Sleep Better With These Sweet Dream Suggestions
September 16, 2016

 

There’s nothing worse than incessant tossing and turning just as soon as you’ve decided to check out for the evening and hit the sheets. Some nights may be more restless than others depending on a number of factors, such as stress, anxiety, chronic pain or just the type of following morning that you’re anticipating. While this issue might not be resolved overnight (literally), we do have a few tuck-in tips to help out with possible sleeplessness.

 

Consistency is Key
While some of us may get overly excited about sleeping in on the weekends, it’s important to be aware of how this can affect the rest of the week’s sleeping schedule.  Next time you’re considering wearing your blanket until noon, reconsider this version of self-imposed jet lag, and find a consistent schedule that works generally the same for you seven days a week.
Exercise Accordingly
Not all of us have the luxury of time, so a last minute work out right before bed may be our only option sometimes. However, it’s recommended to avoid the gym within three hours of your bedtime.
Avoid Technology
Aside from setting your phone alarm, try to avoid checking your email or scrolling your newsfeeds right before bed. This can be one of the biggest sleep offenders of all.  Engaging in this kind of activity can make it extremely difficult for our brains to turn off completely, even hours into the night.
Try Aromatherapy
The scent of lavender has been shown to have multiple calming benefits and can aid in providing you with a much deeper sleep as well. Opt for a bedside oil diffuser or even sprinkle a few drops on your pillow just right before bed.
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Fall season is officially here, and with that comes a heightened chance of catching the flu. The changing seasons can take a toll on your body, and that’s why prioritizing your immune system is essential in the coming months. We’ve all been told that your diet has a major impact on your overall health, but there are some grocery store items that are especially necessary to add to your cart when looking out for yourself.
Blueberries
A compound known as pterostilbene that is found in blueberries can be incredibly beneficial for your body’s immune system when coupled with vitamin D. In addition, blueberries have been found to boost brainpower in that they contain high levels of compounds called polyphenolics,
Egg Yolks
While the egg white trend has taken off in more recent years, it’s actually been discovered that the yolk isn’t so bad after all. Egg yolks are jam packed with minerals, like zinc and selenium, which are essential in supporting a healthy immune function.
Green Peas
No more pushing your peas to the side of your dish because these little guys are bursting with vitamins. They are not only a great source of vitamins A and C, but are full of fiber, which can help fight off infection.
Oysters
Yep, it’s true. These underwater warriors are rich in zinc, which employs an antiviral effect. They are especially helpful in healing wounds.
Ginger
Good thing this root is present in most fall-flavored indulgences anyway because it too helps to prevent your cold from taking hold of you. Gingerol, the active constituent in ginger, can help decrease chronic pain and also possesses cholesterol-lowering properties. 
Broccoli
This green giant is high in antioxidants and glutathione, which can help to combat an illness.

 

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They say a little lipstick never hurt anyone, except in this case it might actually. In Europe, there are 1,373 chemicals that are banned from cosmetics. While in the United States, there are only 8. That’s not to say you need to completely pause the pout, but knowing what ingredients exactly are present in your powder is a good start to preventing harmful side effects. Let’s be honest, skimming that long list of ingredients of hard to pronounce words isn’t always our first instinct when shopping for new shadow, but at least knowing what to avoid is essential.

Formaldehyde  has been known to cause cancer, and it can be found in nail polish, hair gel, shampoos and lotions.

Triclosan, yet another harmful ingredient, can be found in soaps, deodorants and toothpastes and can disrupt the body’s natural hormone system.

Parabens, which are used as preservatives, are found in breast cancer tumors, as well as have been linked to reproductive toxicity. These are present and can be found in many lotions and ointments.

Ethylene oxide is a recognized carcinogen and can be found in fragrances and shampoos.

Talc, which can be found in eye shadow, blush and deodorant, has been linked to ovarian cancer and respiratory problems.

Lead  is a neurotoxin linked to learning and behavioral problems and can be found in lipstick, foundation and over 650 other cosmetics. This is also usually not listed as an ingredient because it’s technically a contaminant.

