Back in college, you could stay out until 3 A.M., catch a few hours of sleep before your 8 A.M. lecture, and wake up with skin that still looked positively radiant.
But now, at the age of 35 or 45 or 50, your skin has more trouble bouncing back. There are plenty of culprits to blame for dull, aging skin. Everything from UV rays to pesticides to crappy skincare products are partially responsible for the tired, wrinkled skin staring back at you in the mirror.
As it turns out, your sleep schedule is probably to blame as well. Whether it’s your kids, your job, or your favorite Netflix series keeping you up late, your body reacts the same way: it suffers.
We all like to joke that sleep is a luxury we can’t afford, but it’s actually one of the most essential elements of vibrant, optimal health. If you can spend more quality time with your pillows, you’ll reap the benefits that inspired the term “beauty sleep”.
We all know what we’re supposed to do, but that doesn’t mean it’s easy.
We know it’s best to eat whole foods and shop organic, but sometimes pizza delivery is so much more convenient. We know we’re supposed to limit our screen time, but those Facebook alerts sure are tempting. And of course, we know we need plenty of sleep to #slay each new morning, but there aren’t enough hours in the day!
It’s no accident that you feel ready to crash into bed by 11:00 every night. Your body follows a 24-hour circadian rhythm that controls your periods of activity and sleep. It’s designed to help you sleep at the right times so that your awake hours are alert and productive and your sleeping hours are restful and restorative.
That all sounds great, but many of us rebel against our circadian rhythm like a defiant teenager. We need more hours in the day, more time to finish the dishes or catch up on emails or put the kids back to bed for the 4th time. When we finally crawl into bed, we experience poor quality sleep that doesn’t do its job to restore our wellbeing. So when that (evil) alarm goes off at 6:30 A.M., we grab an extra large coffee and start the whole process again.
It’s easy to shrug off this dangerous cycle. Hey, that’s life! or, Things will calm down soon. But there are real dangers associated with sleep deprivation.
Beyond causing you to feel irritable and exhausted, night after night of poor quality sleep prevents you from living your best life. Your productivity, concentration, mood, and mindset all suffer. Even worse, pushing through months or years without sufficient sleep may cause the following health problems:
Let’s also not forget that your sleep quality (or lack thereof) directly affects your skin.
Dark under-eye circles, fine lines, and puffy skin might as well be your own scarlet letter— you’re exhausted, sleep-deprived, and miserable, and your face is giving you away.
Fortunately, the solution to this problem is simple and legitimately enjoyable — sleep more!
Your body does more than snore while you sleep. Every minute that you’re asleep is another minute your body has to repair itself. Consider all of this essential activity that takes place while you snooze:
This means that those eight hours of sleep are quite literally beauty sleep. When you skimp on quality sleep, your skin… and shows… the full impact of inflammation, collagen breakdown, and dehydration. On the other hand, when you give your body the rest it needs, your skin gets the restorative action it needs to restore its youthful glow.
Of all the changes you could make to lead a healthier, brighter life, improving your sleep quality is the easiest change to make. Try these simple, natural tips to reclaim the quality sleep you crave.
There’s something to be said for the joy of a lazy Sunday spent lounging on the couch, but that should be the exception, not the rule.
Your body needs movement for so many reasons. Exercise fights weight gain, supports lean muscle mass, strengthens bones, improves cardiovascular health, and more. By incorporating more physical activity into your daily routine, you’ll help exhaust your body so that it’s primed for a deep, uninterrupted sleep at the end of each day.
This doesn’t mean you need to start training for a marathon, but you do need to find creative ways to move. Try out a Zumba class, take your kids to the tennis courts, take the stairs instead of the elevator… whatever works for you!
Consider how parents put their young children to sleep. They create a soothing, quiet routine that gets repeated every single night. Bath time, story time, lights out.
This predictable and serene routine creates a neurological stimulus that prepares children to enter a deep sleep.
Babies aren’t the only ones who need this type of routine! Instead of taking last-minute phone calls or watching one final episode of your favorite Netflix series, you also need quiet time for yourself before bed.
When you overstimulate yourself at night, especially when that over stimulation is paired with very little physical activity, you give your body and brain a major uphill battle to achieve quality sleep. Break the cycle by creating a 30-minute window of minimal stimulation before you go to bed.
Turn off the TV, set down your phone, and do whatever can help you relax. You might put on soft music, read a few chapters of your favorite book, make a cup of tea, or take a shower. Try out different strategies until you find what works for you.
