Anti Aging Tips & Super Foods

We all want to turn back the clock. This beauty page is about how the skin ages, what we can do to slow down the aging of the skin. Certain foods are especially good for keeping the skin and hair beautiful. I call them Beauty Foods. There are lists of healthy foods and a few recipes included on this page. Also, tips on getting better sleep. 


This is my Grandmom.  She hated her picture taken so I'm glad I have these photos!  Look how beautifully she aged.  In the first photo she is 19 years old.  In the second photo she is 89 years old.  Notice the even color of the skin and really, there are not many wrinkles.  There are no brown spots either.  Want to know her big beauty secret? She avoided the sun. She told me when she went to the beach, on rare occasions, she spent most of her time hiding in the shade of the umbrella.  I don't think I ever saw her with a tan. 
  
What ages the skin?
There are two types of aging. Intrinsic and Extrinsic.  Intrinsic aging is the natural aging process and is determined by our genes.  We cannot control genetic aging, yet.  Extrinsic aging is caused by environmental factors.  Sun exposure, gravity, smoking, poor nutrition, exposure to chemicals, stress, inflammation and free radicals. Our daily facial expressions and sleep positions also cause lines on our faces! We can control many of these extrinsic aging factors.

Free Radicals
You hear the term all the time, but what are they?  These are renegade unstable molecules that form in the body as a result of normal metabolic functions, exercise, cigarette smoke, environmental pollutants, UV radiation, certain drugs, pesticides and many other chemicals.  It's oxidation. You know, the way an apple turns brown once it is cut and exposed to air.  Normal molecules have electrons that pair up.  Free radicals have unpaired electrons and attack normal molecule to steal the electron or electrons they need.  Thereby  turning a healthy molecule into an unstable free radical starting a chain reaction.  The results of this electron stealing is damaged that leads to diseases such as cancer, stress and aging of the body. So what can we do about it? Eat antioxidant foods!

Antioxidants
Antioxidants neutralize free radicals by donating electrons to these unstable molecules.  The antioxidant molecule remains stable even though it gave up one electron or more.  Our body manufactures lots of antioxidants when we are young, but of course, as we age production slows down leaving us vulnerable to the ravages of free radicals!  Fortunately for us, food provides us with a rich supply of antioxidants and now, topically applied antioxidant products are also available. 

 Fruits and vegetables are packed with antioxidant nutrients, phytochemicals and vitamins.  Vitamins C, E and Betacarotene (a precursor to Vitamin A, retinol) are powerful antioxidants.  Vitamin C is necessary for the production of collagen which keeps our skin firm and young looking. Selenium and zinc are antioxidant minerals.  Carotenoids and flavonoids are examples of antioxidant phytochemicals.

Antioxidants like Resveratrol are also available in supplement form. You can find many varieties at health food stores such as GNC and Whole Foods.    

  The Sun

We love the sun!  We get much needed vitamin D from it. It feels good and a beautiful golden tan looks wonderful! But, the sun's ultra violet radiation breaks down elastic fibers in the skin allowing it to sag and wrinkle, creates pigmentation spots and causes skin cancer.  The answer is a magic cream!  You apply it to your skin and it blocks out the sun tanning and burning rays.  Sun Screen! 

It really is like magic when you think about it.  It is the #1 anti aging skin care product.  Use a broad spectrum sun block with an SPF of at least 15 daily on exposed areas of skin the hands, the face, etc. year around. To cover your body, use a shot size amount, 1 ounce.  The sun's UVB rays are important for vitamin D synthesis.  This only requires about 15 minutes of sun exposure without sun block 2-3 times a week depending on the time of year.  Many foods are fortified with vitamin D such as milk, yogurt, orange juice and cereals so you can get your D that way. As for the golden tan, a spray tan will take care of that! 
69 Year Old Truck Drivers Face Shows Sun Damage on Window Side | New England Journal of Medicine
Photo from Jennifer R S Gordon MD

Look at this man. He is 69 years old. Check out the the left side of his face (on our right). It looks so much older than the right side of his face. Notice the deep wrinkles, the thickened sagging skin, the bumps and discoloration. This is sun damage. It is called unilateral dermatoheliosis. But, why is the one side so much more wrinkled? This man was a truck driver for 28 years. The UV rays from the sun would shine in on him from the driver's side window of his truck as he traveled his route. Even if the window is up, the UVA rays come through the glass damaging and aging the skin. UVA rays are also still present on cloudy days.  This is just a reminder for us to wear a sunscreen with UVA and UVB protection every day!

