Why Your Skin Needs Some ZZZ's

Beauty Rest.

If you think it's just some old wives' tale, you are sorely mistaken. Getting a decent amount of sleep (we're talkin' 8 hours, folks) can do wonders for your skin, let alone your overall heath, well-being, and happiness. Take a clue from Benjamin Franklin who is quoted as saying, "Early to bed and early to rise makes a man healthy, wealthy, and wise." He probably meant to include that it makes your skin glow, but it just didn't rhyme. That's okay, Ben.

How it helps.

Believe it or not, your body does some serious work while you're snoozing in dreamland. Sleep allows the body to rehydrate and also prepare excess water for removal. These processes are crucial for reducing fine lines, dry skin, and puffy eyes.

No short-cuts. You might think that by staying up late to study for your exam, you're getting more done, but you're actually minimizing the efficiency of your brain. That stressed-out brain takes longer to process data and is less likely to recall information (sort of important when you're taking that test). Take the time to get proper R&R; in turn, you will be more productive. You will also feel more attractive, which definitely makes you look more attractive. Confidence is everything!

Not only does stress cause breakouts and inflammation, it also causes tightened capillaries which make your skin look dull. Stress is also linked to flare-ups of common skin problems like eczema and rosacea. The simplest way to reduce stress is to stop what you're doing and get your slumber on.

How to get it.

For some people, getting a good night's rest is easier said than done.  If you have trouble sleeping, follow these guidelines:

• Do not eat close to bedtime. If your body is trying to metabolize food while you're sleeping, you are likely to have restless sleep.
• Minimize screen time before bedtime. There is a tiny mechanism in your brain called a suprachiasmatic nucleus (fancy, we know). It measures the light coming in through your eyes and sends this information to the rest your brain. The more light it receives, the more your brain thinks it is daytime and you need to be awake.
• Meditate. It's important to calm the mind before sleep. All day long, your mind is creating, thinking, reading, making decisions, planning, calculating. It's difficult to quiet the buzz. Try to sit quietly, mediate, and let your thoughts fall away. You can get back to them tomorrow.
• Limit caffeine consumption. Caffeine stays in your body much longer than you'd think. While the initial buzz might be gone in a few hours, caffeine effects can linger as long as 14 hours.
• Skip the nightcap. Those in the 21-and-up crowd are well-advised to avoid alcohol near bedtime. The sugars in alcohol metabolize and this disrupts REM sleep, which is necessary for restoration.
• Exercise. Get out there and get moving. Just make sure you don't exercise too close to bedtime.
• Aromatherapy. Essential oils like lavender and roman chamomile are known to calm the mind and inspire tranquility and peace. Use them in a diffuser or add a few drops to your bath.
• Take a nap. Short naps can actually help you sleep better at night. They super-charge your energy level and provide a much-needed reset to help you shine throughout the day.

What about you? How do you get to sleep and stay asleep? Let us know in the comments!

7 Ways to Get Active Without Setting Foot on a Treadmill

We’ve all been there. That moment when you have a heart-to-heart talk with yourself and realize your exercise game has been seriously lacking and you need to do something about it pronto. So you lace up your running shoes and force yourself to hit the treadmill. And if you’re anything like me, you keep thinking, “Has it been 20 minutes yet?” . . . literally the whole time.

But I’m here to tell you that exercise does not have to feel like torture. There are plenty of ways to get active, get moving, and get fit without running. Of course, if you’re one of those crazies that loves running, don’t let me stop you! Keep doing what you love.

1. Epic Dance Party

So you just watched Footloose or Step Up for the thousandth time. Now put those moves in action, blast your favorite Kelly Clarkson album and shake it. If your skills aren’t exactly on par with Jenna Dewan-Tatum, feel free to close the curtains first.

2. Take a Hike!

Make use of this slightly-mild weather while you can. If you haven’t been taking advantage of the state and local parks in your area, you are certainly missing out. Scope out the best parks near you and go explore those hidden gems! Take a friend or your favorite music.

3. Play with Little Ones

If you spend any time with your nieces, nephews, neighbor kids, etc., you know they are a boundless source of energy. Ask them to play tag (freeze tag, hide-and-seek tag, shadow tag, regular tag, the varieties are endless), jump rope, kickball, catch, Frisbee, anything! They will love you for it, and so will their parents. I call this a win-win-win.

4. Join an Intramural Sports League

Community social clubs are happening, people! This is a great way to make new friends and get active at the same time. Whatever your sport, there’s a league out there for you. Get on a team, whether it’s volleyball, basketball, kickball, soccer, hockey, dodgeball, or even corn hole!

5. Group Fitness Classes

If you want to get your zen on, take yoga. If you want to get your sass on, take Zumba. If you want to get your legwarmers on, take step aerobics! Call up your gym ask them for this month’s group fitness schedule. Don’t be afraid to ask what each class is like. Feel free to try kickboxing or that Power Whatever class. If you don’t like it, no sweat; just try something else next time.

6. Swimming

Sure it’s November. That doesn’t mean your can’t scope out a good indoor pool. Plenty of local schools and community centers offer swimming lessons and free swim sessions to the public.  

7. Prancercise

Yes, I said it. You can prancercise yourself right around the neighborhood. Just set your iPod to John Mayer’s Paper Doll and the rest will come naturally. This skip-dance hybrid is easy on the joints and more intense (and fun!) than walking. Who cares what the neighbors think?

Whatever you decide, the point is to get out there, get moving, and have fun! If you love your exercise, you will keep doing it. If the treadmill is your thing, I certainly won’t stop you, but the rest of us need a little something else. Now get out there and get active! Your body and your skin will thank you.

The Real Horrors of Halloween!

Even if you’re well beyond trick-or-treating age, candy is still abundant towards the end of October: bowls of tootsie rolls on the office desk, free cupcake samples at the supermarket, candy-corn flavored lattes at coffee shops. We’re not going to tell you to write off all Halloween sweets, but it is important to be aware of the consequences large amounts of sugar can have on your skin. 

When you consume sugar, your body responds with a release of insulin. This, in turn, triggers inflammation throughout the body. What does inflammation mean for your skin? It produces enzymes that break down collagen and elastin, which causes premature aging. You might not be worried about wrinkles while you’re in your early 20s, but be prepared to deal with the consequences later in life. 

Because acne—even mild cases—is rooted in inflammation, there is some credence to the saying that eating sugar will make you break out. Of course, not all "sugar” is created equal. Simple carbohydrates, like those that make up candy bars, are the worst offenders, because they result in sharp glucose spikes in your blood. This Halloween, balance your Snickers with some complex carbs. Have brown rice and veggies for dinner, rather than three slices of pizza.