In the United States, there are no laws that require cosmetic companies to demonstrate the safety of their products, and that’s why learning to read your makeup ingredients, as well as more generally just being aware of what you’re putting on your face is crucial. Beauty may sometimes be pain, but it doesn’t have to be in this case!


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While it seems that just in recent years the kombucha trend has exploded, it’s actually an age-old drink that has been around for centuries in many cultures. This fermented tea drink not only offers a unique flavor but also a variety of health benefits, including digestion, immune support, detoxification, liver support and weight loss.

 Power Up Your Immune System
This magic tea is rich in antioxidants that help to support your immune system. Because it contains a compound called D-saccharic acid-1, which is not present in unfermented teas, it can actually aid in cellular detoxification.

Your Liver’s New Bestfriend
The liver is one of the only organs that can regenerate itself, as well as naturally help to detoxify your body. Kombucha is packed with Glucaric acid, which benefits the liver and its detoxification process. 

Digestion
This liquid vitamin is full of probiotics, enzymes and beneficial acids that can all help with digestion and assimilating food more easily. Some research has even lead to the beliefs that kombucha can actually prevent and heal stomach ulcers.

Ditch The Coffee
Kombucha can give you an added boost of energy without all that concentrated caffeine. This is because iron is developed during the fermentation process and it also contains b-vitamins that supplement this energy kick.

There’s a reason the ancient Chinese referred to this cocktail as the “Immortal Health Elixir,” and now you can sip and sharpen your health all at the same time.

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We’re all familiar with the age-old expression, “you are what you eat.” In most cases this is true, and especially when it comes to reviving your skin and achieving a more youthful appearance. Your diet can have a huge impact on how you look and how you feel, and certain foods can affect that much more greatly than others based on their nutrients and antioxidants.  Your face and hair crave certain foods, so do your body a favor and begin the road to beauty by starting with the basics.

Coffee
Many of us already rely on our morning latte to kick start our day, but what if we told you that coffee actually has many more benefits than just keeping you awake at work? Your daily cup of Joe has actually been proven to both tighten and brighten your skin. Caffeine is a known diuretic and can eliminate cellulite when applied topically. Coffee grinds can help to illuminate your skin by acting as an exfoliate. Additionally, it’s been proven that java has compounds that can actually help protect your skin against melanoma.

Watermelon
This summertime snack is full of lycopene, which is an antioxidant that can help skin fight off UV damage. Researchers believe that it contains enough of this phytochemical to equate to an SPF 3, so it’s not a replacement to sunscreen but a supplement.

Pomegranate
The seeds from this power fruit are loaded with antioxidants, like vitamin C, that help in preventing wrinkles, lines and dryness by neutralizing the free radicals that weather skin. This fruit also contains anthocyanins, which helps to increase collagen production and gives skin a firmer look.

Lobster
Shellfish is rich in zinc, which has anti-inflammatory properties that can help to treat a range of skin issues, such as acne. Because zinc accelerates the renewal of skin cells, your skin will actually regenerate after eating this scorpion mermaid.

Walnuts 
This tasty nut is bursting with omega-3 fatty acids and vitamin E, which can both help to keep your hair hydrated, as well as to repair damaged follicles. A handful of these a day, and your locks will be lustrous and rich in color in no time!


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Make the most of your summer break by ensuring that you’re achieving the most restful sleep patterns possible. As relaxing as vacationing can be, sleeping in a bed that is not yours can make falling asleep at times somewhat difficult. Learn how to render your mind tranquil in the most natural ways the minutes before those Z’s, and follow these simple suggestions for sweet dreams.

