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When it comes to maintaining a youthful look, beauty sleep may just be your best routine. Getting enough shut-eye helps your body recharge and your skin regenerate, which has a lot of benefits for your appearance.

When you take “beauty rest,” your body heals, restores and eliminates toxins from the skin. If you don’t get at least seven to nine quality hours every night, your body’s ability to do these vital skin functions is compromised.

According to research, beauty sleep is a real thing and if you’re getting fewer than six hours of sleep a day, you may appear less attractive to others. The sleep experiment shows that a couple of bad nights can make a person develop dark-circled “panda” eyes with puffy lids and look “significantly” more ugly to others who may, therefore, avoid socializing with the person. The experiment also showed that strangers viewed people with tired faces as less healthy and approachable.

Getting a great night’s sleep also has a number of health benefits, ranging from higher energy levels,, to better heart health and even weight loss. But unfortunately, according to the Centers for Disease Control and Prevention (CDC), more than one-third of U.S. adults routinely sleep fewer than six hours a night, and the situation is the same or worse in the UK.

Whether you have trouble falling asleep, find yourself waking up throughout the night, or just don’t wake up feeling well-rested, there are things you can do. Try these five tricks to improve your sleep habits so you wake up ready to hit the ground running.

Develop a Bedtime Routine

Being consistent with your sleep schedule and what you do to get ready for bed can have a huge effect on your ability to fall asleep quickly. When you develop a nighttime routine leading up to sleep, you send your body signals that it’s time for bed.

Practices calming activities before bed, such as gratitude journaling, meditation, or a relaxing bath. Winding down after a busy day calms the mind and gets your body ready for sleep.

Going to bed and waking up at the same time every day will also make a huge difference. Obviously, things happen like social engagements or travel, but sticking to a routine as much as possible helps to establish a rhythm for your body.

Your bedtime routine can be as simple as brushing your teeth, reading for 20 minutes, and going to sleep at 10pm. If there are more things you find relaxing that you want to work into your schedule, feel free. Try a few different behaviours to determine what works best for you and helps your body get ready for sleep.

No Screen Time One Hour Before Bed

Are your pre-bedtime “relaxation” activities scrolling on your phone or watching TV? Try switching to a no-tech solution. The blue light from our phones can affect the production of melatonin, which is the hormone what affects our sleeping cycle. Screen usage before bed reduces melatonin, which makes it harder to fall and stay asleep.

No to mention the light exposure promotes wakefulness and stimulates your brain, so it has trouble winding down. At least thirty minutes before bed, and ideally an hour, avoid gadgets of all types.

If you have trouble with this, set your alarm earlier in the day, and plug your phone in on the other side of the room. This way, once you start getting ready for bed, you won’t be able to roll over and check your phone one last time. If you read books on a tablet, try switching to real books, or an e-reader that doesn’t light up. And if you have a TV in your room, consider moving it to a different space so you aren’t tempted.

Create a Good Sleep Space

Try setting the mood in your bedroom for an optimal relaxation space. This starts with the temperature in your bedroom, which The National Sleep Foundation recommends should be somewhere 65 degrees Fahrenheit. Use breathable bedding and wear lightweight clothing so you don’t get overheated at night.

You can also promote sleep with a darker room. Invest in blackout curtains, and block any small lights in your room, including alarm clocks or any electronics. Light tells your brain that it’s time to wake up, so keep it as dark as possible.

As you get ready for bed, start turning down the lights to cue your body that it’s time for bed. Try installing dimmers on your overhead lights, or use diffused lamps and candles for light.

If you live on a noisy street, you might want to consider a white noise machine. This can block any loud sounds from your neighbors or the street, so your brain doesn’t get distracted.

Change your Diet

Your dietary habits, including caffeine and alcohol intake, might be affecting your sleep more than you think.

First, eating late at night can negatively impact both sleep quality and the natural release of growth hormone and melatonin. Stop eating a few hours before bed so your body has time to digest.

Caffeine from coffee, tea, chocolate, and soda can have a major effect on our sleep patterns. Drinking too much caffeine stimulate the central nervous system, which interferes with deep sleep, cause insomnia, and make you wake up throughout the night.

Reduce caffeine intake to 1-2 cups a day at the maximum, and don’t consume any after 2pm. Try switching from coffee to a tea with lower levels of caffeine to decrease your usage.