Inositol, sometimes called vitamin B8, is naturally present in the body, especially in the heart and brain. Since it influences the function of muscles, nerves, and neurotransmitters, inositol receives attention for its potential to improve sleep naturally.
Research indicates that inositol has therapeutic benefits for conditions like depression and panic attacks since it may boost serotonin in the brain. Adults who struggle to get quality sleep due to these issues may be able to supplement with inositol for better sleep. Inositol is a key ingredient in our Simply Beautiful: Hair, Skin and Nail supplements, which combine a number of key vitamins, minerals and nutrients to support healthy-looking skin, hair and nail growth.
If inositol for sleep doesn’t do the trick, other natural sleep supplements may help. Don’t worry, this doesn’t mean you have to down a mouthful of horse pills before bed each night. Many natural sleep supplements are available in other forms, like essential oils, drinks, and liquid tinctures.
Your body is supposed to produce melatonin naturally as an important signal for sleep. If you struggle to fall asleep or stay asleep, studies suggest that melatonin may be able to help. Melatonin is another key ingredient in our Simply Beautiful: Hair, Skin and Nail supplements. Melatonin supplements are safe, natural, and easy to use.
If you ask me, lavender has magical powers. This plant can do everything, from healing wounded skin and calming indigestion to improving sleep. Better yet, it’s extremely versatile and smells incredible.
If you want to explore the potential of lavender to improve your sleep, try diffusing lavender essential oil, spraying lavender on your pillowcase, or drinking lavender tea before bed. Research supports this method as one of the best natural sleep supplements.
Valerian root is an effective but lesser known natural sleep supplement. This herb, which is native to Europe and Asia, is known to improve sleep quality without the nasty side effects of pharmaceutical sleep aids. It’s easy to find in tincture form; just place a few drops on your tongue before bed and reap the benefits of a good night’s sleep.
Magnesium is a nutrient that the body relies upon for its core functions. In fact, magnesium plays such an integral role in the body that every single human cell demands adequate magnesium to stay alive and thrive.
This means we experience many side effects without sufficient levels of magnesium in the body. Insomnia is one of the well-known effects of magnesium deficiency. A magnesium supplement can reverse insomnia and support deep, restorative sleep each night.
Magnesium activates the parasympathetic nervous system, which is the system responsible for supporting feelings of calm and relaxation. Taking a magnesium supplement about one hour before bed regulates important sleep hormones and calms nerve activity to support high-quality sleep.
If you’re serious about rejuvenating your skin to look youthful and energetic, you need to take full advantage of your sleeping hours. Think about it this way: your cheeks spend six to eight hours a night pressed against your pillowcase. The beauty products you apply to your skin before bed dramatically influence what happens over those six to eight hours.
The bottom line? You can boost and supercharge the restorative powers of sleep by nourishing your skin with these essential overnight rejuvenating beauty products.
Blood circulation is the cornerstone of every function in your body. When blood circulates properly, it delivers essential nutrients and oxygen to cells and tissues throughout your body. Once cells are fully nourished, blood flow removes cell waste to detox the skin.
Without strong circulation, your skin suffers from oxygen and nutrient deficiency while also accumulating harmful toxins and waste products. It’s a wicked double whammy that gives your skin a reverse makeover.
Worse yet, inefficient blood circulation stunts other critical processes like collagen and elastin production. Collagen and elastin are responsible for supporting strong, firm skin. The less your skin produces, the faster it sags and surrenders to the forces of gravity. That’s not what you want!
Fortunately, poor circulation is within your control to improve, especially when you have Fire and Ice as your secret weapon. We know that blood circulation increases at night while your body works to heal itself, and Fire and Ice is formulated to capitalize on that with a powerful home spa treatment. These two serums work back-to-back to boost blood flow and detoxification. Add them into your evening routine to prime your skin for incredible overnight revitalization.
The Fire serum includes argan oil, jojoba oil, cayenne pepper, palmarosa essential oil, peru balsam essential oil, and petitgrain essential oil. They work in harmony to trigger accelerated blood flow and circulation to the skin.
After you enjoy the buzz of warm skin and strong blood flow, the application of Ice will remind your cells and tissues to remove all the waste standing between your skin and flawless radiance. Its natural ingredients detox skin to create a cleaner, smoother complexion that looks years younger.
Choose one or two nights a week to skip your normal bedtime serum and moisturizer and replace them with a Fire and Ice treatment. Follow these steps to maximize overnight healing action:
Now hop into bed and let the magic happen!
