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.
How does lack of sleep affect skin?
Hope: 'There are two main ways that sleep deprivation impacts skin. First, even short-term sleep loss throws your hormonal system out of balance and disrupts stress regulation. This triggers excess cortisol release, which not only flares existing skin conditions but creates new irritations and sensitivities.
Sleep deprivation also impacts collagen production. Collagen keeps skin elastic and plump. Most of it gets made during sleep, so when you're running on empty, your face shows it. Sagging, loss of bounce, the works. You'll also notice those dark puffy circles around your eyes. That's poor circulation and dehydration kicking in as your body goes into survival mode and your evolutionary brain prioritises breathing over beauty.'
What are the benefits of sleep for skin?
H: 'Good quality sleep keeps your hormonal system in balance, which prevents skin health issues before they start. It maintains collagen and hyaluronic acid production, keeping your skin youthful, translucent and glowing. Your hydration and circulation systems work properly during sleep too, banishing dark circles and puffiness.'
What's the one piece of advice for happy, healthy skin?
H: 'Prioritise enough quality sleep. It will give your skin the best possible chance at looking youthful and healthy for longer.'
What are your go-to skincare products?
H: 'The Instant Kalmer hydrates skin without needing to drink too much water before bed. It's a tricky balance between staying hydrated and not waking up constantly for bathroom trips.
I also love how light and absorbing face serums are for nighttime routines. Middlemist Seven is particularly brilliant for sensitive types like me. The ceramides help rebuild your barrier while you sleep.'
What's the one skincare step you can't live without?
H: Serum!
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.'
For anyone dealing with similar sensitivities, finding the right natural skincare routine makes all the difference. Products free from harsh surfactants and synthetic fragrances can transform reactive skin.
What three nutritional changes can people make to improve their sleep?
- Eat your greens! Green vegetables pack high levels of magnesium, crucial for muscle relaxation and melatonin production. Added bonus: they contain B vitamins, zinc and other minerals needed to absorb the magnesium. Without certain vitamins and minerals, absorption tanks.
- Get good fats. Salmon, mackerel, nuts, and avocado serve double duty. Essential for healthy skin, they're also rich in serotonin and tryptophan, both necessary for producing the sleep hormone melatonin.
- Prioritise protein. Pumpkin seeds, chia seeds, tofu, and fish contain tryptophan, a must for melatonin production.
These dietary tweaks support both better sleep and clearer skin. The connection between sleep deprivation and skin health runs deeper than most people realise.
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