Alcohol also disrupts your sleep. Though it might help you fall asleep at first, as soon as it wears off, it will wake you up, and make it difficult to fall back to sleep. Limit alcohol intake to just two nights a week or less, and always drink plenty of water to combat dehydration.

Invest in a Quality Mattress

You could make all these changes to improve your sleep, but if you’re using an old mattress, it won’t make much difference. Mattresses only last 10-15 years, and our body’s needs can change even more quickly.

For optimal comfort, natural latex mattress. The dense latex provides the perfect mix of comfort and support for your spine, so there’s no tossing and turning. If you frequently wake up with back pain, a latex mattress can eliminate that discomfort. It’s also breathable for natural temperature regulation, and is antimicrobial. If you suffer from allergies, the best latex mattresses eliminate dust mites and bacteria for better indoor air quality.

A quality latex mattress will last for many years for a great night’s sleep. The investment is worth it when you consider the benefits to getting your eight hours every night.

Stop settling for poor quality sleep and put these tips into action. Even the smallest changes can make a big impact, so you can enjoy more productive days, better health, and more energy to tackle whatever life brings you. Enjoy your journey to better sleep!

There are a lot of ways to fight back against the damage your skin incurs these days. One obvious option is surgery, but it is only a good choice if you have severe skin sags or related issues. Skin problems are best and easiest dealt with when you catch them early on. But when skin issues are in their early stages surgery is completely unnecessary to treat them. Instead, you have a variety of laser and non-laser solutions from which to choose.

Laser Procedures for Better Looking Skin

One way to clear up your skin that doesn’t involve surgery is to have laser treatment performed on your skin. Lasers are much less invasive than surgery. In fact, most laser appointments are performed in an hour or less. Also, there is no need to stay in a hospital for recovery. You can resume daily activities right after laser appointments are over.

Lasers are so versatile that they can provide you with many different skincare treatments. Ablative lasers perform treatments that involve the surface of your skin. You can also have treatment with new or used cosmetic lasers to revitalize your skin from the inside out. Such procedures are called non-ablative treatments. They bypass the surface of your skin and instead focus on lower layers. By causing collagen to contract and encouraging new collagen development, your skin is tightened over time.

Improving Your Skin’s Appearance with Microdermabrasion

Microdermabrasion is similar to an ablative laser treatment in that it focuses on the outermost layer of your skin. Although, it can affect a few layers near the surface as well. A microdermabrasion tool essentially blasts your skin with sterile crystals. The crystals can be made up of different materials. However, they all work the same way. They “sand” your skin, removing imperfections. They also remove dead skin cells.

Like laser treatment, microdermabrasion is an outpatient procedure. It does not take very long. You also do not have to worry about taking time off from your job or personal life to recover. However, your skin may be a bit sensitive after either type of procedure for a short time after treatment.

Chemical Peels to Clear Up Your Skin

Chemical peels are somewhat more complicated than microdermabrasion and laser skin treatments. That is because a technician can apply various different acids and chemicals to your skin to customize the peel procedure for your needs. By changing the chemicals, the intensity of the peel is also changed.

If you have minor skin problems, a mild chemical peel may be sufficient to treat them. Stronger chemical peel solutions are used to treat additional layers of skin. Therefore, if you want a deep peel procedure, a strong solution must be used. Your clinician will assess your skin to help you determine how strong your chemical peel needs to be.

Considerations When Making Your Final Skin Treatment Choice

When making your final choice regarding which skin care treatment to have, you must consider several factors. The two things at the top of your list should be your budget and the recommendations of your clinician. You must also consider the potential side effects of each procedure and the aftercare requirements. For example, your skin may be extra sensitive to sunlight for a period of time after certain skincare treatments, including laser treatment. Check with your clinician to learn such details ahead of time before choosing a skin care method.

Aworkout is a process, which goal is both the building and maintaining of a healthy body. It is a journey from a state of unhealthy living to one where every muscle and reflex is at its sharpest. And like every journey, you must prepare if you hope to reap its many benefits.

As great as workouts are in themselves, there are certain things which can make them counterproductive. Some health conditions may deter you from engaging in workouts, or engaging in them to the extent which you would like to.

However, there are other things which may make the workout process less fulfilling than it should be. It is therefore best to take time to put your house in order before delving fully into your workout. The after-workout practices are also as important as the ones which you should observe before.

