—life happens. Sleeping in on the weekends can help reverse some of the damage and lower your stress hormones.

Getting the right amount of sleep consistently is more important than occasionally having one perfect night of rest. And don’t let the fear of a bad night of sleep stop you either, as that is the path to orthosomnia.

Just remember these as you’re planning out your ideal sleep schedule:

Maintain consistent sleep and wake times
Aim to sleep during the crucial 10 PM – 2 AM window
Allow extra sleep time when fighting breakouts
Don’t plan to always “catch up” by sleeping late on weekends

Tips for Better Sleep Quality

The quality of your sleep matters just as much as the quantity when it comes to keeping your skin clear and healthy.

Create a completely dark sleeping environment
Keep your bedroom temperature between 65-68°F
Stop using electronic devices at least 1 hour before bed
Practice 5 to 10 minutes of deep breathing
Use white noise or sleep sounds if needed
Avoid caffeine after 2 PM, or about nine hours before bed
Exercise at least 4 hours before bedtime
Develop a relaxing pre-sleep ritual

Even small improvements in sleep quality can lead to noticeable changes in your skin’s appearance and health.

FAQs

Will I see results immediately if I start getting better sleep?

While some people notice their skin looks less inflamed after just a few good nights of sleep, lasting improvements usually take a few weeks of consistent quality rest. Think of good sleep as a long-term investment in your skin health. It has to build up over time, just like a savings account.

That’s because your skin cells need time to adjust to your new sleep schedule and complete their repair cycles effectively. Combining better sleep with a regular skincare routine can further hasten improvement.

Why am I still breaking out if I’m getting enough sleep?

Sleep is just one piece of the acne puzzle, albeit an important one. Your breakouts might be influenced by other factors like diet, stress, hormones, or your skincare routine.

Take a look at your bedtime habits—are you changing your pillowcase regularly, keeping your hair away from your face while you sleep, and washing your face before bed?

Sometimes, small adjustments to your sleep habits can make a big difference, even if you’re getting enough hours.

Is sleeping with acne treatment products more effective?

Applying acne treatments before bed can make them more effective because your skin is in active repair mode during sleep. However, be sure to apply treatments at least 30 minutes before lying down so they can properly absorb into your skin.

Using too many products or applying them too close to bedtime might irritate your skin or stain your pillowcase. Remember to always follow up with a non-comedogenic moisturizer to prevent your skin from overproducing oil during the night.

What if I can’t get to bed on time due to work or school?

While falling asleep fast between 10 PM and 2 AM is ideal, it’s not the only way to get skin-healing benefits from your rest. The most important factor is getting enough consecutive hours of quality sleep, even if your schedule shifts later.

Try to maintain a consistent sleep schedule that works for your lifestyle. Your skin can still repair itself during these hours, though you might want to use blackout curtains or an eye mask to ensure your sleep environment is dark enough to support your body’s natural rhythm.

What’s the best sleeping position for preventing acne?

Sleeping on your back is generally considered the best position for acne-prone skin since it prevents your face from pressing against bacteria that might have accumulated on your pillow.

However, if you’re a side or stomach sleeper, changing your pillowcase frequently (every 2-3 days) and using silk or copper-infused pillowcases can help reduce friction and bacteria buildup.

Remember that the quality of your sleep matters more than your sleeping position, so don’t sacrifice comfort and good rest trying to force yourself to sleep in an unnatural position.

Does napping help with skin health?

While naps can help you feel more energized after a bad night’s sleep, they don’t provide the same skin-healing benefits as a full night of uninterrupted sleep.

Short naps (20-30 minutes) can help reduce stress hormones that trigger breakouts, but they don’t allow your body to enter the deep sleep stages where most skin repair happens.

Your skin needs those long periods of consecutive sleep to complete its repair cycles properly. If you do need to nap, try to keep it under 30 minutes and before 3 PM to avoid disrupting your nighttime sleep.

How can I prevent acne breakouts when I know I’ll have a few late nights?

When you know you’ll have some inevitable late nights (such as sleep deprived nurses and other shiftwork professions), you can take steps to minimize their impact on your skin. Try to prep your skin by getting extra sleep the nights before, staying hydrated, and being extra diligent with your skincare routine.

Consider using oil-absorbing sheets during the day and applying a hydrating mask the morning after a late night. It’s also helpful to keep stress levels in check during these periods, as lack of sleep combined with stress can be particularly troublesome for acne.

Can I pop a pimple I wake up with?

Aggressively squeezing, scratching, picking, or rubbing pimples can lead to several negative consequences: skin infections, slower healing time, and scarring.

If you have a pimple that’s bothering you, it’s better to follow proper self-care steps such as gently cleaning your skin with a mild, nondrying soap and using appropriate over-the-counter acne medications containing ingredients like benzoyl peroxide, sulfur, resorcinol, adapalene, or salicylic acid.

If you find yourself frequently dealing with severe or persistent acne that’s tempting you to pop pimples, contact your healthcare provider. They can prescribe stronger medicines or discuss other treatment options like topical antibiotics or prescription creams.

Conclusion

The connection between sleep and skin health is more powerful than most people realize, with every hour of quality rest contributing to clearer, healthier skin.

While acne can feel frustrating and sometimes overwhelming, understanding how sleep affects your skin puts you back in control of your complexion.

Your body works tirelessly during sleep to repair and restore your skin, making those nighttime hours precious for maintaining clear skin and preventing breakouts.

Science has shown us that consistent, quality sleep isn’t just a beauty tip. It’s a fundamental part of skin health that can enhance the effectiveness of your other acne-fighting efforts.

By prioritizing good sleep habits and following a proper bedtime routine, you’re giving your skin the best chance to heal and stay clear.

The path to clearer skin might start with something as simple as getting to bed a little earlier tonight, knowing that every good night’s sleep brings you one step closer to the complexion you want.

Featured Mattresses

Featured Products