Why Beauty Sleep Is a Real Thing (and How to Get More of It) 

by JJ Virgin on December 21, 2023

Beauty sleep isn’t just a catchy phrase. Science shows the quality and quantity of your sleep can profoundly impact your physical appearance. 

In a revealing study, researchers explored how people perceive each other based on their sleep patterns. Participants were photographed after having adequate sleep and after experiencing sleep deprivation.  

These images were then shown to other individuals, who were asked to rate their willingness to befriend the subjects. The results were striking: when participants hadn’t gotten enough sleep, they were perceived as less attractive, less healthy, and more tired. (On a positive note, their levels of trustworthiness didn’t change.)1 

5 Beauty Benefits of Sleep 

Getting great sleep helps you feel your best, but it also offers numerous benefits that help you look your best. 

1. Healthy Skin 

Poor sleep can lead to skin problems like dark circles, puffiness, and premature aging.2  

That’s because deep sleep plays a crucial role in skin health: it promotes the repair and renewal of skin cells while maintaining a balanced pH level, which helps your skin maintain a healthy protective barrier. This can prevent skin issues like dryness and acne.3 

Quality sleep also contributes to collagen production, a vital protein for skin firmness and elasticity. Inadequate sleep can reduce collagen production, resulting in fine lines, wrinkles, and sagging skin.4 

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2. Radiant Hair 

While you sleep, your body directs essential nutrients and oxygen to your hair follicles, promoting hair growth and strengthening strands.5 

Hormones like insulin-like growth factor (IGF-1) and melatonin are also vital in the hair-growth cycle. They help maintain healthy follicles and stimulate hair growth. Sleep deprivation can disrupt the production and regulation of these hormones, potentially leading to hair loss, slower hair growth, dull hair, and more.6 

3. More Energy 

Restorative sleep boosts energy levels, leaving you feeling refreshed and energized.

Restorative sleep varies slightly from deep sleep. Deep sleep, or non-REM sleep, is the most physically restorative stage of sleep. During this stage, your body undergoes essential processes for physical recovery, growth, and repair.

Deep sleep enhances your ability to produce adenosine triphosphate (ATP), the body’s primary energy molecule.7 Increased energy throughout the day can boost your motivation for engaging in physical activities, further supporting your overall health and enhancing your appearance. 

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4. Stress Management 

Quality sleep is essential for effectively managing stress, preventing energy drain, and minimizing the risk of premature aging and skin breakouts.8  

A good night’s sleep helps your body regulate stress-hormone levels more effectively.9 Improved stress management can make it easier to stay motivated and engaged in activities that contribute to your overall health and beauty, including brisk after-dinner walks and consistently hitting the gym. 

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5. Better Mood 

Research has shown a strong link between sleeplessness and mood disorders, including feelings of anger, irritability, depression, and anxiety during the day.10

Being well-rested positively impacts your mood, leading to a brighter and more optimistic outlook, increased openness to new experiences, and a more positive attitude towards physical activities and self-care routines.

Research shows that people associate physical attractiveness with those who are happier and maintain subjective well-being.11 

Other Benefits of Great Sleep 

Deep sleep provides many other benefits that indirectly support beauty. They include supporting: 

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How to Get More Sleep 

Beauty sleep is not a myth; it’s a scientifically supported reality. During quality sleep, your body undergoes essential processes that promote physical and mental well-being, ultimately enhancing your appearance. 

Prioritizing 7 to 9 hours of quality sleep each night can significantly benefit your appearance and overall well-being. Investing in consistent, replenishing rest is one of the most effective, natural ways to enhance your beauty and feel your best. 

To achieve great sleep, practice good sleep hygiene: 

  • Ensure your bedroom is dark, quiet, and at a cool temperature (65-68° is optimal). 
  • Invest in a comfortable mattress and pillows. Sleep&Glow is my go-to source for pillows, blankets, sleepwear, and more. Visit them here and use code jjvirgin for $20 off all pillows and blankets. 
  • Remove electronic devices emitting blue light or wear blue-blocking glasses around bedtime. 
  • Avoid screens at least an hour before bedtime. 
  • Develop a relaxing pre-sleep routine like reading, bathing, or engaging in breathing exercises. 
  • Maintain a consistent sleep schedule, even on weekends. 