Here are some before and after workout practices according to Achieve Fitness, which you should incorporate into your workout routines. Make sure to keep them as regular habits because they are as important to the development of your body goals as the workouts themselves.

1.Get lots of rest before your workout sessions

It might sound simple but if you plan on burning plenty of energy during your workout routines, it makes sense to have some to burn, doesn’t it? The benefits of your workouts don’t instantly materialise whilst you are working out, but whilst you are resting before and after them.

Muscle formation happens while you are sleeping, and the better rest, the denser the muscles formed. Speaking about form, a rested person will stay in better form during workouts than a fatigued one. So make sure to get a full night’s rest before engaging in your workouts. In fact, see it as part of the routine – because that’s what it is.

2.Drink plenty of fluids

Before your workout sessions, drink enough water. It lubricates your muscles and refreshes you at the same time. This way, it puts both your mind and body in the right frame for the hard work. It doesn’t matter if your routine is light or you are an athlete who trains for hours daily, it is imperative that you drink plenty of water before your workout. In fact, research has shown that drinking a glass of water upon rising in the morning does your body a lot of good.

During your workout, also hydrate. You don’t need to drink much, just have small, regular sips during the course of your workout. After your workout, drink water too. You can mix your water with some fruit juice like orange or beetroot juice to get adequate vitamins and carbohydrates, and boost your workout.

3.Eat plenty of carbohydrates and protein

If your workout is only about an hour long, there is no need to eat much before. A simple milkshake is enough. Also, anything you eat should be more than an hour or two before your workout session and, at this point, should be light. Whole wheat toast with banana is a good snack to eat before a workout so that your energy will burn at a slow, regular pace. A yoghurt is also good as it fills up your stomach.

For after your workout, you need something which will suit the recovery mode you are currently in. Vegetables and chicken are your choice foods.

4.Do a stretch out after

According to Dr. Hinz at Cool Springs Chiropractic, an intense workout may leave your muscles sore and this will worsen if left for some time. Before finishing, do a stretch in which you extend your muscles, but not in the way you did during your warm up. The aim of this is to set your muscles back to the way they were when you came in.

5.Have a cold shower

You can increase the benefits of your workout by having a cold shower afterwards. This way, your warmed up muscles can settle and cool down. This happens because a cold shower reduces the inflammation which has already been provoked during your workout, and helps with soreness.

Waist training is the latest Hollywood fitness craze to hit the mainstream. Favoured by A-listers and popularised by the Kardashians, these wide elasticated belts known as waist trainers or waist cinchers, are purported to ‘train’ your tummy to shrink down and hold a smaller, firmer shape. While not a new phenomenon – after all, corsets were used to achieve tiny waists in the Victorian era – social media snaps of the likes of Kim K wearing a modern-day latex version have led to a huge rise in popularity of this type of body shaping.

It’s easy to see the allure – in today’s image-obsessed era, where the perfect life and happiness seem to hinge on possessing killer curves, who wouldn’t want to find a quick and effective solution? Experts claim that by wearing this shapewear for just 4 hours a day, we can bypass spending hours at the gym or punishing ourselves with a restricted diet and still achieve that perfect Insta-girl hourglass figure. We know that body shape can be moulded over time using steel-boned corsets, Dita von Teese style, but do these modern, supple waist trainers really work? Are they the holy grail of curve creation that celebrities claim them to be? Here we expose some key truths about this shapewear and whether it really works in the long term…

Reshaping causes redistribution

Yes, waist trainers will reduce your waist size. Any type of compression will make you appear slimmer in that area. However, some waist trainers simply displace the fat elsewhere, causing unsightly bulges that can conversely make you look bigger. Make sure you select the right waist cincher, to ensure you get the best silhouette. If you’re curvy, look at plus size shapewear companies to ensure you get the right fit and size for you. Just be aware that you can reduce the shape, but you won’t lose the weight. The fat has to go somewhere.

There’s no scientific evidence to support the claimed benefits

The theory behind waist training is that wearing one creates thermogenesis in the body, leading to the breakdown of fat and the elimination of harsh toxins and impurities, through perspiration. However, there’s no scientific evidence to support these claims. You will probably lose water weight and toxins by sweating more, but in terms of directly breaking down fat, this ideology remains sketchy. In fact, you’ll probably lose weight simply because the waist restriction makes eating large meals uncomfortable. One positive benefit of waist training is that it can improve your posture, however whether this directly improves core strength is also debatable.

