Drink This Two Hours Before Bed To Sleep Better (Plus 5 Tips For Insomnia)

I've noticed in my travels and with working with clients that a large majority of people in today's fast-paced stressful world are struggling at least part of the time with falling asleep at night.

Over the years, I've also struggled on occasion with insomnia because of the stress placed on me by running a large publishing business.  And I've researched and learned quite a few tips and tricks over the years to help fight insomnia and fall asleep faster.

Without diving into every single technique I've learned over the years, I'll just touch on a few really simple, but powerful tips, foods, drinks, etc that I think can help you to fall asleep easier and faster too!

Here goes:

1.  The most important sleep tip to start with:

This one isn't a specific food or drink, but rather probably THE most important tip I can give you... if you don't follow this one, your chances of being able to wind down at night and fall asleep fast are unlikely...

You NEED to eliminate use of devices, computers, emails, and any other work related to your job (or other stressful things) at least 3 hours before you plan to go to sleep.  Using devices or computers for casual reading at night is fine, but don't do any work that gets your mind overly activated, such as anything dealing with work or other stressful things in life.  Also, even for casual reading, it's best to turn off devices at least 1 hour before bed as keeping your eyes focused on the light from devices is one thing that some researchers are saying could interfere with getting quality sleep.

An overly active mind late at night is one of the BIGGEST things keeping many people from falling asleep.  As a success-driven entrepreneur myself, I used to work really late at night and then I'd find that my mind was always too active to actually be able to fall asleep, so I'd lay there for hours sometimes until I could get my mind to slow down so I could fall asleep.

This may sound weird, but one trick that's worked for me is to grab a book while I lay in bed on something that I find sort of boring and try to read the book in bed.  Because the topic is "boring" to me personally, it keeps my mind away from things that I find more interesting, and it allows me to fall right to sleep.  So for example, if you find health and fitness interesting (I hope you do!), but you find economics boring, try reading an economics book as you lay in bed.  I bet you'll get sleepy and fall asleep much faster than if you laid in bed letting all your thoughts about daily life race through your mind.
 

2.  No caffeine after mid-day:

You've probably heard this tip many times, so I'll keep this one short... It takes about 6 hours for caffeine to be fully processed and eliminated by your body, so make sure your last caffeinated drink of the day (coffee, black tea, mate, etc) is at LEAST 6 hours or more before your planned bedtime.  And if you've been showing any adrenal fatigue from lab hormone tests, you should also consider reducing your daily caffeine intake if you currently use it.
 

3.  Tart cherries or tart cherry juice:

Tart cherries (Montmorency) actually contain a natural form of melatonin that can help you to naturally get sleepy and more easily fall asleep.  I've found frozen tart cherries a few times in specialty grocery stores and I use them for a late night smoothie occasionally.

I've also found a tart cherry concentrate in Whole Foods and other health food stores that you can add to a drink or caffeine-free tea at night to help get you that low dose natural melatonin.  I use 1 spoonful of this tart cherry concentrate in a cup of chamomile or mint tea late at night.  This helps immensely for calming down and falling asleep at night.

A side benefit is that tart cherry also contains powerful antioxidants that fight joint pain, gout, and other inflammation related problems.
 

4.  DON'T overdose on melatonin supplements (most contain TOO MUCH)

Did you know that MOST people overdose on melatonin supplements.  Most melatonin supplements come in either 3 mg or even 5 mg doses.  However, according to some researchers, anything more than 1 mg might be too high of a dose, which can disrupt your sleep cycle the following day, making it hard to wake up in the morning, and harder to fall asleep the following night, disrupting your overall sleep cycle.

The proper dose seems to be something less than 1 mg from most experts on this topic (this was even discussed on the Dr Oz show too), which is why I choose to NEVER use melatonin supplements, and only get the small natural quantities found in tart cherries or tart cherry juice.
 

5.  Night time teas:

Try "night time teas" that have relaxing qualities such as chamomile tea, mint tea, lemongrass tea, or all of them mixed.  A side benefit of chamomile tea, and another reason that I try to include it in my weekly night tea repertoire is that chamomile tea contains unique phytonutrients that can help fight estrogenic overload from all of the xenoestrogens that we are exposed to from chemicals, pesticides, etc in today's chemical laden world.