Here are some great video skin care tips!
https://www.youtube.com/watch?v=2YKl560CNF8


My favorite Sunscreen
Hawaiian Tropic
I love the Shimmer Effect SPF 40, the Sheer Touch SPF 30 and the Sheer Touch Clear Spray SPF 30. All protect the skin from the sun, moisturize, do not feel greasy and do not irritate sensitive skin!

Food Sunscreens


Some foods can actually increase your skin's resistance to the UV rays of the sun! Brightly colored fruits and veggies contain high levels of antioxidant pigments such as lycopene, carotenoids and flavenoids. These pigments help to protect the plants, fruits and veggies from UV rays. We eat them, we get protective anti-oxidant sun protection. Food sunscreens!  The more you eat, the more protection you get! They don't replace topical sunscreens. They add extra protection.


Eat lots of these Food Sunscreens

Blueberries
Tomatoes (cooked)
Oranges and Citrus Fruits
Apricots
Carrots
Sweet Potatoes
Red, Orange and Yellow Peppers
Watermelon
Beets
Leafy Greens such as Broccoli, Kale and Spinach 
Olive Oil
Green and Black Tea
Dark Chocolate (my favorite anti-oxidant food!)
Flax
Salmon
There are lots more. Here is a link to a great list of natural sun protectors for more reading.
http://www.drfranklipman.com/natural-sun-protection/

Collagen and Elastin

Collagen and Elastin are proteins in our skin the give the skin firmness and fullness.  As we age, our skin produces less collagen and elastin. The skin sags and the face appears more sunken in.

Injectable dermal fillers can fill in line and sunken areas to create a more youthful look. Some fillers actually stimulate collagen production.

Q. I have a friend who just had Botox and Restylane done. They both are wrinkle treatments. What's the difference?

A. Both treat wrinkles in different ways. Botox is a Botulinum Toxin. It is injected into the muscle to temporarily block nerve impulses to that injected muscle. The muscle won't move and cause lines of expression, therefore those expression lines (such as between the eyebrows) soften due to the lack of movement.

Restylane is a hyaluronic acid filler. It is injected into lines, wrinkles and hollow areas to fill them in and plump the skin up. A filler does not stop muscle movement. 

Juvaderm is gel hyaluronic acid filler that is used to fill lines around the mouth: smile lines, marionette lines and vertical lines. It can last up to a year.


Botox and other cosmetic injections can cause bruising. To avoid excessive bruising, stop taking aspirin or blood thinners 2 weeks before having cosmetic injections.

Injectable wrinkle treatments, including Botox, Restylane and Juvederm can only be done by a doctor. Some salons and spas have a doctor who will come in and do treatments. There are many different kinds of doctors who do injectable wrinkle treatments, even dentists.

To find a doctor, ask around. I like to talk to people to find out which doctor they used and what they thought about the treatment. Ask friends, ask at your salon, ask at the gym, etc. People are eager to recommend someone they like.
You can always check the websites to find a doctor in your area.


To find a doctor who does Restylane, go to 

To find a doctor who does Botox, go to http://www.botoxcosmetic.com


To find a Doctor who does Juvaderm, go to
The
Vampire Facelift

 This anti-aging treatment has been nicknamed The Vampire Facelift because it uses the patients own blood.

This facelift is actually an injectable filler called Selphyl.  A small amount of the patient's blood is drawn.  The platelets are separated from the red blood cells.  A thickened concentrate called a platelet-rich fabrin matrix is prepared to be used as the filler. It is then injected in lines and wrinkles filling them and stimulating the production of collagen and new cells in the skin.  It lasts at least 15 months costing $800-$1200 per session. 

