Profiles, Wellness

The Art of Sleep

Written by OSEA Staff | Last Updated on: January 23, 2026.

Sleep allows our skin, body, and mind to reset, and when we don’t get enough of it, our complexion looks dull, our energy plummets, and stress shows up on the skin. We sat down with board-certified physician and certified sleep specialist Dr. Angela Holliday-Bell to explore the science and art of sleep. From wind-down rituals and skincare routines to magnesium and morning light, she explains why consistency matters—and how a soothing bedtime habit, like applying our new Dream Bio-Retinol Body Serum, can help signal to the body it’s time to wind down. Consider this your expert guide to a better night’s rest.

Q&A With Dr. Angela Holliday-Bell

Board-Certified Physician & Certified Sleep Specialist

What first drew you to specialize in sleep, and how has your own relationship with sleep evolved over time?

I was drawn to sleep through my own struggle with insomnia during medical training. I set out to fix my sleep, and in the process fell in love with how powerful it truly is. As my sleep improved, I saw meaningful changes in my energy, mood, and overall quality of life, and I knew I wanted to help others experience that too. Over time, my relationship with sleep has evolved from stress and frustration to something supportive and intentional. I no longer fight sleep. I work with it, focusing on habits that help me wake up feeling restored, refreshed, and able to show up as my best self each day.

We know 'beauty sleep' isn't just skin-deep. What is the science behind why quality sleep is so important to overall health, mood, and even how our skin looks and feels?

Sleep has a powerful impact on overall health, both mentally and physically, and it often shows up in the appearance of our skin. Quality sleep helps regulate stress and metabolic hormones. When sleep is insufficient, this balance is disrupted, increasing the risk of weight gain, high blood pressure, cardiovascular disease, anxiety, and depression. Poor sleep also interferes with collagen production and skin cell repair, which can lead to dullness, fine lines, uneven tone, and slower healing.

Sleep Hygiene Basics

If you had to break good sleep hygiene into three or four core pillars, what would they be?

I would break good sleep hygiene into four core pillars: consistency, light management, intentional evening wind down, and a supportive sleep environment.

When it comes to sleep, how much is really about what happens during the day or before bed versus what happens at night?

I always say that sleep is a 24-hour process; it’s much more than what you do at night. What you do during the day often has an even bigger impact on how you sleep than what you do at night. Two of the most effective habits are waking up at the same time each day and getting natural or simulated natural light exposure within an hour of waking. These cues help anchor your circadian rhythm and make it easier to fall asleep and stay asleep at night. I recommend prioritizing these foundations before looking for quick fixes.

For someone who feels like they’ve “tried everything” to sleep better, what are a few small, realistic changes you’d suggest they try this week?

For people who feel stuck, I usually suggest stepping back and focusing on a few simple habits and then building on them over time. It’s really consistency that is the key to healthy sleep. Start by keeping a consistent wake-up time, even on weekends. Get light exposure within the first hour of the day, and aim for a short, consistent wind-down routine at night that helps your body and mind transition from the day to night. These small changes can feel simple, but they often create meaningful improvements when done consistently.

Nighttime Rituals, Body Care & Wind-Down Routines

How important is having a consistent pre-bed routine for signaling to the brain and body that it’s time to wind down?

I think having a consistent pre-bed routine is one of the best things you can do for your sleep. It helps signal to the brain and body that it’s time to shift from the stress of the day into a calmer state, lowering stress hormones and supporting the natural release of melatonin. This makes the transition into sleep feel smoother and less forced. What makes a routine truly effective is choosing activities that are relaxing, non-stimulating, and enjoyable. When your routine feels comforting and something you look forward to, it becomes a cue for rest rather than another task to check off.

Many people include face care or body care in their nighttime routine. How can a slow, mindful body ritual—like applying our new Dream Bio-Retinol Body Serum—support relaxation and better sleep hygiene?

I love including skin and body care in my nighttime routine because it turns winding down into a more intentional, almost luxurious experience. When you slow the process down, use soft lighting, calming scents, and gentle music, it becomes a powerful signal to your nervous system that it’s time to relax. Mindful touch during a body care ritual can lower stress, quiet the mind, and help the body transition out of alert mode, supporting better sleep. There’s also something deeply satisfying about knowing you’re caring for your body in a way that supports both how you feel and how you look, which makes the ritual feel like an act of self-care rather than just a step before bed.