Also remember that you can add a spoonful of the tart cherry concentrate and you'll get a double-whammy of sleep aid!  This works well about 1-2 hours before bedtime to help your body and mind relax.

One more tip...

If you still have troubles falling asleep even after implementing all of these tips, make sure to pay attention to fixing any hormonal issues you might have, including any possible adrenal fatigue, since being overly stressed out during the day can cause imbalances in your natural cortisol cycle which can make you more awake at night and more tired in the morning (obviously the opposite of what you want).  

Eliminate any stressors from your life that you can, and also trying other relaxation techniques including meditation as a way to deal with stress if you still feel that you're too stressed out each day.

I hope today's topic gave you some immediately useful tips that you can use to start falling asleep easier and faster and feeling more rested and energetic when you wake up in the morning!

Make sure to pay attention to ALL of the tips above (especially #1) as they can all combine into a powerful regimen that relaxes you to sleep each night without any more insomnia, leaving you more energetic and ready to be productive when you wake up each day!

 

Source: Mike Geary - Certified Nutrition Specialist

5 Beauty Tips To Hide Your Hangover

You had an absolutely brilliant night last night, but this morning you don’t feel so hot and, what’s more, it’s written all over your face for everyone (including your boss) to see. Here are five emergency beauty tips to hide your hangover.

1. Wash your face
It sounds basic, but a properly washed face will hide a multitude of sins. Use warm water and a cleanser to remove any make up from last night. After rinsing, turn on the cold tap and splash your face with icy water as this reduces puffiness and tightens pores.

2. Rehydrate
The worst affects of your hangover are down to dehydration and alcohol will literally rob your skin of moisture, making you look dull and tired. Drink plenty of liquid – good old H20 is great, as is coconut water, which contains natural electrolytes.

3. Use tinted moisturiser
This step really is a godsend, so don’t skip it. A light application of tinted moisturiser will mask dullness, even skin tone and give your skin a much-needed hydration boost. You might still feel terrible on the inside but you’ll look glowing to everyone else.

4. Take some aspirin
Aspirin will help to calm that pounding headache, but it can also improve your skin. As it has anti-inflammatory properties which will stop your skin looking so red and swollen.

5. Make up is your friend
Applying some pink to your face will instantly lift your complexion and give the impression of a healthy glow, so try a rosy blusher or a girly lipstick. Feel free to go wild with the mascara as well – applying two coats will make your eyes look more awake and a strong black colour will brighten the look of those bloodshot peepers.

 Source: Karen Dickinson; www.mindthemunchies.com

Why You Should Start Dry Body Brushing

 

 

Ask yourself a question: what’s the largest organ your body has?

You’re probably thinking along the lines of lungs or liver, but the actual answer is… your skin! Your skin is vital to eliminating toxins and receives a third of all the blood circulating in your body, but is the last to receive any nutrients, which means it needs a bit of a helping hand.

One of the best things you can do for your skin is treat it to a daily dose of dry skin brushing.

What are the benefits?
They are huge. Dry brushing increases the circulation of blood to the skin, meaning that you can reduce the appearance of cellulite, which is toxic waste material accumulating in your fat cells. Dry brushing also helps to shed dead skin cells, making your skin look brighter and smoother, and also discourages those annoying ingrown hairs. It also improves lymphatic drainage which helps to release toxins and encourages your body to discharge metabolic waste and run more effectively, as well as helping your skin to absorb nutrients by unclogging pores.

How do I do it?
One of the best things about dry skin brushing is that you can do it by yourself at home without lots of expensive equipment – all you need is a natural bristle brush. A long handled one is best so you can reach all areas of your body. Brush your skin before you shower or bathe in the morning, working in gentle circular, upward motions, then longer, smoother strokes. Begin at the ankles with upwards movements towards the heart – the lymphatic fluid runs through the blood towards the heart, so make sure you brush in the same direction (your back is the only exception to this rule – brush from the neck down to the lower back. When you’ve done your ankles, move up to your lower legs, thighs, stomach, back and arms, taking care around the sensitive skin around the chest and breasts and avoiding moles or sores.

