When I discuss skin health with clients, I often bring up circadian rhythms. It might surprise some, but understanding these internal clocks can significantly enhance both our skin and overall wellness.

What Are Circadian Rhythms?

Circadian rhythms are our body’s internal clocks, guiding a roughly 24-hour cycle that affects everything from sleep patterns to hormonal fluctuations. The term derives from the Latin circa (meaning “around”) and diem (meaning “day”). When functioning properly, these rhythms help us feel alert during the day and relaxed at night, seamlessly guiding our daily activities.

As interest in circadian biology expands, its profound impact on skin health and beauty routines has been recognised, leading to the rise of “circadian skincare” which is a holistic approach to skincare that aligns your routine with your body’s natural 24-hour cycle. This may mean using different products and treatments at different times of the day to support your skin’s natural functions during those periods. Essentially, it’s about protecting your skin from environmental damage during the day and stimulating its repair mechanisms at night. In essence, circadian skincare is about understanding your body’s natural rhythms and using that knowledge to optimise your skincare routine for better results. 

This is one reason I choose to partner with Circadia skincare inclinic,  Circadia has been a pioneer in bringing the concept of Circadian rhythms to the health and wellness industry, with formulations that combine pure botanicals, stem cell technology, second generation vitamins, and innovative peptide development to achieve optimal skin health and beauty, delivering science and nature in perfect rhythm. Cleverly leveraging the science of chronobiology—the study of how biological rhythms affect the body—to create products that align with these natural cycles. Circadia offers formulations that are designed to protect the skin during the day and support its natural repair mechanisms at night and incorporate innovative ingredients such as Synchrolife which focuses on enhancing the skin’s natural circadian rhythms. It is designed to support the skin’s biological clock, promoting optimal function and resilience against environmental stressors. It helps the skin synchronise with its natural 24-hour cycle, optimising repair and protection processes, provides protection against oxidative stress caused by external factors like pollution and UV exposure while enhancing the skin’s moisture retention, supporting a hydrated, healthy appearance and reinforces the skin barrier, improving overall skin health and resilience.

How Circadian Rhythms Work

At the core of our circadian rhythm is the suprachiasmatic nucleus (SCN), a small cluster of neurons in the brain that acts as the master clock, regulating all bodily functions. The SCN reacts to light cues, promoting wakefulness with morning light and encouraging sleep as evening falls. This synchronisation helps maintain optimal health and beauty.

The Skin’s Circadian Rhythm

Our skin is remarkably responsive to the time of day, with its physiological processes fluctuating throughout the 24-hour cycle. Aligning our skincare routines with these natural rhythms is vital, as many skin processes occur at specific times. Disruptions in circadian rhythms can lead to impaired skin health and compromised healing and repair.

Aging and Circadian Rhythms

Skin aging can be categorised as intrinsic or extrinsic. Intrinsic aging is influenced by biological factors like DNA mutations and hormonal changes, while extrinsic aging is shaped by environmental factors such as UV exposure and pollution.

Circadian rhythm disorders predominantly affect intrinsic aging. Disruptions in our internal clocks can accumulate over time, rewiring the rhythmic genes in our skin. This can slow down responses to environmental cues, increasing oxidative stress and free radical accumulation, which compromises the skin’s barrier and accelerates aging.

Emerging research suggests that practices like calorie restriction and intermittent fasting may help mitigate the effects of circadian-related skin aging.

Circadian Rhythms and Skin Conditions

Circadian rhythms play a vital role in regulating skin processes such as immunity, cell turnover, and DNA repair. Disruptions can contribute to various skin conditions, with studies showing that irregular sleep patterns—common among night shift workers—exacerbate skin issues. Conditions like psoriasis and atopic dermatitis often worsen at night, highlighting the need for treatments that leverage circadian biology.

What Influences Circadian Rhythm?

Circadian rhythms are influenced by various stimuli known as “zeitgebers.” The most significant is light, particularly blue light, which regulates alertness and hormonal balance. Morning light activates our biological clocks, promoting skin health, while excessive evening blue light from screens can disrupt recovery processes.

Other important zeitgebers include:

• Sound: Environmental noise can interfere with sleep quality.
• Feeding and Fasting: Meal timing can shift biological clocks.
• Temperature Changes: Fluctuations signal when to sleep or wake.
• Behavioural Patterns: Consistent routines help maintain stable rhythms.

