Tag: sleep

A better night starts with treating your skin right.

There’s nothing better than a good skincare routine to help unwind from the day. But pampering your skin doesn’t just feel good. Because your cells regenerate while you sleep, taking care of them beforehand is actually really good for helping you maintain a youthful glow.  

So go ahead, pamper away. But before you do, we have thoughts. Lots of them. 

Keep it simple. 

There’s a fairly large gap between the number of skincare products one has crammed in their bathroom drawers vs the number of skin care products one actually needs. A nightly skin care routine doesn’t have to be complicated. It just has to be effective. Don’t feel like you need to go out and buy the latest and greatest. Stick with the tried and true. Your skin look and feel healthier, and your wallet will be happier. 

Step 1: remove your makeup. 

This sounds like a no-brainer, but you’d be surprised. Please, please if you don’t remove your makeup before slathering on your skin care products (we know you’re out there), start doing it right now. In order for your skin to absorb all the good ingredients, nothing should get in the way. And that means the makeup you’ve been wearing all day. 

Step 2: use a gentle cleanser. 

Now you’re going to want to use a cleanser that removes the excess dirt from your skin without stripping away essential oils. Apply your cleanser on dry skin and then simply rinse.

TrueScience® Pro Tip:

Start with warm water in order to eliminate the surface impurities and old skin cells. Apply TrueScience® Facial Cleanser, and then wash your face a second time with cold water. This delivers a much deeper clean into your pores and removes any impurities. 

Step 3: treat your eyes right. 

Since eye creams are the lightest, start here first by applying a small amount to the delicate skin under your eyes. 

TrueScience® Pro Tip:

Apply just the right amount of TrueScience® Eye Serum to firm the skin, and diminish the appearance of fine lines, wrinkles, and puffiness. Start with a pea-sized amount on the back of your hand and then rub it gently around the orbital bone and eyelid. 

Step 4: hydrate the right way. 

You put your skin through a lot every day. The weather and your day-to-day can take a lot out of it. That means night time is your chance to put some moisture back in. First, by a high quality lotion or toner. Secondly, don’t slather it all over your face. Instead, spread a bit into your palms and lightly spread a small amount onto your face. If you overdo this, your face will feel like a greasy mess in the morning. 

TrueScience® Pro Tip:

After cleaning your skin, pour approximately one teaspoon of TrueScience® Perfecting Lotion into your palm and gently apply it to your face, neck and décolletage. What makes this product so amazing is that it’s ethanol free and it’s designed to tone your skin while protecting it at the same time. 

Step 5: dial in your treatment. 

Because time machines don’t exist (yet), applying a specialized treatment to your face as the finishing touch to your bedtime can help reduce the appearance of fine lines and wrinkles while you sleep. Effective treatments can tend to be expensive, so make sure you get one that works. 

TrueScience® Pro Tip:

TrueScience® Anti-Aging Cream works wonders while you sleep because it applies both moisture and protection. The Nrf2 technologies promote younger looking skin by reducing the appearance of fine lines, wrinkles, and crow’s feet. Don’t be afraid to apply a lot of it to your skin before you sleep. You’ll be happy you did. Trust us. 

Congratulations. You now have a bedtime routine that will leave your skin feeling healthier and looking younger. Plus, you’ll be treating yourself right. Just remember, that your skin is different from anyone else’s. Find a nighttime routine that works for you. And then close your eyes and enjoy. You’ve earned it. 

Sleep Biohacks

Dr Michael Breus, The Sleep Doctor:

  1. One set WAKE UP time, and consistent bedtime; but waking up at the same time daily is most important. Do not hit the snooze button!
  2. No Caffeine after 2pm – Caffeine has a half life of 6-8 hours before its effects “wear off” the body.
  3. No Alcohol for 3 hours before bed – Two glasses of wine will increase sleep by 10-12 minutes; however, more than that has the opposite effect on sleep. Alcohol within three hours of bed, tends to decrease deeper, “restorative” sleep.
  4. No exercise within four hours of bedtime – releases energy hormones
  5. High 5 the Sun for 15 minutes – Direct sunlight shuts down the melatonin release

Shawn Stevenson – Sleep Smarter:

  1. Exercise in the AM – increases deep sleep and sleep longer, 25% decreased Blood Pressure in the evening to promote rest (Cortisol reset)
  2. Take Vitamin C and Magnesium – increases melatonin and promotes sleep and recovery
  3. Meditation – Daily in am helps sleep better at night

Dr Greg Wells – The Ripple Effect: Sleep Better, Eat Better, Move Better, Think Better

  1. Eat “real” food – organic, not processed, minimal sugars: Brain creates neurotransmitters to help concentration and focus
  2. Sleep – Defend the last hour before bed: no devices/screen time; take a hot bath followed by a cold shower to release melatonin; meditate 20 minutes; read fiction; no light in room (black out blinds, no alarm clocks or night lights)
  3. Move – 20 minutes improves mental function for 15 hours. Walking in nature leads to creativity and problem solving
  4. Think – #1 – 3 above improves mental clarity and function

Source: Kwik Brain Podcast with Jim Kwik episode #135 Listen Here

 

 

The Problem With Not Enough Sleep

Why Sleep Matters

In this modern age of “wake up and grind”, it can be almost shameful to announce to your friends and family that your bedtime is 10 pm. We live in a culture that is in a constant state of stimulation and hustle. No wonder we are seeing an increase in diseases like Alzheimer’s, obesity, and autoimmune disorders.

While sleep is not the only factor in sustaining weight loss, it is a key component that is, often,overlooked. If you have a serious problem getting enough sleep, seek out the help of a functional medicine practitioner to help you get your sleep under control.

HOW YOUR BRAIN FUNCTIONS WITHOUT SLEEP

Have you ever craved a carrot at 1 am while binge-watching a show? Of course not! We crave foods like cookies and chips when we are sleep deprived. Sleep decreases glucose to the brain, which is its’primary fuel source. Our bodies naturally seek out quick forms of glucose even when it’s not healthy for us.

Another way your brain suffers dramatically from sleep deprivation is the hippocampus This is —a region critical for the storing of new memories. When people are deprived of sleep for even one night, their ability to memorize new information in the hippocampus compared to rested participants. This deficit in the hippocampus could be caused by sleep deprivation reducing its ability to write in new information.

Alternatively, the hippocampus may need sleep to move new information to be stored in other areas of the brain. In this case, lack of sleep may cause the storage capacity of the hippocampus to fill up, preventing new information from being stored.

BIOHACK YOUR SLEEP WITH THESE STEPS

Step 1: Control Your Exposure to Light

Melatonin is a naturally occurring hormone controlled by the light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert. However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm.

Step 2: Exercise during the day

People who exercise daily, regularly sleep better at night and feel less sleepy during the day. Regular exercise improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, thus restorative stages of sleep.

Step 3: Watching what you digest

Your daily daytime eating habits play a role in how well you sleep—especially right before bedtime.

Limit caffeine and nicotine. You might be surprised to know that caffeine can cause sleep problems even up to ten to twelve hours after drinking it. Smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.

Avoid large meals before bed. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.

Once you have a handle on the whole biohacking process, start making small changes that will help you identify what works best for your entire bedtime routine. Remember balancing your hormones through diet, exercise, and natural supplements are the best biohack to better sleep.

http://michaelandlisahuey.lifevantage.com/blog/biohack-your-sleep/