How to Always Get a Good Night’s Rest

We all know what it feels like to wake up on the wrong side of the bed, but according to Dr. Matthew Edlund, an award-winning expert on rest and sleep, it’s what happens before we hit the sack that can put us in such an miserable mood come morning. Not suprisingly, Edlund’s new book, The Power of Rest: A 30-Day Plan to Reset your Body, reveals that we as Americans are significantly “rest-deprived.” Learn about the useful information included in the book as we’re introduced to the four types of rest (physical, mental, social, spiritual) he recommends to maintain a healthy lifestyle for even the busiest among us and the difference between sleep and true rest. Below, Edlund shares his 10 Rules of Sleep.


1. Sleep is like making love – enjoy it. Where else do you get to dream every night? Pre-dream – imagine before you sleep what kind of dreams you would like – then see what happens.

2. You need to rest before you sleep. If you’re hyperaroused, worried, even concerned about sleep, it doesn’t occur. Try to take an hour before bed to get really relaxed and mentally refreshed.


3. The amount of you sleep you need is what you need to feel fully rested. Figure this out on weekends or vacations if your workday is too rushed. Some people need three hours, some nine, most of us around eight.

4. Sleep where you’re comfortable. Your bed, futon, mattress should be inviting, the room dark, cool, quiet.


5. Wake up at the same time every day. Time rules life. Body clocks powerfully control when you wake and do your best at most activities. Listen to them – they’ll help you a lot.

6. Go to bed at the same time every day. Your highly genetic body clocks don’t know about the weekend. Let them synchronize so you’ll feel better, perform better – and look better.


7. Control light. Light resets body clocks, timing your life precisely. At night you want things dark – but as soon as you wake up you want to let in the light to help wake up your cold brain.

8. The fitter you are, the better you’ll sleep. One quick way to make yourself fit – follow FAR, Food-Activity-Rest, as a musical rhythm to the day. Every time you eat, you move – which can really slim your waistline.

9. Clear up and cool your mind before you sleep. Set a pattern to the hour before sleep – lay down next day’s clothing, floss and brush your teeth, read (especially books like “The Power of Rest”) – that prepare you for the wondrous rebuilding of sleep.

10. Sleep is just one part of daily rest. If you can actively rest at different times of the day, you’ll probably sleep well at night.

The Effects Of Smoking On The Skin

Smoking is one of the worst things that we can do to our bodies. The health effects of tobacco smoking are related to direct smoking, as well as passive smoking and secondhand smoking. Smoking contributes to the risk of developing heart disease, increase blood cholesterol level etc. Not only does it increase the risk of cancer and heart disease but it you have a family, passive smoking can also damage the health of the people closest to you.

Smoking is bad not only for your health, but also for your beauty. It decreases the flow of blood to the skin, leaving your complexion dull, promotes wrinkles and fine lines, deprives your skin of oxygen and robs your body of essential vitamins. That’s why smokers in their 30s have as many wrinkles as non-smokers in their 50s. Those who smoke every day get more wrinkles all over their face because of the nicotine – it constructs the tiny capillaries that nourish the skin. Smoking ages skin faster than anything else apart from sun damage. Smoking contracts your blood vessels and therefore doesn’t allow enough oxygen to reach the skin’s surface, resulting in dull-looking skin.
The effects of smoking are significant:


bad breath
dull complexion
wrinkles appearance
yellow teeth
weak hair
enlarged pores
broken capillaries
premature aging
coarse skin all over your body
reduction of the collagen
smoking thins the skin
alter your body shape
smoking reduces the body’s store of vitamins
loss of elasticity
prolonged smoking causes dry skin


Vitamin C, pine-apple, brewers yeast
The grayish color of the skin is among the many problems of the smokers. If you want to look fresh, “attack“ the problem internally. Eat fruits rich in vitamin C and foods containing zinc. They stimulate the formation of collagen which is important for the skin. Eat wheat, oat flakes and fish they are the main source of zinc. The pine-apple contains the substance called “ bromeline“ – it deprives your body of the toxins. To replenish the lack of vitamin A eat lettuce and carrots. Vitamin E is “responsible“ for the youth of your skin.

Exfoliating removes the dead skin cells that make your complexion dull. When exfoliating you remove the clogged dirt in the pores, improve the blood circulation and stimulate the production of new skin cells.
Facial – it will return the glow and the freshness of your skin.
Hydrating cream it regulates the moisture balance and avert the evaporation of the moisture
Cocktail of vitamins – it will increase the protection of the skin and will saturate it with oxygen. Vitamin A is important for the renovation of the skin and the decrease of the wrinkles. Vitamin C – for the free radicals, Vitamin E – for the immune system.
Night cream – corrects the damage while you are sleeping.
Nourishing nail oil - smoking causes discolouration of the fingers and nails on the hand used to hold the cigarette.

Tips:

consume a daily diet of healthy food
eat many fresh vegetables and fruits
eat fish and chicken
take vitamin C daily
drink at least 1.5 liter mineral water daily
limit the alcohol and caffeine intake
exercise regularly
apply nourishing creams every day and use a night cream
your skin care products should contain retinol, vitamins and antioxidant.
Maybe now is the right time to quit smoking – imagine how you will look after 5 years. If you quit smoking you will stop your skin ageing any faster that it normally would.
Try:
Patches – they give a constant supply of nicotine. You should follow a stepped programme to help reduce gradually the amount of nicotine.
Gum- lets you control when and how much nicotine you want

source: beauty advice