What happens when you disconnect from natural light and time cues? Science journalist and author Lynne Peeples ventured 50 feet below ground to find out. In her quest to uncover how daily habits like meal timing and sunlight exposure impact well-being.
Peeples spent 10 days in a converted Cold War-era missile silo in Arkansas. Her findings, detailed in her book The Inner Clock: Living in Sync With Our Body’s Natural Rhythms, reveal the profound influence of our internal clocks on health, sleep, and happiness.
A Submerged Experiment
Peeples’ temporary home was an Airbnb bunker stripped of daylight and digital time displays. She covered clocks with tape and relied on dim red lighting, known to minimally disrupt circadian cycles. The goal? To observe how her body’s rhythms would function without external cues like sunlight or schedules.
Initially, her internal clock held steady. Voice recordings timestamped her activities, showing she naturally followed a 24-hour cycle—eating, sleeping, and waking consistently. But by day five, things shifted. Her rhythm began drifting, eventually flipping her days and nights. The result? Severe disorientation is akin to jet lag, alongside mood swings, temperature sensitivity, and mental fog. “My thinking turned hazy, and I became clumsier,” she shared on the Everyday Better with Leah Smart podcast.
Why Light Matters?
The experiment underscored a vital truth: Bright light, especially in the morning, is essential for synchronizing our internal clocks. Without it, bodily functions from digestion to immune responses fall out of sync, affecting energy, focus, and mood.
Peeples’ advice? Prioritize morning sunlight. A 15-minute walk or sitting near a window can anchor your rhythm. As evening approaches, dimming lights signal your body to wind down. “Aligning with natural cycles helps our systems perform optimally,” she notes.
Circadian Disruptors to Avoid
Beyond light, Peeples highlights habits that throw off our rhythms:
- Daytime darkness: Insufficient light exposure during the day.
- Nighttime brightness: Excessive artificial light after sunset.
- Irregular eating: Snacking or meals at inconsistent times.
- Time changes: Daylight Saving Time shifts and frequent cross-time-zone travel.
6 Shocking Sleep Mistakes That Are Making You Look 10 Years Older (Dermatologists Are Begging You to Stop!)
January 1, 2025 by Kaylee Torres
You’ve probably heard the saying, “Beauty sleep,” but it turns out that it’s not just a catchy phrase—it’s backed by science. Poor sleep doesn’t only leave you feeling groggy and irritable, but it can also show up on your skin, accelerating the aging process.
Research shows that inadequate sleep can cause a variety of skin issues, from increased wrinkles to a dull complexion. The good news? You can fix it. In this post, we’ll dive into how poor sleep affects your skin and what you can do to reverse the damage.
How Poor Sleep Ages Your Skin
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When you skimp on sleep, your body doesn’t get the time it needs to repair and regenerate cells—especially skin cells. According to a study published in Clinical and Experimental Dermatology, poor sleep has a direct link to skin aging.
The study found that individuals who got less than 6 hours of sleep per night showed increased signs of aging, including fine lines, wrinkles, and sagging skin, compared to those who slept more than 7 hours.
Here’s how sleep—or the lack of it—impacts your skin:
1. Decreased Skin Repair
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During deep sleep, your body goes into repair mode. Skin cells regenerate and repair damage caused by environmental stressors like UV exposure, pollution, and even physical wear.
Lack of sleep hampers this process, leading to a breakdown in collagen production and skin elasticity. Collagen is the protein that keeps your skin firm and youthful, and without adequate rest, collagen production drops significantly, leading to premature aging.
2. Increased Stress Hormones (Cortisol)
Sleep deprivation triggers an increase in cortisol, the body’s primary stress hormone. High levels of cortisol can break down collagen and elastin in your skin, weakening its structure and making it more prone to sagging and wrinkles.
A study published in The Journal of Investigative Dermatology found that sleep-deprived individuals had higher cortisol levels, which directly contributed to skin aging.
3. Reduced Hydration
When you don’t sleep enough, your skin has less time to retain moisture. Dehydrated skin can appear dry, flaky, and more prone to wrinkles.
