Sleeping Tips for Sweet Dreams

Sleep plays a vital role in your health and well-being. Getting enough quality sleep can be a challenge and this can have a negative impact on your quality of life, mental health, physical health and your skin. The most noticeable tell tale signs are bags under the eyes (dark circles) but, you will also see dryness, acne breakouts, fine lines and thinner skin. Lack of sleep affects the moisture levels in your skin, decreasing them which is why your skin looks less youthful.

Sleeping Tips:

  1. Regular pattern Go to sleep as much as possible around the same time and get up around the same time, even on weekends. This helps to develop a solid sleep-wake rhythm and improves the quality of sleep.
  2. Sleep Environment Sleep in a calm, quiet, dark room. Also put all light emitting devices (eg.TV) out. No phones, or radio. If you’re a light sleeper-use ear plugs to block out noises from the neighbours.
  3. Light & Dark Open the curtains immediately when rising. Close the curtains before bedtime for subdued light. This helps set our biological clock. Use a sleep mask to block out unwanted light.
  4. Temperature Fresh air in the bedroom (temperature 16-18 ° C.) helps you get a good sleep. Use lavender oil, gels on the wrists and pulse
    points to help you relax.
  5. Mattress Ensure you have a good quality mattress and a pillow that properly supports the cervical spine. Use bed sheets in natural substances. Avoid tight clothing which constricts circulation.
  6. Keep Work life away from the bedroom! Try to keep your sleeping room a place of escape. Set the alarm clock out of sight if the sound
    bothers you or if you have a tendency to constantly look at the clock.
  7. Sofa Sleeps Feel sleepy? Go to Bed! Avoid catnaps on the sofa.
  8. Daytime activities strongly influence your sleep quality. Daily exercise in the morning or early afternoon improves sleep. Strenuous activities just before bedtime has the opposite effect-and should be avoided.
  9. Wind Down Time Take 30 minutes before you go to bed to unwind. Avoid TV, computer games, surfing the Internet, tweeting etc. just
    before bedtime. Enjoy a warm bath, listen to relaxing music, take an evening stroll … Relaxation exercises just before you go to bed can promote sleep.
  10. Eating a light snack before bedtime can encourage sleep, whereas both hunger and a full stomach can stop you sleeping. Avoid drinking
    large quantities of water before sleeping to avoid bathroom visits that can disturb your sleep.

Sweet Dreams

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Not All Aging Is the Same

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There’s only one word to describe what happens over time –age –but there are different reasons and triggers for this process. Let’s look at the three main types of aging. This will help you to completely grasp how to address aging.

What happens when you age?

  • Wrinkles
  • Sun damage
  • Less hair in some places, more in others
  • Poor memory
  • Lack of sleep
  • Lack of Energy
  • Poor digestion
  • Reduced circulation
  • Chronic disease

Intrinsic Aging: A Fact of Life

Intrinsic aging is simply the natural aging process no matter what you do to try to halt it. It’s what would occur had you never been in the sun, swallowed toxins, taken a stressful exam, smoked a cigarette, partied past your bedtime, breathed metropolitan air, and so on. It’s what would occur despite sleeping in a pure oxygen tank, avoiding smiling to defy laugh lines, or Botoxing your face stone cold. 12139807_318783148292334_76868710_nGenetics play a key role in intrinsic aging. If your parents aged well, odds are you will too. In the body, intrinsic aging results in loss of collagen and elastin, and reduced water content in the cells.

Environmental Aging: Inevitable but Controllable

Extrinsic or Environmental aging is exactly what it sounds like: aging from a combination of injury to your outsides and compromised cellular functions on your insides. Luckily, this is a type of aging that we can control to come degree. Factors such as excessive sun exposure, pollution, smoking, stress, poor diet, and intake of drugs or alcohol contribute to this type of aging. The classic signs of environmentally aging are usually written all over a person’s skin in the form of redness, dryness, thinner skin, sagging, wrinkles and hyperpigmentation. You probably can’t see the water loss in the cells, but it’s there. The good news is the effects of environmentally aging can be minimized through both preventative actions and treatment.

Hormonal Aging: Another Fact of Life12145582_1529962630629177_1482865733_n 

This type of aging has gain tremendous attention in recent years and has no doubt spurred much conversation, especially in women’s circles. Hormonal aging occurs as levels of estrogen decline –and starts happening long before menopause.

Estrogen is your skin’s best friend. It helps prevent aging in three big ways: 1. It prevents a decrease in skin collagen in postmenopausal women; 2. It increases the skins collagen content, which maintains skin thickness; and 3. It helps skin maintain moisture by promoting the production of certain substances in the skin that boost hydration.

Doctor Murad Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement. Read more about Dr. Murad.

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5 Tips to Fall Asleep Faster

How to Fall Asleep Faster

 

Getting a good night sleep is an important aspect of maintaining a healthy lifestyle and plays a key role in getting a successful start to your day. Not only does a full night of uninterrupted sleep (7-8 hours minimum for an adult) support your physical health, it’s also key to good mental health and a good quality of life.

Wonderful as sleep is for us, sometimes it doesn’t come easy. Most people experience times when they are mentally and physically tired, but are unable to fall asleep. Whether sleeplessness is caused by too much caffeine before bed or caused by too much stress keeping your brain overstimulated, insomnia (the clinical medical term for an inability to sleep for an adequate length of time) can cause mental, emotional and physical strain on the body.

Here are five tips to help you fall asleep:

  1. Read a book. Instead of turning on the TV before bed, open a book. Participating in a calming activity at night helps the body ease into a more restful sleep. This tactic works best with less engaging books, so perhaps choose a book you’ve already read.
  1. Meditate. Meditating before you go to sleep has a calming effect on the body and is an effective way to help settle down an overactive mind. Concentrate on your breathing, clear your head of all thoughts and slowly relax your body. Count your breath in for five and out for five. If thoughts keep creeping in, just let them pass through.
  2. Eat a healthy snack. Eating a small healthy snack with warm decaffeinated tea has been shown to help people to fall asleep. While eating large meals late at night is not recommended, small late night snacks are one way to provide comfort and relaxation.
  3. Listen to music. Playing some relaxing music before bed can take the focus off of things that may be troubling you or keeping you wake. Allowing your mind to wander along with familiar rhythms and melodies can have a hypnotic, calming effect.
  4. Stay active. Tiring your body out during the day can help you fall asleep faster at night. Certain types of exercise can also help to calm your mind. Try a mindful activity such as yoga or pilates to achieve a good balance.

 


Doctor Murad

 Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement. Read more about Dr. Murad.

 

 

 


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