Source: Karen Dickinson; www.mindthemunchies.com

5 Essential Skin Care Tips For Autumn

 

 

It’s not quite autumn yet but the temperature has dropped and we can feel that change is on its way.

Changing seasons and temperatures can play havoc with your skin, so it’s important to examine your skin care routine to prepare for the colder months ahead. As summer moves to winter your focus should be on detoxifying, hydrating, repairing and protecting.

Check out our top five tips below.

1. Hydrate
After being exposed to the sun all summer, your skin needs to be fully hydrated to allow it to make the transition to the colder months. You should moisturise at least daily, if not more, and most importantly drink plenty. When your skin is dry you are dehydrated, so treat it as a warning sign and drink more water.

2. Exfoliate
To make sure your skin is looking its best, it’s important to exfoliate on a regular basis. Exfoliation removes dry and dead skin cells and leaves your skin looking smooth and radiant, plus it makes your skin more receptive to moisturisers.

3. Body brushing
Regular body brushing encourages your skin to function well, eliminates toxins and enables the skin to hold moisture for longer. It also improves circulation to the skin, which can reduce the appearance of cellulite, and rejuvenates the nervous system by stimulating nerve endings.

4. Repair
Exposure to sun throughout the summer causes damage to your skin such as pigmentation and premature ageing, so use the autumn as an opportunity to give your skin some relief and a bit of pampering. Vitamin C is great for rejuvenating damaged skin, so find a moisturiser with plenty included, but also up the amount of vitamin C you include in your diet.

5. Protect
Harsh weather, and the rapid temperature changes that your body experiences when transitioning from outdoors to indoors during the winter months, can make your skin particularly sensitive, so protect it from the elements using a rich skin care cream. Applied every day, moisturisers such as cocoa butter or shea butter can help keep your skin glowing and healthy whatever the weather

Source: Karen Dickinson; www.mindthemunchies.com

Beauty Sleep For Glowing And Healthy Skin

 

Do you average a full night of sleep for most days during a week?

If you don’t, have you noticed the effects of your sleep deprivation?

After pulling three all-nighters to study for various nursing school exams, I could see the results of my poor sleep on my face: I was breaking out, dark circles developed around my eyes, and my skin looked pale. In general, my lack of beauty sleep resulted in a ragged appearance, prompting many comments from my peers. These comments suddenly triggered my memory of a blog post Dr. Bailey wrote on how “Your Face is Really More Attractive after a Good Night’s Sleep.”

The Effects of No Beauty Sleep

Researchers from the Department of Psychology at Stockholm University point out the impact of sleep deprivation:

Because these facial regions are important in the communication between humans, facial cues of sleep deprivation and fatigue may carry social consequences for the sleep-deprived individual in everyday life.

In Dr. Bailey’s summary of this sleep study, the classic symptoms that appear on your face due to sleep deprivation are :

• Drooping eyelids and corners of the mouth
• Red eyes
• Dark circles
• Pale skin
• Swollen eyes
• Increased wrinkles

As you can see, I was sporting all the “unattractive” symptoms from lack of sleep. This is a fairly common problem in our fast-paced society, where sleep often takes a low spot on our priority list. Best method to prevent this: schedule sleep as a top priority. Good sleep not only has effects on one’s appearance, but on long-term health benefits as well.

However, if you are unable to avoid a bad night sleep is there a way to hide your sleep-deprived appearance? 

Dr. Bailey has a few tricks to help reverse the unwanted signs of sleep deprivation. Below is her targeted approach for your skin when you got a little less beauty sleep than usual.

How to Fake Your Beauty Sleep

Step 1: Brighten your complexion with gentle exfoliation and deep hydration.

Dr. Bailey’s favorite exfoliating cleanser is Replenix Exfoliating Scrub, especially when she burns the midnight oil. The bamboo micro-beads scrub away dead sallow skin to expose a brighter, new complexion.

The ingredient for the best deep hydration is hyaluronic acid; it helps the skin absorb 19% of hyaluronic acid’s weight in water for an instant plump. Dr. Bailey always turns to her Green Tea Antioxidant Skin Therapy Cream for a hyaluronic-rich skin product. Additionally, it is loaded with green tea extracts and caffeine to reduce the appearance of redness and inflammation. After cleansing with the Replenix Exfoliation Scrub, apply Dr. Bailey’s Green Tea Skin Therapy on your slightly damp skin (will lock in additional moisture if skin left slightly damp)!