The senses play a big role in how we relax. Are there particular sensory elements—such as temperature, touch, scent, or sound—that you find especially helpful to include in a wind-down routine?

I often recommend thinking about all five senses when building a bedtime routine because they each play a big role in how easily we relax and fall asleep. For me, that looks like soft, warm lighting, calming sounds or music, and soothing scents. I keep the room cool but add cozy textures for warmth. Even taste can play a role. Choosing a simple, calming bedtime snack can support relaxation and steadier sleep through the night.

Magnesium: Body Care, Sleep & Relaxation

Magnesium gets a lot of attention in the sleep space. From a clinical standpoint, what does current evidence say about magnesium’s role in sleep and relaxation?

Magnesium is a naturally occurring mineral that supports sleep and relaxation through its effects on the calming neurotransmitter GABA. It helps promote muscle relaxation and helps to quiet the nervous system, which can make it easier to wind down at night. Some people, especially those under chronic stress or with low magnesium intake, may notice improvements in sleep quality. That being said, magnesium is not a sleep cure-all, and responses can vary. I encourage realistic expectations and recommend using it as part of a broader sleep routine rather than relying on it alone.

There are many different forms of magnesium (like glycinate, citrate, oxide, L-threonate, etc.). For someone curious about magnesium for sleep, what general guidance do you offer around forms, timing, and when to talk with their healthcare provider first?

For sleep, I usually recommend forms that are well absorbed and gentler on the digestive system, such as magnesium glycinate. Timing matters too. Taking it in the evening, about an hour before bed, can support relaxation. Starting with the daily recommended amount, around 320 mg for women and 420 mg for men, is a reasonable approach. Anyone with underlying medical conditions like kidney or heart disease, or those taking medications, should check with their healthcare provider first to be sure magnesium is safe and appropriate for them.

Bio-Retinol, Overnight Skin Repair & “Beauty Sleep”

We often hear that the body and skin repair themselves at night. From a sleep and circadian-rhythm perspective, what is actually happening while we sleep that makes nighttime so powerful for recovery and renewal?

Nighttime is when the body really shifts into repair mode. During sleep, growth hormone is released, which is crucial for repairing damaged muscles, regenerating cells, and rebuilding tissues. In addition, blood flow to the skin increases, DNA is repaired, and collagen and elastin production are increased. Together, these processes help the body recover and support healthier, more resilient skin.

Retinol and bio-retinol (plant-based retinol alternatives) are typically recommended for nighttime use. Why is evening the best time to use these types of ingredients?

Retinol and bio-retinol are best used at night for a couple of reasons. One reason is that some retinols can be broken down by UV light and may make you more photosensitive. The other is because when you’re asleep at night, your skin is naturally in repair mode which allows these products to work in sync with the body’s overnight renewal process, supporting skin cell turnover and repair. Pairing nighttime skin care with consistent, quality sleep enhances these benefits, since sleep is when collagen production increases and the skin has the best opportunity to recover, renew, and strengthen its barrier.

What are a few common sleep myths you’d love to clear up for readers?

One common myth is that waking up in the middle of the night means something is wrong. Brief awakenings are a normal part of sleep. Another common myth is that you should fall asleep the moment your head hits the pillow, when in reality it’s normal to take 10 to 20 minutes to fall asleep at the start of the night or after waking in the middle of the night. If there’s one takeaway I’d leave you with, it’s that consistency is key. Healthy routines like sleep and skincare work best when you stick with supportive habits over time. Every night doesn’t have to be perfect, but you should try to remain as consistent as you can with healthy sleep habits to see the best results.

Dr. Angela Holliday-Bell is a board-certified physician, certified Sleep Specialist, speaker and founder of The Solution Is Sleep LLC. She is also the author of Sleeping on the Job: Proven Strategies to Optimize Your Workplace Performance and Personal Well-Being Through Better Sleep. Dr. Holliday-Bell has been featured on local and international television shows and networks including The Dr. Phil Show, ABC News and WGN. She also sits on the advisory board of Health magazine and regularly contributes to print and online publications such as Sleep Foundation, Women’s Health, Well+Good and The TODAY Show.