Studies show that chronic poor sleep leads to reduced hydration levels, making skin appear dull and lifeless.
4. Inflammation and Acne
Poor sleep doesn’t just contribute to wrinkles; it also affects your skin’s ability to fight inflammation.
Sleep deprivation weakens the immune system, making your body more susceptible to inflammation, which can trigger skin issues like acne, redness, and puffiness.
According to a study published in Sleep, people who sleep less than 5 hours a night are more likely to experience skin flare-ups and breakouts due to increased inflammation.
5. Impaired Blood Flow
During sleep, blood flow to the skin increases, which helps deliver nutrients and oxygen needed for cell renewal.
Without sufficient rest, your circulation suffers, meaning your skin doesn’t receive the nourishment it needs to maintain a healthy, glowing appearance. As a result, skin can look dull and lifeless.
How Much Sleep Is Enough?
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The National Sleep Foundation recommends that adults aim for 7 to 9 hours of sleep per night for optimal health.
However, it’s not just about quantity—quality matters too. Deep, restorative sleep allows your body to go through the necessary cycles of skin repair and rejuvenation.
If you’re consistently falling short of this amount, your skin is likely bearing the brunt of it. In fact, research shows that those who sleep fewer than 6 hours per night experience increased signs of aging and have a diminished ability to recover from skin damage.
What You Can Do to Fix It
Now that we understand how poor sleep ages your skin, the question is: what can you do to reverse or prevent this damage? Here are some actionable steps you can take to improve both your sleep and your skin:
1. Prioritize Sleep Hygiene
The foundation of better sleep is good sleep hygiene. Keep your sleep environment cool, dark, and quiet.
Avoid electronics for at least an hour before bed, as the blue light emitted from phones, tablets, and computers can interfere with your sleep cycles.
Creating a bedtime routine, like winding down with a book or meditation, can help signal to your body that it’s time to sleep.
2. Use Skincare Products That Support Skin Regeneration
Incorporate products that promote collagen production and skin repair while you sleep. Look for ingredients like retinoids, peptides, and vitamin C, which are proven to support cell turnover and reduce the visible signs of aging.
Using a night cream with hydrating ingredients like hyaluronic acid can help maintain moisture levels in your skin overnight.
3. Manage Stress
Since stress can wreak havoc on your skin by increasing cortisol levels, finding ways to manage stress is crucial.
Regular exercise, meditation, yoga, or even deep breathing exercises can help lower cortisol levels and reduce inflammation. Reducing stress not only improves your skin but also enhances the quality of your sleep.
4. Stay Hydrated
Drinking water throughout the day is essential for maintaining skin hydration. Aim for at least 8 glasses of water daily.
If your skin is feeling particularly dry, consider using a humidifier in your bedroom to add moisture to the air while you sleep.
5. Adopt a Healthy Diet
What you eat also plays a significant role in how your skin ages. Foods rich in antioxidants, vitamins A, C, and E, and healthy fats support skin health.
Omega-3 fatty acids found in fish, flaxseed, and walnuts can help reduce inflammation and keep your skin looking youthful.
Additionally, avoid excessive caffeine or alcohol consumption, as these can disrupt your sleep patterns and dehydrate your skin.
6. Consider Sleep-Boosting Supplements
If you’re struggling to get enough sleep, certain supplements can help. Melatonin is a well-known sleep aid, but magnesium and valerian root are also proven to help promote relaxation and improve sleep quality.
Always consult with a healthcare provider before taking supplements, especially if you’re on any medications.
The Takeaway
Peeples’ underground journey illustrates the delicate balance of our biological clocks. By embracing natural light, maintaining consistent routines, and minimizing artificial interference, we can enhance sleep, mood, and overall health. As she puts it, “Living in harmony with our inner clock isn’t just about sleep—it’s about thriving.”
For more insights, explore Peeples’ book and tune into her podcast discussions on harnessing circadian science for everyday wellness.