Falling and staying asleep can be a challenge. Taking the right sleep supplements can help. The Optimal Sleep Kit contains three supplements that help you fall asleep faster, stay asleep through the night, and feel rested.*  

  • Sleep Candy™ is a delicious, lemon-flavored chewable that supports restful sleep and tranquility. We’ve combined 3 mg of melatonin with 5-hydroxytryptophan (5-HTP), a precursor to serotonin and melatonin. Inositol and L-theanine provide additional calming support, while vitamin B6 helps convert 5-HTP to melatonin. This uniquely designed synergistic formula provides your best night’s sleep every single night.* 
  • Magnesium Body Calm provides 300mg of highly bioavailable magnesium bisglycinate chelate to support deep sleep, manage your mood, balance blood sugar levels, and more.* 
  • All-In-One Shake provides 20+ grams of high-quality protein for deep, replenishing sleep. Protein provides the amino acid precursors to sleep-regulating hormones like serotonin and melatonin. Protein also helps stabilize blood sugar levels, preventing spikes and crashes that can disrupt sleep.* 

Order the Optimal Sleep Kit here. 


  1. Sundelin T, Lekander M, Sorjonen K, Axelsson J. Negative effects of restricted sleep on facial appearance and social appeal. R Soc Open Sci. 2017 May 17;4(5):160918. doi: 10.1098/rsos.160918. PMID: 28572989; PMCID: PMC5451790. 
  1. Oyetakin-White P, Suggs A, Koo B, Matsui MS, Yarosh D, Cooper KD, Baron ED. Does poor sleep quality affect skin ageing? Clin Exp Dermatol. 2015 Jan;40(1):17-22. doi: 10.1111/ced.12455. Epub 2014 Sep 30. PMID: 25266053.  
  1. Healthline: Beauty sleep: Is it real? 
  1. WebMD: The Truth About Beauty Sleep 
  1. Natarelli N, Gahoonia N, Sivamani RK. Integrative and Mechanistic Approach to the Hair Growth Cycle and Hair Loss. J Clin Med. 2023 Jan 23;12(3):893. doi: 10.3390/jcm12030893. PMID: 36769541; PMCID: PMC9917549. 
  1. Horesh EJ, Chéret J, Paus R. Growth Hormone and the Human Hair Follicle. Int J Mol Sci. 2021 Dec 8;22(24):13205. doi: 10.3390/ijms222413205. PMID: 34948002; PMCID: PMC8706217. 
  1. Harvard Health: How sleep boosts your energy 
  1. Yegorov YE, Poznyak AV, Nikiforov NG, Sobenin IA, Orekhov AN. The Link between Chronic Stress and Accelerated Aging. Biomedicines. 2020 Jul 7;8(7):198. doi: 10.3390/biomedicines8070198. PMID: 32645916; PMCID: PMC7400286. 
  1. Hirotsu C, Tufik S, Andersen ML. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Sci. 2015 Nov;8(3):143-52. doi: 10.1016/j.slsci.2015.09.002. Epub 2015 Sep 28. PMID: 26779321; PMCID: PMC4688585. 
  1. Better Health Australia: Mood and sleep 
  1. Psychology Today: Are the Physically Attractive Also Happier? 
  1. Paller KA, Creery JD, Schechtman E. Memory and Sleep: How Sleep Cognition Can Change the Waking Mind for the Better. Annu Rev Psychol. 2021 Jan 4;72:123-150. doi: 10.1146/annurev-psych-010419-050815. Epub 2020 Sep 18. PMID: 32946325; PMCID: PMC7983127. 
  1. Mayo Clinic: Lack of sleep: Can it make you sick? 
  1. Dattilo M, Antunes HK, Medeiros A, Mônico Neto M, Souza HS, Tufik S, de Mello MT. Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis. Med Hypotheses. 2011 Aug;77(2):220-2. doi: 10.1016/j.mehy.2011.04.017. Epub 2011 May 7. PMID: 21550729. 

*These statements have not been evaluated by the Food & Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease. The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern.