Hope Bastine is a psychologist specialising in sleep and trauma with a mindfulness-based approach. She’s contributed to Vogue, Psychologies, The Telegraph, Balance Magazine and now, The Pai Life! We asked Hope for her advice on how to get the best out of our sleep, the skin benefits of great sleep and which skincare products she swears by…
Pai: How does lack of sleep affect skin?
Hope: ‘There are two main ways that sleep deprivation impacts skin; The first way is when sleep-deprived, even in the short term, your hormonal system is out of balance and the stress response is poorly regulated. High levels of stress causes the hormone cortisol to be released in excess, which not only triggers existing skin care issues but can cause irritations and sensitivities.
Sleep deprivation also impacts collagen production. Collagen makes the skin nice and elastic. Most of it is produced during sleep, so when you are getting less sleep than your body needs, your face will appear sagging and less plump. You will also probably notice dark puffy circles around the eyes – this is caused by poor circulation and hydration levels as your body goes into survival mode and your evolutionary brain prioritises breathing over beauty.’
Good quality sleep on the other hand keeps your hormonal system in balance
P: What are the benefits of sleep for skin?
H: ‘Good quality sleep on the other hand keeps your hormonal system in balance, which will stave off skin health issues. It also maintains collagen hyaluronic acid production helping to make your skin look youthful, translucent and glowing. Your hydration and circulation system is also maintained during sleep so that will banish dark circles and puffy skin.’
P: What’s the one piece of advice you could give that’s related to happy healthy skin?
H: ‘Prioritise enough and good quality sleep, it’ll give your skin the best possible chance at looking youthful and healthy for longer.’
P: What are your go-to skincare products?
H: ‘The Fragonia & Sea Buckthorn Hand Cream because it has magnesium and B vitamins – all essential for producing and metabolising melatonin. Magnesium is also an effective muscle relaxant so reduces stress levels making sleep possible and is best absorbed topically.
The Lotus and Orange Blossom BioAffinity Tonic is great way to hydrate the skin without drinking too much water before bed. It’s a tricky balance drinking enough water before bed so that you stay hydrated, but not drinking too much so that you end up getting up a lot throughout the night to go to the bathroom. Find creative ways to improve the moisture quality in the air.’
P: What’s the one skincare step you can’t live without?
P: What’s your experience with sensitive skin?
H: ‘I have sensitive skin and react badly to high levels of pollution, products with sodium lauryl sulfate, and laundry soap.’
P: What three nutritional changes can people make to improve their sleep?
- ‘Eat your greens! Green vegetables are high in magnesium which is crucial for muscle relaxation and production of melatonin with an added benefit, they also have B vitamins, zinc a host of other minerals need to absorb the magnesium. If you are deficient in certain vitamins and minerals, it hampers your absorption capacity.
- Get good fats. Foods high in good fats like salmon, mackerel, nuts, and avocado have a cross-purpose application. Not only are they essential for healthy skin but are also high in serotonin and tryptophan which are necessary for the production of the sleep hormone, melatonin.
- Prioritise protein. The protein tryptophan found in pumpkin seeds, chia seeds, tofu, and fish are a must for melatonin production.’
P: Favourite mantra or quote?
H: ‘You have permission to be both a masterpiece and a work in progress, simultaneously’ by Sophia Bush.
For more follow Hope on Instagram @freshperception