AI images show what not getting enough sleep can do to your body — and the ugly toll it can take on your face

Beauty buffs, take note: Your sleep routine might need a serious makeover.

From dull, blotchy skin to bloating, a new study from sleep tech company Simba Sleep reveals the surprising effects of not getting enough rest on both your appearance and overall health.

“A lack of sleep doesn’t just leave you tired — it shows up all over your body,” said Lisa Artis, deputy CEO of Simba’s charity partner, the Sleep Charity.

Skin struggles

Simba’s study of 2,175 adults across the UK found that more than 60% of people aren’t getting the recommended seven hours of sleep each night, with women being the hardest hit. 

Participants were also asked about their physical health and appearance, and Simba used artificial intelligence to visualize the impact of inadequate rest.

They found that skin is one of the first places to show the effects of sleepless nights. Among women, 28% reported sensitive skin after consistently missing out on sleep, compared to just 17% of men. Other complaints included fragile nails, uneven skin tone and a lackluster complexion.

“At night, the skin works overtime to regenerate and repair itself,” Artis explained. “When sleep is compromised, reduced blood flow causes the skin to appear sallow and lack vibrancy, stripping it of its natural glow and vitality.”

Worse still, sleep deprivation can spike levels of cortisol — the body’s stress hormone — exacerbating inflammatory skin conditions like eczema and psoriasis, causing redness, irritation and itching.

Simba’s study found that people aged 35 to 44 experienced the most noticeable effects, with nearly half reporting more eczema on their faces. Meanwhile, 70% of those aged 18 to 34 noticed increased facial dermatitis, and over half of this group reported psoriasis on their arms.

Weight woes

The study also identified a link between sleep deprivation and weight gain.

Nearly seven in ten participants with a body mass index in the obese category reported sleeping less than seven hours a night, compared to 44% of those in the healthy weight category and 55% of those in the underweight category. 

Simba also found that 79% of those who slept less than seven hours a night noted increased fat deposits around their bellies — a trend consistent across both genders.

“During sleep, the body balances hormones like ghrelin and leptin, which control hunger and satiety. Without adequate rest, ghrelin levels spike, making people feel hungrier, while leptin levels decrease, reducing the feeling of fullness,” Artis said. 

This imbalance can lead to late-night snacking, particularly for sugary, high-calorie foods. The study found that women are more likely to indulge in these cravings than men, often turning to food as a way to cope with stress.

Sleep deprivation also affects fat-storage hormones, contributing to weight gain patterns that differ between genders. “Women are more likely to see increased fat in the hips and thighs due to hormonal changes, while men may notice more abdominal fat due to decreased testosterone levels,” Artis said. 

Bloating battle

Fluid retention and swelling were also common consequences of not getting enough shut-eye.

In the study, around 36% of sleep-deprived women complained about bloating compared to half of that by men. Similarly, 15% of women experienced puffy ankles — nearly three times the number of men reporting the same issue.

Researchers believe this is caused by sleep deprivation’s impact on the release of vasopressin, a hormone that regulates water expulsion in the body, leading to that swollen appearance. 

Chronic lack of sleep can also impair kidney function, making it harder for the body to manage water levels effectively.

“For women, fluctuating hormone levels during menstrual cycles and menopause may intensify this fluid buildup,” Artis said. “Men, on the other hand, may experience swelling as a result of compromised cardiovascular health, which could be worsened by lack of sleep.”

The bigger picture

Sleep deprivation isn’t just wreaking havoc on your appearance — it’s affecting your entire body.

Simba’s study found that 34% of women and 18% of men reported cold feet, while 27% of women also experienced cold hands.

“Body temperature is also under circadian control,” Artis said. “Sleep loss can impair the body’s ability to manage and adjust its internal temperature, causing fluctuations and discomfort in the hands and other extremities.”

Sleep loss has been linked to a range of chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes and stroke. It’s also connected to impaired memory and mood swings.

According to the Centers for Disease Control and Prevention, about 1 in 3 US adults don’t get enough sleep every day. An estimated 50 to 70 million Americans suffer from chronic sleep disorders.

Even more alarming? Nearly 40% of adults report falling asleep unintentionally during the day at least once a month — often leading to tragic accidents. In fact, research suggests around 17% of fatal car crashes in the US involve a drowsy driver.