Stress, Sleep, & the Gut-Skin Axis
Ever had a “gut feeling” that your breakouts are more than just skin deep?
You might be onto something. In recent years, we’ve uncovered an intimate link between digestive health and complexion—the gut-skin axis—meaning the state of your gut can directly influence the state of your skin.
Gastrointestinal imbalances can manifest as skin issues like acne, eczema, and rosacea. And it’s not just about what you eat—stress and sleep are two major players that are often overlooked.
How many times have you heard this: Stress less, feel better, sleep better.
Easier said than done.
The good news? We aren’t powerless.
Let’s dive in.
That Pesky, Pesky Cortisol
Research shows that chronic stress triggers a cascade of effects from your brain to your gut and then your skin. The stress hormone cortisol plays a central role: elevated cortisol levels can disrupt friendly gut bacteria, increase intestinal permeability, and trigger inflammation throughout the body.
This inflammatory chain reaction weakens the skin’s protective barrier, creating a breeding ground for skin problems. Cortisol and other stress hormones stimulate excess oil (sebum) production and ramps up inflammation, triggering acne flare-ups. Many people with rosacea report stress as a major trigger, while cortisol’s inflammatory effects may also worsen eczema.
Keeping cortisol in check through stress management is crucial for a healthier gut ecosystem and calmer skin.
It’s Called Beauty Sleep for a Reason!
During deep sleep, our bodies perform critical repair and maintenance, including rejuvenating the skin. Sleep deprivation throws these processes off balance.
Lack of sleep disturbs the harmony in your gut microbiome by keeping stress hormones high and disrupting circadian rhythms. People with poor sleep tend to have less microbial diversity, meaning fewer beneficial microbes and more pro-inflammatory strains.
…And then your skin suffers.
People who consistently sleep poorly have lower skin hydration, higher transepidermal water loss (dryness), and accelerated aging due to weakened skin defenses. Sleep-deprived skin also struggles with barrier repair, increasing redness, breakouts, and irritation.
Just like stress, sleepless nights are associated with flare-ups of inflammatory skin conditions, including psoriasis, eczema, and acne.
Prioritizing good sleep supports both gut and skin health, keeping inflammation low and hydration high.
But Exactly How do We Prioritize Calm and Sleep?
Sip some tea…
Unwind with a caffeine-free herbal tea like chamomile or peppermint before bed. These herbs have natural relaxing properties that help lower stress and prepare your body for sleep. Chamomile, in particular, is rich in anti-inflammatory compounds and has been shown to reduce inflammation in the body, easing digestive discomfort and skin irritation.
Try Adaptogens to Balance…
Consider adding adaptogenic herbs to your nighttime routine to help your body adapt to stress more effectively. Ashwagandha, holy basil (tulsi), and reishi mushroom are known to support the adrenal system and modulate stress hormones. They are considered blunt high cortisol levels, helping to balance your microbiome and reduce stress-related skin issues.
Always check with a healthcare provider before adding adaptogens to your routine, especially if you take medications.
Pop Some Probiotics…
Nighttime is the perfect opportunity to feed your gut with beneficial bacteria. Take Opti-Elite Probiotics in the evening or enjoy probiotic-rich foods like yogurt, kefir, or sauerkraut. Prebiotic fibre (from oats, bananas, or flaxseed) also feeds your good gut bacteria, leading to calmer skin over time.
Wind Down with Skin-Friendly Self-Care
Dedicate a few minutes each night to a gentle skincare routine that supports your skin’s microbiome and barrier.
- Use a mild, pH-balanced cleanser to remove dirt and excess oil without stripping good bacteria.
- Apply a hydrating moisturizer to soothe and hydrate.
Pair your skincare routine with relaxing activities like reading or light stretching to prepare your mind and body for sleep.
Glowing Skin Truly Does Start From Within.
By caring for your gut through mindful diet and lifestyle habits, you’re also caring for your skin. In turn, your gut and skin function at their best, keeping inflammation low and glow high.
All of this aids in total-body, holistic wellness.
And isn’t that the goal?
Sources:
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Mahmud MR, Akter S, Tamanna SK, Mazumder L, Esti IZ, Banerjee S, Akter S, Hasan MR, Acharjee M, Hossain MS, Pirttilä AM. Impact of gut microbiome on skin health: gut-skin axis observed through the lenses of therapeutics and skin diseases. Gut Microbes. 2022 Jan-Dec;14(1):2096995. doi: 10.1080/19490976.2022.2096995. PMID: 35866234; PMCID: PMC9311318.
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Bowe WP, Logan AC. Acne vulgaris, probiotics and the gut-brain-skin axis - back to the future? Gut Pathog. 2011 Jan 31;3(1):1. doi: 10.1186/1757-4749-3-1. PMID: 21281494; PMCID: PMC3038963.
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Salem I, Ramser A, Isham N, Ghannoum MA. The Gut Microbiome as a Major Regulator of the Gut-Skin Axis. Front Microbiol. 2018 Jul 10;9:1459. doi: 10.3389/fmicb.2018.01459. PMID: 30042740; PMCID: PMC6048199.