 

Step 2: Lock in hydration with a moisturizer or moisturizing sunscreen.

If your sunscreen does not contain a moisturizer, use a moisturizer to further lock in the hydration provided by the Green Tea Skin Therapy. Apply Dr. Bailey’s Daily Moisturizing Face Cream Dry to Normal or Oily to Normal (depending on your skin type). Also Dr. Bailey’s All Natural Face and Body Butter and Lotion work great for sensitive skin.

 

 

 

 

 

 

After applying a moisturizer, it is essential to apply zinc-oxide broad spectrum sunscreen to prevent sun damage to your skin. As Dr. Bailey stresses in many of her blog posts, she only recommends zinc-oxide sunscreens for the best anti-aging sun protection. A customer favorite, as well as Dr. Bailey’s, is Citrix Sunscreen that goes on clear and does not aggravate acne. Additionally, Glycolix Elite sunscreen is perfect for sensitive skin types and for application near the eyes.

 

Usually if you skipped out on your beauty sleep you want a skin care regimen with less steps as well. This is why Dr. Bailey loves to use sunscreen moisturizers, aka BB Creams, for on-the-go skin care.Suntegrity 5-1 BB Cream is multifaceted sunscreen beyond just sun protection and moisturizing, providing facial tinted primer and antioxidant skin therapy. If you have oily or rosacea type skin, use MD SolarSciences Mineral Tinted Creme as a moisturizing sunscreen.

Step 3: Target eye issues: swollen eyes, drooping eyelids, redness.

A summary of Dr. Bailey’s eye area remedies includes:

• All Natural Approach: Tea Bag and Cucumber Soak
  • Chill four boiled green/black tea bag or thinly sliced cucumbers in the ice water/fridge.

• Apply damp tea bags or cucumbers to your eyes while lying down (support head above heart) for 10 min.

• Change or re-chill as they warm.

• Skin Care Products: Replenix Eye Repair Cream
  • Combines of arnica, green tea polyphenols, retinol, and peptides to combat all eye issues (under-eye bags, dark circles, fine lines, and wrinkles) without irritating the delicate eye skin. 
  • Creates an excellent base for concealer application.

 

• Makeup Approach (Final step): Concealer
  • Art color correction – apply concealer with yellow hues to cover the purple coloration of dark circles.
  • Use mineral makeup with mica to help reflect light and decrease shadows under the eyes.
  • Example: Dr. Bailey’s Antique Beige Baked Mineral Powder is more slightly yellow then her natural skin tone. After applying this shade under her eye, Dr. Bailey then applies her natural skin tone color, her Baked Mineral Powder in Simply Beige.

Step 4: Combat Sagging Mouth Consequences

Unfortunately, there are no skin care products for this issue except to SMILE MORE! This will not only have a positive effect on those around you but it will lift your spirits as well. As Dr. Bailey says:

…sporting a smile helps lift our spirits.

However, there are cosmetic procedures, such as Juvederm, that use filler injections to provide a natural lift to corners of the mouth.

Take Home Message on Beauty Sleep

If you want to look and feel your best, it is vital to get your beauty sleep! Aim for eight hours of sleep a night and you will see the results not only in your appearance but in your energy as well. Dr. Bailey knows that this is not always possible, so at least now you have a few tricks to combat the signs of sleep deprivation.

If you have found these beauty sleep and skin care tips, please show your thanks by commenting on, sharing, “liking,” Google+, tweeting, and “pinning,” using the social sharing buttons above and below this blog post with friends and family.

Dr. Bailey Skin Care Team

References:

Sundelin T; Lekander M; Kecklund G; Van Someren EJW; Olsson A; Axelsson J. Cues of fatigue: effects of sleep deprivation on facial appearance. SLEEP 2013;36(9):1355-1360.

Axelsson J, Sundelin T, Ingre M, Van Someren EJ, Olsson A, Lekander M., Beauty sleep: experimental study on the perceived health and attractiveness of sleep deprived people. BMJ. 2010 Dec 14;341:c6614.

Photo attribution: Thanks and gratitude to © Doable/amanaimages/Corbis