Your skin craves hydration, so going to bed without the right moisturizer stunts your skin’s ability to heal overnight. It’s like heading out into a harsh winter storm with chapped lips and no chapstick. Yuck!
Give your skin the nourishment it needs to rejuvenate overnight with a moisturizer containing a blend of 14 powerful earthen oils. Beyond Face Moisturizer is specifically made to revitalize your skin in many ways as you sleep:
The secret to this moisturizer can be found in its Tamanu oil. Research shows that Tamanu oil has the power to heal skin beyond nearly all modern day skincare products. Its wound-healing activity helps the skin fight inflammation and absorb antioxidants in order to regenerate damaged skin and produce new skin tissue.
Emu oil also plays a huge role in Beyond Face Moisturizer thanks to its complete balance of Omega 3, 6 and 9 fatty acids. These fatty acids are essential to skin health and healing because they slow inflammation and regenerate healthy skin. In fact, the natural lipids found in Emu oil match those found in human skin, allowing for natural stimulation and rejuvenation.
As the sun sets tonight, consider using these simple tips to improve your sleep hygiene. That’s right, it’s not just dental hygiene that you need to maintain. Sleep hygiene includes the different practices and habits that help you enjoy quality sleep each night. Just like poor dental hygiene leads to cavities and decay, poor sleep hygiene leads to restless nights and daytime fatigue.
As delightful as naps can be, only infants and toddlers are supposed to enjoy long naps every day. As an adult, any nap longer than 20 or 30 minutes will compromise your ability to fall asleep at night. This hurts your already inadequate nighttime sleeping habits and continues the vicious cycle.
It might be tempting to grab a 3 P.M. coffee to get you through the end of a tough work day, but it will only hurt you later in the day. Alcohol also disrupts quality sleep. It’s best to stick to water and tea later in the day.
We are constantly bombarded by blue light and other disruptive wavelengths that cause eye fatigue, headaches, and poor sleep. If you watch TV, work on your computer, or scroll through your phone before bed, the artificial blue light emitted from your devices makes it harder for your brain to slow down and fall asleep.
You can actually block disruptive light with True Dark glasses. They’re like noise-canceling headphones for your eyes! With 24-hour blue light blocking technology, True Dark glasses help you work smarter during the day and sleep better at night.
With just a few simple changes and the use of nourishing beauty products, you can successfully rejuvenate your skin and your health with beauty sleep that earns its name!
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The coronavirus is HERE. And things will get worse before they get better.
Our healthcare system may be the best in the world, but it’s not equipped to have such a massive influx of acute patients. Our hospitals will be overwhelmed, our doctors and nurses will be overworked, and our friends and neighbors will be treated in hallways and makeshift treatment tents in hospital parking lots.
Prevention and immune-boosting are key, but if you do get sick, a great friend and homeopathic pharmacist gave me some tips on what to do if you do get sick. In this post, I'm sharing his suggestions, along with some of my own so you can prepare now.
Handwashing is always extremely important but with the immune threat of the Coronavirus (also known as COVID-19) HOW you wash your hands, WHAT you use to clean them and WHAT type of sprays you apply between washing has an even bigger impact on keeping you healthy. Learn the 8-Steps to Clean Hands the way a Surgeon washes his hands!
First, let's talk about why handwashing is so effective at reducing infections.
Coronaviruses (including SARS-CoV-2 which causes the illness COVID-19) are enveloped RNA viruses. Its structure has three main components: RNA encompassed in a capsid protein layer that is itself encompassed in a lipid envelope. That's good news because it means that it's very susceptible to regular soaps and detergents, which break up the lipid envelope inactivating the virus' ability to infect our cells.
If I asked you if you take Moringa, Skullcap, and Schisandra, would you know what I am referring to?
No, these are not Charlie's new Angels! These are the three "ninja" herbs I take daily for their plant-powered immune-boosting potential. Ninja? Yes! Not only do they supercharge your immune system, but they are also all anti-virals and detoxifiers.
These NINJA herbs are more powerful than their names suggest! They really could be Charlie's Angels as potent as they are!
You might be confused by all of the "immune-boosting" supplements available, I was too. I really don't enjoy taking supplements- I have to force myself to take a handful of pills each day! But tasty powder I blend in my water? I can drink those all day! I have a few different blends I drink- but for plant-powered immunity, nothing beats my Daily Detox by Wendy Myers, FDN-P, CHHC.