Syncing Cycles – How To Sync Your Skincare Routine To Your Circadian Clock

"The circadian rhythm is your body's natural 24-hour clock that regulates when to sleep, wake up, eat, and be active," explains Dr Madhurya Gogineni, MD Dermatologist, Zennara Clinics. "It's influenced by signals like light and darkness, helping the body maintain a daily schedule." Simply put, it's your body's master clock that governs all. It's important to note that in this 24-hour time frame, internally, our body goes through different processes, which also impact the skin. "Depending on the time of the day, your skin goes through different functions," says dermatologist Dr Su. "During the day time, it focuses on protecting against external environmental stressors like UV rays, pollution, and stress. At night, it's in repair and recovery time." And this is precisely why, aligning your skin's natural circadian rhythm with your skin care routine can optimise your overall skin health.

AM routine : Think protection first! "Since the skin is focused on protection, the goal is to keep it hydrated and shielded from environmental stressors," advises Dr Su. Both experts recommend starting with a gentle cleanser that helps remove any excess oil and overnight build-up. Next, include antioxidants like a vitamin C serum in your AM routine. Since the aim is also to keep your skin hydrated all through the day, Dr Gogineni advises using a lightweight moisturiser and hydrating serum as part of your AM routine. Ingredients like glycerin, ceramides, and hyaluronic acid help protect and strengthen the skin barrier while hydrating it too. Lastly, don't forget to finish the AM routine with a broad-spectrum SPF. "An SPF 50 or higher will help shield the skin from UV damage." PM routine : Think repair and renewal, and therefore look for products that support skin cell regeneration. Start by double-cleansing your skin, ensuring that all traces of makeup and dirt are removed. "Next, treat your skin to active ingredients such as retinol, AHAs, or BHAs, that help promote skin cell turnover and repair damage," says Dr Gogineni. According to Dr Su, even peptides and exosomes encourage skin renewal and are also a go-to for your PM routine. Finally, finish off with a richer and more nourishing moisturiser that will help repair your skin's barrier and lock in hydration while you get your beauty sleep! According to Dr Gogineni, your skin loses more water at night and therefore a proper nighttime routine with hydrating products aids in replenishing moisture, preventing dryness and maintaining a healthy glow.

1. Exercise: Working out closer to your bedtime can disrupt your sleep cycle! Although HIIT workouts work best earlier in the day, your energy levels are at their peak between 2-6 pm — this is the time when you have the fastest reaction time, good cardiovascular function, and muscle strength.
2. Light: Spending 10-15 minutes in sunlight every morning can help improve your mood, stimulate quality sleep, improve your immune system, and so much more. Light before you go to bed, however, can impair sleep. Exposing yourself to any sort of light before sleeping can disrupt melatonin production in the body, impacting your overall circadian rhythm. Therefore, avoid screen time at least an hour before going to sleep.

Skincare is as important internally, as it is externally — therefore syncing your skincare routine with your circadian rhythm helps give the products you're using a bit of boost. "By doing so, you are making your skin care routine work smarter, not harder, by respecting its natural rhythms. This promotes smoother skin, reduces signs of ageing, enhances radiance, and minimises the impact of environmental stressors," adds Dr Su. "Syncing your routine with your skin's circadian rhythm helps enhance your skin's natural ability to protect, repair, and rejuvenate. It's the ultimate way to support your skin's health and give it the care it needs and exactly when it needs it. Adapting to this method not only maximizes results but also helps avoid irritation and sensitisation."

AM

• Cleanse - Use a gentle cleanser to remove sweat and oil that has accumulated overnight.
• Hydrate - Apply a hydrating serum with antioxidants and a lightweight moisturiser to nourish the skin throughout the day.
• Protect - Apply a broad-spectrum sunscreen, which will help protect the skin from UV damage. PM
• Cleanse - Start by double-cleansing your skin to remove oil, makeup, dirt, and sunscreen residue. You can use an oil cleanser, which can be followed up by a gentle foaming cleanser.
• Treat - Apply active ingredients such as retinol, vitamin C, AHAs or BHAs, which will help promote cell turnover and repair any sort of damage.
• Moisturise - You can either opt for a rich moisturiser or a sleeping mask to lock in hydration. Your body goes through a 24-hour cycle which inadvertently impacts your skin. Therefore, you must sync your skincare routine to your body's natural circadian rhythm to allow your products and ingredients to work more efficiently towards healthier, softer, and radiant skin!