Check it out at  www.selphyl.com 

Xeomin
What's new in anti-aging injections? Xeomin. This is a Botulinum Toxin type A product, like Botox. It has been used to treat abnormal neck pain and eyelid spasms and is now approved by the FDA to treat frown lines. It works like Botox to relax muscle contractions that cause wrinkles.

The differences between Botox and Xeomin are, Xeomin does not need to be refrigerated making it easier to distribute (hopefully making it a bit less expensive!) and it contains no additives which lessens the chance for developing antibodies to it. Antibodies would cause you to be resistant to it. It may take about 1 week after injection to see the full effects, lasts 3 to 6 months and costs $400 to $600.


Q. What is Thermage and is it safe?

A. Thermage is a radio frequency anti aging treatment designed to stimulate collagen production with deep heat. It tightens the skin and softens lines and wrinkles. Radio frequency use is safe and Thermage is approved by the FDA. It can be done on the face and body. People say the results can be subtle and not really noticeable for 2-6 months because collagen has to build up. It is painful but a facial treatment only takes about 45 minutes. The one thing that makes me leery about it is, I have heard for years now that it can effect the fat in your skin causing the face to look more sunken in or leaving it looking dimpled as with acne scarring. I checked into it and the fat problems seem to be associated with older machines that were using too much energy. Thermage can only be performed by a doctor not an esthetician. Therefore, only go a very experienced doctor not a laser med spa. Ask about the machine being used making sure that it is a newer machine. Go http://www.thermage.com/ for more details and to find a physician. I found real self to be a great site for questions and answers about Thermage and other treatmentshttp://www.realself.com/site/search?q=thermage#q=thermage 

 We can help stimulate collagen production a bit with anti aging products that contain retinol and peptides

 The October 2010 issue of Good Housekeeping Magazine  has a list of the best anti-aging skin care products on the market.   Boots No 7 Protect & Protect Intense Beauty Serum won for best Anti-aging Serum. It continues to be a favorite.This is a new stronger version of the original which was a huge hit in London.  It contains vitamins A and E, and firming peptides.  Well, I had to try it.  It did improve my skin a bit. It did a great job of evening my skin tone.  Get it at Target for only $25.00.  It is made in England and not tested on animals.



Juicy Tip! Use anti aging serum on your fingers and the backs of your hands to help them look younger too!

YonKa has a new anti aging product, Stimulastine. It is designed to fight wrinkles by stimulating elastin production in the skin. A day cream and a night cream work together to boost elastin in skin that is showing signs of age. 

The day cream counteracts the elements that break down elastin fibers in the skin with ingredients including boswellia, oat polysaccharides, soy peptides, grape seed oil and co-enzyme Q10. 
The night cream helps to regenerate elastin production in the skin with ingredients including dill extract, yeast extract, soy peptides, camelia oil and grape seed oil.

As with any anti aging product, true results are noticeable after using a product for 4 to 8 weeks. Both creams have a nice texture and a light clean fragrance. It left my skin more hydrated with no irritation or breakout at all.

Find Yon Ka in salons and spas.
AHAs
Alpha Hydroxy Acids or AHAs are naturally derived acids that occur in foods. They are sometimes called fruit acids. These acids are used in skin care products to remove dead cells, improve the appearance of the skin and encourage firming of the skin by thickening the deep layers of the skin. AHAs are used to treat wrinkles, acne and acne scarring.  AHAs irritate and exfoliate the skin. They are used by dermatologists and estheticians in a high concentration as peels. A doctor can use an AHA peel with a concentration of 50%-70%. An esthetician can use an AHA peel with a concentration of 20%-30%. Glycolic peels are well known Alpha Hydroxy peels.

 Creams for consumer use are at a concentration of less than 10%. An anti aging AHA cream works best when it contains a concentration of 5%-8%. The products labels don't usually tell you the percentage of AHA in the product. A cream is likely to have the right amount of AHAs in it if the AHA is the 2nd or 3rd ingredient on the ingredient list.