The compression can be dangerous

Not only can waist trainers be extremely uncomfortable to wear, they’re also associated with several health problems, including:

• They can displace the position of internal organs, leading to potential kidney and lung issues; as well as problems with digestion, causing heartburn and acid reflux.
• If your waist trainer is too tight, it can impact your breathing. This can make you light-headed and is of particular concern if you plan to workout while waist training.
• Waist training can cause permanent damage in young girls, whose bodies are still developing.
• Sweating and irritation caused by the material can lead to skin infections.

It can affect mental health

We all love seeing the benefits of getting in shape – fitting back into those skinny jeans or that beloved bodycon dress we’d long ago given up on. However, there’s evidence that the psychological effect can be damaging. Not only will the shapewear act as a constant reminder that you’re not the perfect shape, leading to negative thoughts and lowering self-esteem; but seeing your waist shrink down can become addictive for those with an obsessive personality.

The benefits are temporary at best

Experts among the medical community don’t advocate waist training as a long-term solution for weight loss and improving your shape. Aesthetically they do work, cinching in your stomach and reducing your waist size by up to 4 inches. But sadly, the benefits are very short lived, disappearing as soon as you remove the shapewear. According to Dr.Dee, this quick-fix solution shouldn’t be used to replace the power of a healthy diet and a sensible workout routine.

So, if you’re thinking of investing in a waist trainer, we hope you’ll weigh up the long-term benefits and risks, deciding what’s right for you. Society places so much pressure on us to conform to unrealistic standards, aren’t we better off being the best we can be, with the natural body we’re gifted with, rather than chasing a constantly evolving ‘norm’?

Do you take the time to read all the ingredients of your skin care products? If you’re like most consumers, you probably don’t look beyond the name, brand, price tag, and uses indicated on a product. That’s completely understandable unless you have an allergy, in which case knowing what goes in products becomes absolutely important.

But there’s also a reason why organic & natural beauty products are so in-demand. “Be on the lookout for the following ingredients, because they might be damaging your skin more than they take care for it. Treating yourself to a facial treatment every now and then will do wonders for your skin. Also, professionals are always happy to discuss and advise what skin care products are best suited to your skin.” explains treatment expert, Match Skin Salon.

Phenoxyethanol

Phenoxyethanol is a commonly used antibacterial preservative used in cosmetics. Its main purpose is to stop bacteria and fungi from spoiling the cosmetic product, but studies have shown that it may have more insidious effects on your skin and body. Phenoxyethanol has been scientifically proven to irritate human skin and eyes. Phenoxyethanol exposure may lead to various side effects such as eczema or increased allergic reactions, and even affect the nervous system of infants that are exposed to it orally. It’s so dangerous for the skin that the Japanese government has restricted its use in any and all types of cosmetics.

Alcohols

Alcohols are commonly used as a base ingredient in cosmetics, mainly to help other ingredients enter your skin. The way it achieves this is by breaking down your skin’s natural barriers, allowing things like vitamins to enter your system. It has been proven to be very efficient at achieving this and facilitating the absorption of other beneficial ingredients found in conventional skincare products, but alcohol also unfortunately leads to dry and damaged skin. It may be allowing good nutrients to enter your body easier, but it does so at the cost of irritating and slowly eroding your skin, which is counter-productive considering the products that use these alcohols are meant to be taking care of your skin and repairing damage. We recommend switching to organic skin care which are less dependent on alcohols, making them less harmful to your skin.

Dioxins

These are an infamous kind of chemical that, like alcohols, allow other chemicals to enter your body easier. According to the World Health Organization, dioxins are persistent environmental pollutants or POP’s that are mainly found in the fatty tissues of animals. Majority of human exposure comes from food consumption, but dioxins have also been found in cosmetic products. They are highly carcinogenic, are endocrine disruptors, and are highly linked to cancer. Dioxin use has been restricted in some countries, but are still used in some skin-care products and non-organic tampons. They aren’t listed on labels or ingredient lists, but can be found in other antibacterial components like triclosan.

It’s terrifying how drastic the effects of these ingredients on our health and skin can be, especially when you realise how many of the products you use everyday like shampoo, makeup, and facial cleansers could contain them. It’s because of this that we strongly recommend organic skin care products, as they are less likely to contain these ingredients. Why not also treat yourself to skin rejuvenation – a facial could be just what you need to hydrate and get your skin feeling fresh and back to normal again!