Mindful Breathing
It’s not uncommon to be overcome with a flurry of thoughts and worries while lying in bed. This is typically the time you spend replaying the previous events of the day and planning out the ones for the following morning. However, sometimes this can prevent our minds from allowing us to drift off. Breathing techniques can actually cease the internal chatter and enable your mind to relax. Conscious breathing is extremely effective when you take slow, steady and deep breathes while focusing on the natural rhythm of it all. After a few measures of this, you will actually begin to notice the anxiety escape your body.
Yoga
Researchers have provided studies that show that there’s a direct correlation between those who practice yoga and decreased insomnia symptoms. The benefits of yoga are endless and include the improvement of stress levels. Because this low-impact exercise focuses on centering your body and your mind, you are able to actually channel that same peaceful mindset during times where anxiety is common, such as right before bed. Try some Shavasana before you attempt to sleep next time.
Aromatherapy
Essential oils can aid in many different types of situations. Peppermint helps with alertness, Eucalyptus with breathing and Chamomile and Lavender with sleep and relaxation. Not only can these oils induce sleep, but they can also produce a higher quality of restfulness. Try placing a few drops of these scents on your pillow or beneath your pillowcase in order for it to be totally absorbed. 

Ditch The Gadgets

 It’s become habit for us to be on our phones from the moment we wake up until the moment we shut our eyes at night, but it’s actually been proven that the blue wavelengths produced by your Smartphone and other technology can suppress the production of melatonin, which is the natural hormone that helps with sleep. Light-emitting devices can continue to stimulate the mind, which can in turn result in restlessness and sleepless evenings.

