Happy Sleep, Happy Skin — References & Further Reading
Note on references
Many NHS sources focus on sleep in relation to physical and mental health, but they do not always make a direct link to skin. Where available, I’ve included dermatology-specific references that highlight the connection between rest, daily habits, and skin. This helps show both what is already known — and what is still missing — from UK public health guidance.
The biological link is well recognised: poor sleep raises stress hormones and inflammation, which can impair the skin barrier, delay healing, and worsen flare-ups in some conditions. Good sleep routines, by contrast, support clearer skin, faster recovery, and healthier overall function.
While much of the advice is framed for those with specific conditions, the principles apply more broadly. If a habit benefits one group, it is likely to support skin health for everyone.
Because everyone has skin. Happy Sleep, Happy Skin.
Daily Habits for Healthier Skin:
1. Establish a bedtime routine
Oxford Health NHS CAMHS: A good sleep routine will help make your skin clearer, eyes brighter, and hair thicker and less greasy.
https://www.oxfordhealth.nhs.uk/camhs/self-care/sleep/why-sleep-matters/importance/
St George’s University Hospitals NHS Foundation Trust – Sleep Hygiene for Teens: Notes that poor sleep can worsen skin, causing spots and pimples, and offers guidance on establishing healthy sleep routines.
https://www.stgeorges.nhs.uk/wp-content/uploads/2023/08/PAM_SHT_LP.pdf
2. Optimise your sleep environment
NHS – Insomnia tips: Keep your bedroom dark, quiet and cool, and avoid screens before bedtime.
https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/
National Eczema Society – Sleep and eczema: A cool, calm bedroom environment helps reduce itching and broken sleep, improving skin comfort.
https://eczema.org/information-and-advice/living-with-eczema/sleep-and-eczema/
Alder Hey Children’s NHS Foundation Trust – Top 10 Tips for Sleep Management: Advises that if your skin is sensitive to certain textures, consider changing your bed sheets and duvet to materials that do not irritate you at night.
https://www.alderhey.nhs.uk/conditions/patient-information-leaflets/top-10-tips-for-sleep-management-2/
3. Practice relaxation techniques
NHS – Sleep tips: Relaxation methods such as meditation and deep breathing help reduce stress and improve sleep quality.
https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/#2
NHS – Meditation for sleep: Mindfulness and meditation can reduce stress and support better sleep.
https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/how-can-meditation-help-with-sleep/#stress
4. Stay active
NHS – Exercise and sleep: Regular activity makes it easier to fall asleep and improves sleep quality.
https://www.nhs.uk/live-well/exercise/exercise-health-benefits/
5. Avoid Stimulants
NHS — How to get to sleep: Avoid caffeine, alcohol, or nicotine close to bedtime. Do not eat a big meal late at night.
https://www.nhs.uk/conditions/insomnia/
British Nutrition Foundation — Sleep and diet: Explains how caffeine and late heavy meals affect sleep quality.
https://www.nutrition.org.uk/nutrition-for/food-and-the-brain/
6. Hydrate Wisely
NHS — Water, drinks and your health: Recommends steady water intake across the day to prevent dehydration.
https://www.nhs.uk/live-well/eat-well/water-drinks-nutrition
British Dietetic Association – Skin Health:
Healthy skin needs good hydration. That means around six to eight glasses a day in the UK climate…
https://www.bda.uk.com/resource/skin-health.html
NHS Dorset – Stay Hydrated, Stay Healthy: Being hydrated improves your energy levels, helps your brain and memory… And it makes your skin look great too.
https://nhsdorset.nhs.uk/news/stay-hydrated-stay-healthy/
Further Reading
Skin Protection Beyond Sunscreen (Cumbria Fire & Rescue Service). This document brings together practical advice on skin protection, citing NHS sources alongside other UK health organisations.
Sleepstation (NHS-approved digital sleep clinic): Provides practical advice on sleep hygiene, including the role of temperature and environment in supporting restorative sleep.
https://www.sleepstation.org.uk
Patient.info: Clinically reviewed UK health site explaining the benefits of good sleep for overall health, and suggesting links with healthier skin.
https://patient.info/news-and-features/does-getting-good-sleep-really-improve-your-skin
Disclaimer
These references are provided for educational purposes only. They link to external organisations (e.g. NHS, British Association of Dermatologists, Cancer Research UK) that offer further information on the topics covered in this flashcard set. The content is not intended to replace medical advice. If you have concerns about your skin or health, please consult your GP or a qualified healthcare professional.