13 Reasons Why actress Alisha Boe says sleep is her best beauty hack – but does ‘beauty sleep’ really work?

The Gen Z Netflix star swears by sleep for healthy-looking skin, but is there any science behind getting a good night’s sleep?

From pricey peptides to LED masks and expensive facials, there’s no shortage of things promising to give us better skin.

But 13 Reasons Why actress Alisha Boe’s favourite beauty trick is a lot simpler and more affordable: getting a good night’s sleep.

“My favourite beauty hack is sleep,” says the 29-year-old, who is the new ambassador for YSL Beauty’s Black Opium fragrance. “Sleep and smelling good.”

The Buccaneers star is a fan of keeping her beauty routine simple, relying more on what happens outside of her skincare routine.

“The biggest beauty routine that I do that has helped me consistently over time, especially with my lifestyle – early mornings, travelling – is sleep,” she told the Press Association.

“Sleep is so underrated, it’s so important and it’s so good for your wellbeing over time. It’s a marker of health – and it’s hard to do. Sleeping is hard, so I’m trying to perfect my sleep.”

So, does the age-old idea of getting your ‘beauty sleep’ actually stand up to scrutiny?

Is ‘beauty sleep’ really a thing?

According to aesthetic physician Dr Barbara Kubicka, there is some truth behind the phrase.

“I think beauty sleep has earned its reputation and while we often focus on expensive skincare or treatments, good sleep is one of the foundations of healthy skin,” she explains.

“While you’re asleep, your body has the chance to repair itself and that includes your skin.”

During the day, our skin is dealing with external factors including UV rays, pollution and changing temperatures, Kubicka says, while night gives it an opportunity to recover.

“Repair processes become much more active, the skin barrier starts to restore itself and collagen production continues,” she says.

This doesn’t mean a lie-in will suddenly transform your complexion, but Kubicka says people who regularly sleep well can have skin that “looks brighter, feels less irritated and generally recovers better”.

Can you see a bad night’s sleep on your face?

Unfortunately, there is a reason you might look in the mirror after a late night and feel you look noticeably more tired.

“Your skin can look flatter and more tired, the eye area often becomes darker or puffier and you can lose that healthy glow,” explains Kubicka.

NHS GP and resident sleep expert at Time4Sleep, Dr Hana Patel, says sleep deprivation can also contribute to red and swollen eyes, dark circles, hanging eyelids and wrinkles around the eyes.

One bad night isn’t cause for panic, however.

“One late night isn’t going to suddenly age you,” Kubicka stresses. “But if poor sleep becomes the norm, the effects are much harder for your skin to bounce back from.”

Chronic sleep deprivation may also contribute to sensitivity, dehydration and slower healing, and the importance of sleep extends far beyond our appearance.

Patel says getting enough good-quality sleep supports concentration, memory, problem-solving and our emotional capabilities.

The NHS recommends the average adult gets around seven to nine hours a night.

Can good sleep help your skin age better?

While there may be some substance to ‘beauty sleep’, Kubicka cautions against thinking of it as an anti-ageing treatment.

“I wouldn’t go as far as saying sleep is an anti-ageing treatment, but it certainly gives your skin the best chance of ageing well.

“Ageing is influenced by things like genetics and sun exposure, so we can’t stop it altogether. What we can do is reduce unnecessary stress on the skin.”

Regular good-quality sleep supports the skin barrier and its natural repair processes, she explains, and these seemingly small benefits can accumulate over time.

So, how do you get better beauty sleep?

You probably don’t need to invest in an elaborate night-time routine. “The basics will always have the biggest impact,” says Kubicka.

“Try to go to bed and wake up at roughly the same time every day, avoid scrolling on your phone right before bed and make your bedroom somewhere that’s cool, dark and comfortable.”

Patel recommends establishing a regular sleep-wake cycle and winding down away from screens before bed, with relaxing activities such as taking a warm bath.

And while silk pillowcases might be synonymous with beauty sleep on social media, they aren’t going to compensate for poor sleep.

“Silk pillowcases can be a nice addition because they’re gentler on both skin and hair, but they’re not essential,” says Kubicka.

Boe has developed her own way of switching off after long days on set.

“With all of our screens nowadays it’s really hard to not have all of that noise,” Boe says. “We’re so oversaturated with information and I think it’s really important in this day and age to just sit with your own thoughts and not have the outside world creeping in.”

The actress also turns to reading, music, Pilates, yoga, stretching and Epsom salt baths when she wants to relax and reset.

Sleep isn’t Boe’s only beauty non-negotiable. While many would choose concealer or mascara as their must-have beauty product, the actress says scent is one of the few things she rarely leaves the house without.

“Fragrance is part of my everyday routine,” she says, “I really do feel like it’s such an important part of how you express yourself.”

For Boe, much of its appeal lies in the connection between scent and memory – and in the impression it can leave on other people.

“You’re never going to get hired if you smell bad,” she laughs. “Smelling good is on the top of the list and it’s honestly what people remember about you.”