How To Sleep To Stop Wrinkles

Whether you’ve noticed pillow creases on your face in the morning or have seen the latest TikTok trend about sleeping and fine lines, if you’re here, you’re likely wondering how to sleep to stop wrinkles!

Many factors are at play when it comes to your skin. However, there is a link between how you sleep and wrinkles.

This article shows how you can make simple sleep changes that support healthier, smoother skin.

Can Sleeping on Your Side Cause Wrinkles?

Side-sleeping is comfortable for many of us, but it can increase the amount of pressure your face makes with the pillow surface.

When your cheek is pressed into the fabric for hours, the skin can crease and compress, especially around the eyes, cheeks and mouth.

Over time, and particularly as collagen levels decline, repeated nightly pressure may contribute to what many call sleep wrinkles side sleeper concerns.

This doesn’t mean side-sleeping is “bad”, but it does mean certain habits can help reduce unnecessary skin folding during the night.

Remember that other factors can cause wrinkles. For example, a study found that dryer skin with a more alkaline pH in the outer layer was slightly more prone to wrinkling (Hillebrand et al., 2010).

Sleep & Lifestyle Tips To Prevent Wrinkles While Sleeping

You’re not the only person wondering ‘does sleeping on side cause wrinkles?’ More people are Googling this these days, especially since this has become a hot topic on social media.

Below are the six main tips and lifestyle changes you can make to reduce the chances of wrinkles.

1. Sleep on Your Back if Possible

Back-sleeping keeps your face lifted away from the pillow, minimising friction and compression. It’s one of the simplest ways to reduce wrinkle-forming pressure overnight.

However, if you’re a side sleeper, changing position might feel uncomfortable. You can train yourself to sleep on your back by following a guide.

2. Choose Satin or Silk Pillowcases

Silk and satin create far less friction than cotton, so your skin glides rather than tugs against the fabric. This can help prevent deep morning creases and support smoother skin in the long term.

3. Keep Your Head Slightly Elevated

Lifting your head a little can reduce puffiness around the eyes and support drainage, which can improve how skin looks on waking.

You can use an adjustable pillow to add extra height while you snooze.

4. Stay Hydrated

Dehydrated skin is more prone to lines, so drinking enough water throughout the day supports elasticity and plumpness.

Fun Fact: Studies have also linked increased water intake to better REM sleep quality (Fein, Garay and Voss, 2025).

5. Maintain a Good Skincare Routine

Skincare ingredients like retinoids, peptides and hyaluronic acid can help boost skin firmness and texture.

Apply products gently before bed and allow them to absorb fully. Stay consistent and avoid chopping and changing between products before you can see results.

6. Avoid Heavy Night Creams

While a heavy night cream might sound like a good solution, it’s not always recommended (depending on the skin type).

Thick, occlusive creams may settle into natural folds, making creases more noticeable by morning.

How Pillow Choice And Sleep Position Affect Wrinkle Risk

The way you sleep determines how much pressure your face is exposed to.

Side and stomach sleepers naturally press their skin into the pillow, which can lead to compression lines. Back-sleepers avoid most of this contact but still need proper neck support to stay in a comfortable position.

So, no matter how you sleep, pillow material and structure make a real difference. A pillow that’s too high can force your cheek deeper into the surface, while one that’s too soft may collapse, causing the face to fold.

Overall, firmer, supportive materials (e.g., memory foam) help maintain alignment and reduce skin distortion.

A well-designed pillow supports the natural curve of your neck, keeps your head centred and reduces face-to-pillow contact. This helps minimise pressure, making it one of the best pillow for preventing wrinkles options for those mindful of long-term skin health.

The Groove Adjustable Pillow provides extra loft and helps to minimise pressure, leading to not only fewer, but also a more comfortable rest and a healthier sleep alignment.

Features To Look For In A Pillow To Help Prevent Wrinkles

Your pillow is just one piece of the puzzle, but it’s worth getting it right! Here are extra features to look for when pillow shopping.

Low-Loft or Adjustable Height

Side-sleepers need enough support to keep the spine aligned, but a pillow that’s too tall can press the cheek more firmly into the surface.

Adjustable pillows allow you to tailor the height to your body and sleeping style.

Smooth, Silk or High Thread-Count Breathable Cover

A silky, low-friction pillowcase helps prevent tugging and creasing. Look for covers made of silk or with high thread counts.

Alongside an adjustable pillow, Groove offers a luxury Silk and Cotton Pillow Case that pairs perfectly with a supportive pillow.

Contour or Ergonomic Shape

Pillow contours help cradle the head and support spinal alignment, making it easier to maintain a back-sleeping or side-sleeping posture.

Cooling Materials

Staying cool reduces sweating, which can irritate the skin and contribute to overnight puffiness. A breathable pillow is cooler and reduces this side effect.

Final Words

Alongside good hydration and proper skincare, small changes to your pillow choice and sleep habits can make a meaningful difference to your skin.

Pairing the right posture with supportive products, like Groove’s Adjustable Pillow and silk pillowcases, can help you wake up smoother and more refreshed.

Sleep well!

References

• Fein, T., Garay, J. and Voss, M. (2025). Effects of Fluid Intake on Sleep Duration and Quality Among Healthy Adults. Nature and Science of Sleep, Volume 17, pp.791–800. doi:https://doi.org/10.2147/nss.s511807.
• Hillebrand, G.G., Liang, Z., Yan, X. and Yoshii, T. (2010). New wrinkles on wrinkling: an 8-year longitudinal study on the progression of expression lines into persistent wrinkles. British Journal of Dermatology, 162(6), pp.1233–1241. doi:https://doi.org/10.1111/j.1365-2133.2010.09709.x.

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