Have you ever been captivated by the way someone smiled, so much so that the mental image kept playing in your mind, long after they’d gone? Everyone gets that same gooey feeling when they’d been charmed by a warm smile, complete with perfect and pearly white set of teeth. Here’s a secret: You too can own a smile that not only melts hearts, but can open doors in ways you never knew.

You should always aim at having a winning smile. People always notice it and most will instantly warm up to you afterwards. That is, except if you are Ebenezer Scrooge and don’t smile at all. But an attractive smile is the key to opening doors- both metaphorically and literally.

According to a survey, 48% of people admitted that a smile is the most memorable thing about a person they meet for the first time. Indeed, it is the best way to make a good first impression.

The same report revealed that a smile is even more powerful than spoken word which only 25% of respondents agreed was memorable. Now we know how Ariel in Disney’s The Little Mermaid won over her prince charming.

“Some people go for a cosmetic option to improve their smile, and it is effective. But there are natural ways to maintain them. The following foods are great for your teeth.” adds Design Specific, so if you are not feeling particularly chatty on a date, you can plan to smile your way through afterwards.

Crunchy and chewy foods

Saliva is a natural service provider for healthy teeth. It neutralizes acids formed by bacteria that cause cavity. Crunchy and chewy foods such as celery, carrots and nuts cause saliva to flow and nourish the oral cavity.

Eating sticky, sugary foods, on the other hand, foster the growth of bacteria and cause the formation of plaque; a bacterial buildup that leads to cavities. The next time you go fruit shopping, stock that cart with lots of crunchy options.

Milk and cheese

No surprises here. Remember that Got Milk? ad where Mr. Miller who never drank milk lost both his arms? The same goes for the teeth. As part of your bone structure, the teeth benefit greatly from calcium and other essential minerals in milk and cheese. Casein is also a component of milk that reduces the formation of cavity.

However, Dr. Cecilia Luong of Tiger Smile Family Dentistry, advises that you should brush your teeth before you sleep at night, especially after a cheesy dinner. Rancid cheese particles that form overnight can be bad for the teeth.

Garlic bread, Apple pie, Grapes and Shitake mushrooms

Many foods directly combat cavity-causing bacteria, as well as bad breath and periodontitis (gum disease). Foods like garlic, apples shitake mushrooms and grapes contain several compounds that repel bacteria from sticking to the teeth.

Although some people prefer to chew it directly, garlic in bread is equally as effective. This is especially if you are concerned about the odour. Don’t worry, as long as you are not eating it prior to a date, it is just fine.

Raisins

Raisins may be sweet and sticky, but they don’t fall under the category that are bad for your teeth. Remember, we mentioned grapes as a bacterial-preventing fruit? Well, raisins are simply grapes that have been cut and dried.

According to Dr. Christine Wu, professor and associate dean for research at the University of Illinois College of Dentistry, the phytochemicals in raisins have been shown to suppress the formation of oral bacteria responsible for gum disease and caries. The results were discovered after a research was carried out at the college labs.

Green tea

We all love our tea; how can we not? With it soothing, relaxing effect, especially after a long work day. But the benefits of green tea go beyond calmative. It contains antioxidants known as catechins that dampens the body’s inflammatory response to microbes that cause periodontitis.

A study revealed that drinking a cup of green tea daily, greatly reduced the risk of developing gum disease among Japanese men. As a bonus, the polyphenols in black tea are known to diminish bacterial growth and prevent bad breath.

Water- cool, and fresh

Water has many benefits. Among its super hydrating qualities, it keeps the mouth from feeling dry. Have you noticed how unpleasant it feels when you have a dry mouth? It can cause bad breath too. So, if you are unable to produce saliva, start with a gulp of fresh water.

Here’s a tip; if you are not sure about your breath, start the date with some water. It not only refreshes you, it makes communication a lot easier.

Mint leaves, and other mint foods

“One of the well-known benefits of mint is improving oral health. The leaves are packed with anti-inflammatory and antibacterial properties to rid the mouth of harmful bacterial and avert tooth decay. This is obvious as mint is present in our toothpaste, peppermint, and its menthol compound it greatly lauded.” states Dr. Jones, Nashville restorative dentistry.

But did you know mint can be taken as food and drink? Yes, your mojito cocktail, spinach cantaloupe salad and tomato cucumber salad with mint are just a few.