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How great would it be if you could bring along a personal trainer and nutritionist with you everywhere you went? Someone who would encourage you to eat healthy and to motivate you to get active without having to deal with the gym membership? Well, that’s not out of the total realm of possibility with the help of these must-have fitness and health apps! Your phone is something you have on you at all times, so why not integrate your fitness regime into it in order to ensure that your health is also a daily accessory.
Fitnet
Don’t just use your camera for selfies, but instead utilize it as your personal trainer. While you watch fitness videos on your phone, the Fitnep app uses your camera to track how well you’re doing. Additionally, it will give you real-time feedback so that you can make the necessary adjustments.
Spring
This app will definitely put some pep in your step! Spring creates fitness playlists that are consistent and upbeat so that all you have to do is make sure you keep up with the beat of the track. Because let’s be real, there’s nothing worse than losing your momentum because a Coldplay song cuts in on your run.
MINDBODY Connect
This geolocation genius is the ideal solution for spicing up your workout routine. Having a gym membership is great, but MINDBODY Connect allows you to discover different types of fitness classes happening around you so that you can potentially just drop in!
HealthyOut
This mindful meal app helps you stay disciplined without having to ignore your appetite. Eating out is sometimes inevitable, and this app will help you locate nearby restaurant dishes and prepared grocery items that are healthy without compromising your cravings.
Fooducate
Fooducate allows you to eat and shop healthy by quickly pulling nutritional information about certain foods by using barcodes. Not the best option? That’s okay because this app will make sure to provide you with a healthy alternative suggestion! It doesn’t get much better than that.
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Hair thinning can be attributed to many different things, genetics being one of them. Aging is also a common factor that contributes to hair loss, and you may have been subject to some noticeable changes more recently due to this. Don’t stress, not only is this problem solvable but unfortunately stressing can also lead to thinning hair.  There are a few different routes you can take to get to the root of the problem in beginning to repair your own. Males and females, listen up! This goes for both of you.
Healthy Diet, Healthy Hair
First things first, you’re going to need to watch your diet. While diet alone is not enough to save your hair, it will most definitely help. You are what you eat, and your locks are directly affected by your choice of entrée. Eating lots of protein-rich foods and the healthy kind of fats will nourish your hair and help it to appear both thicker and more lustrous. Opting for foods high in Vitamin B, such as chicken, fish, eggs and spinach will aid in the formation of hair cells.
No Ifs, Ands, Just Oils!
Believe it or not, essential oils used for scalp massages can also prevent hair loss. Coconut oil in particular acts as a sealant by preventing your hair follicles from losing their moisture. Olive oil is also rich in antioxidants and is great in nourishing hair. Because olive oil is rich in vitamin E it will actually promote hair growth. Additionally, almond oil is also beneficial to your hair because it’s so rich in vitamins E, D, iron, magnesium, calcium and fats.  Lavender, cedarwood, thyme and rosemary have also been known to prevent hair loss.
“Brush” It Off
Stress is a leading factor in hair loss, and while stress is also inevitable, it can be controlled. As the wise Taylor Swift once said, “Shake it off!” and look at her-she’s got great hair. Some methods you can adopt in order to prevent the everyday added anxieties include:  meditating, exercise and simply learning how to express yourself.  Meditation allows you to refocus your attention and eliminate any negative thoughts that can crowd your mind. Allowing yourself to vent is crucial in managing stress. Even if you’re not communicating your feelings to someone else, start maintaining a journal as a means to decompress.
These are hopefully all remedies that won’t make you want to pull your hair out, and if all else fails, The SHAW Center has a fully comprehensive hair restoration treatment program for both women and men.
The SHAW Center’s low-level laser therapy is a noninvasive laser treatment administered to the scalp, which helps to stimulate new hair growth. In addition to the laser therapy treatment, The SHAW Center also offers at-home laser hair loss devices. These hand-held “laser combs” provide phototherapy to the scalp to enhance the results from the in-office laser.
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Spring is quickly approaching but for those who have not seen the sun, may not be ready to put their best bronze forward. It may seem logical to resort to tanning beds as a means of instant gratification, but it’s essential to stop and think before exposing yourself to those unhealthy and unnatural rays.
Sure it’s easy, convenient, and for the most part actually works. However, the long-term damage caused from “fake baking” is just not worth it. There are quite a few alternative options that are far better for your health and won’t make you look like you just got done rolling in a pile of Doritos.
Bronzing Sprays
This bronzing process is both effortless and effective! There are quite a few different bronzing sprays out there, but QuickTan spray, available at The SHAW Center, is foolproof. It encompasses agents like flower extract and Aloe Barbandensis Leaf Juice and when applied will build a subtle, believable color.
You Are What You Eat
You can also achieve a sun kissed complexion by eating your way there. Obviously we don’t suggest using this as your only means to mahogany, but it will definitely aid in the process. Vegetables such as carrots, apricots and sweet potatoes all contain beta-carotene, which produce a ton of vitamin A. This will help increase the production of melanin, which is responsible for changing the color of your skin.
Carrot cake anyone?
Highlighting Other Features
When all else fails, focus on other features that when contrasted against your fair skin makes you appear bronzed. This can be as simple as whitening your grin. Crest’s 3D whitening strips will make your mouth sparkle within just a matter of days.
You can also always utilize a good matte bronzer for a quick fix. You don’t have to limit your makeup application to just your cheek bones either. Give your collar bone and shoulders a good dusting as well. We recommend utilizing a setting spray in case you’re planning on giving any hugs to men in white button downs later. 
Always wear light colors. The only need to wear black now is if we’re mourning the death of our tragic winter skin. Otherwise, donning muted tones, pastels and creams are a surefire way to deliver the perfect contrast.
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            Cheers to a new year and a beautiful you.  Whether you’ve set resolutions to hit the gym or eat healthier in the past, take a different approach this year by learning to embrace yourself with some of our tips.
            Make an effort to give more thought to self-care, whether it is through methods such as mediation, contemplation, reflection or more.  Set aside a few moments for yourself each day in order to check in and connect with yourself.
            Begin each day by uplifting yourself and reading at least one or a couple of personal development articles to help inspire your day.  Find a variety of personal productivity websites and articles to choose from here.   
            If you’re the type that bites off more than you can chew or fully immerses themselves in their work, take a break this year.  Set aside some time off here and there for self-improvement and to relax and rejuvenate.  It’s essential to take care of yourself now for the long run. 
            Surround yourself with friends and family that will not only support but also encourage the path and goals you’re determined to achieve.  Take your journey with those that cast back the love that you have found within yourself. 
            We’re sure you’ve heard that you can’t love someone else until you begin to love yourself; well it’s true!  Whether you’re already in a relationship, married, or single, setting aside time to love yourself and exert confidence this year may help draw someone to you or help strengthen a relationship you’re already in.  
            Wishing everyone a very fabulous and Happy New Year! 
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