Key Skin Functions Regulated by Circadian Rhythms

Circadian rhythms influence all skin functions, enabling it to adapt to changing environments.

• Cell Renewal: Between the hours of  11.00PM to Midnight, the process of cell mitosis of the skin is at its peak. Cell mitosis is the cell division that occurs in order to renew and repair skin – whether you’re asleep or not. If you are sleeping, the skin can focus on this rather than defending itself against external assaults.
• Sebum Production: Oil producing glands are most active during the day, providing a natural barrier against UV damage.
• Hydration: Trans epidermal water loss increases at night, allowing for deeper absorption of nighttime skincare.
• Microbiome Activity: The skin’s microbiome follows a circadian rhythm, and disruptions can worsen conditions like acne.
• Immune Function: The skin’s immune system shifts from defence mode during the day to repair mode at night.

How Do Eating Habits Affect the Skin’s Circadian Rhythm?

What we eat significantly influences our skin’s circadian regulation. Eating during daylight supports natural rhythms, while late-night eating can disrupt overnight repair processes.

• Nighttime Eating: Late snacking and meals can impede skin repair.
• Caloric Restriction: This approach has shown promise in enhancing skin health and restoring healthy rhythms.

To support your skin’s circadian health, avoid late-night snacking and maintain a balanced diet throughout the day.

Curated Tips for Your Skin’s Circadian Rhythm

1. Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time daily.
2. Limit Screen Time Before Bed: Avoid devices 2-3 hours before sleep to reduce blue light exposure.
3. Mind Your Eating Schedule: Refrain from eating 2-3 hours before sleep.
4. Protect Your Skin During the Day:Use gentle cleansers and antioxidant rich skincare. Don’t forget SPF.
5. Personalise Your Night Skincare Routine: Apply products that promote repair, like those with Vitamin A and skin synchronising ingredients and peptides.

A Special Note for Wintertime

Winter can be particularly challenging for skin health. Cold temperatures, low humidity, and indoor heating can lead to dryness and irritation. During this season, our skin’s natural barrier may weaken, winter’s impact on circadian rhythms having several effects on your skin:

1. Dryness and Irritation: Disrupted circadian rhythms can lead to decreased skin barrier function, increasing dryness and irritation, especially in winter’s harsh conditions.
2. Slower Repair Processes: If your sleep is affected by changes in circadian rhythms, your skin’s natural repair processes may slow down, leading to issues like dullness and increased sensitivity.
3. Increased Inflammation: Poor sleep quality linked to circadian disruptions can result in higher levels of inflammation, potentially exacerbating conditions like eczema or psoriasis.
4. Hormonal Imbalances: Disruption of circadian rhythms can affect hormonal balance, leading to increased oil production or breakouts.
5. Decreased Hydration: A lack of proper sleep can lead to reduced hydration levels, making your skin appear more tired and less radiant.

To support your skin during winter, prioritise good sleep hygiene, maintain a consistent skincare routine, and hydrate both internally and externally. Consider adding a skin friendly oil such as Circadia Hydralox Facial Oil: Designed to lock in critical moisture, reduce skin water loss with a supple, non-greasy finish. I love the mix of skin restoring fatty acids and anti-inflammatory ingredients such as CoQ10-  a naturally occurring enzyme found in the mitochondria of cell thats contains antioxidant properties.

or Lira Mystique Illuminating Beauty Oil which harmonises with your skin to provide luminous results with exclusive Mastiha Oil, Madonna Lily Plant Stem Cells, and Vitamin C which will all add extra protection and seal in vital nutrients from other applied skincare.

At Curated Skin and Wellness, I focus on circadian rhythms because I know understanding and leveraging their power can profoundly enhance your skin health and overall well-being. By aligning your skincare routine with your body’s natural 24-hour cycle, you can optimise your skin’s repair processes and protect it from daily damage. Now is the time to take action: establish a consistent sleep schedule, limit screen time before bed, and choose skincare products that complement your skin’s circadian rhythms. Embrace the principles of circadian skincare and achieve the radiant, healthy skin you deserve. Prioritise your skin’s health today for a brighter tomorrow!