Professional AHA peels are most beneficial when done in a series of peels every 3-6 months. The number of peels and the space in between them varies according to the product being used. For instance, a peel maybe done once a week for six consecutive weeks two times per year. The skin will likely be sensitive, inflamed and flaky after a peel but will heal and have a smoother appearance. 
When using an AHA cream at home, don't use it as a daily product. You will get the most benefit if you use it as a treatment 3-4 times a year. For instance, YonKa Fruitlia is used for a one month course 4 times a year to get the most benefit from the product. Use it one month per season, December, April, June and September. Then, go back to your regular skin care routine the other months.



AHAs exfoliate the skin causing you to be more susceptible to sun damage. Be sure to use a sunscreen when using AHA products. 


Here are some common AHAs and their sources:

maltic acid is from apples
lactic acid is from milk
glycolic acid is from sugar cane 
tartaric acid is from grapes
citric acid is from citrus fruits
   Eye Creams

 Retinol. It is a great ingredient for reducing wrinkles. It can't get rid of them, but it can lessen them.
 Look for an eye cream containing retinol that is in a tube or a pump bottle instead of a jar. Retinol loses it's strength when exposed to air. 
Retinol can be irritating. Look for retinol palmitate and retinol linoeate on the ingredient list if you are sensitive. Use your retinol eye cream every 2-3 days if you get irritated. It is a good idea to use a soothing nourishing eye cream when not using the retinol cream.

Here are a couple:
Murad Intensive Wrinkle Reducer. It contains retinol palmitate. A bit pricey at $95.


I am still searching for that miracle eye cream!  I have tried Boots Botanics Organic Face Moisturizing Eye Cream. I like organic! Certified 81% organic. It contains soothing, healing organic oils: almond oil, olive oil, shea butter and jojoba oil. It does not contain any parabens which is a good thing.  My under eye area is moist and the fine lines are softer looking and less noticeable. It is not greasy or heavy allowing easy application of eye makeup, but no miracle. Find Boots Botanics Organic Face Moisturizing Eye Cream at Target for $15.59.






Fabulous Eye Cream by MyChelle Dermaceuticals really fabulous/? Is my search for the perfect eye cream over? Well, this cream claims to firm, reduces lines, reduce under eye shadows, reduce puffiness and hydrate. It contains Magnolia Leaf and Daisy Flower Extracts to help reduce under eye darkness. Allantoin and Calendula Flower Extract to calm. Retinol, Edelweiss Plant Stem Cell Culture and Corn Silk Extract to firm and reduce lines and wrinkles.  Hyaluronic Acid and Aloe to plump and hydrate. Various essential oils to soothe and hydrate. The products are vegetarian, some are vegan.They contain organic ingredients and they are not tested on animals. But, does Fabulous Eye Cream work? It has a flowery smell that is a little strong but nice, was not irritating and goes on nicely leaving a dewy finish. A little bit goes along way. It did hydrate well and also helped reduce the appearance of lines. It also slightly reduced puffiness. I am sorry to say, it did not do much for my under eye circles but, I haven't found an eye cream that helps get rid of dark circles yet!  This cream can be used to smooth lines around the lips, too. I liked Fabulous Eye Cream, but no miracle. Find it at Wegmans, mychelle.com and amazon.com.


Beauty Foods

Research suggests that eating foods containing carotenoids improves skin color and boosts new cell growth. Foods containing carotenoids include apricots, carrots, yellow, orange and red peppers. 


The Super Foods 
It is recommended that we eat 5 or more servings of fruits and vegetables each day!  The following foods are powerhouse super foods.  These foods are packed with vitamins, nutrients, and minerals to help calm inflammation, fight aging and add beauty to the skin!  Be sure to add many of them your diet.

Acai Berries 
Almonds 
Avocados
Beans
Blueberries
Brazil Nuts
Broccoli
Carrots 
Coffee
Dark Chocolate
Eggs
Kiwi
Oats
Oranges
Peppers- red and orange
Pumpkin
Quinoa
Raspberries
Salmon
Soy 
Spinach
Sunflower Seeds
Sweet Potatoes
Tea- black, green and white
Tomatoes
Spinach
Walnuts 
Yogurt- fat free with no added sugar  

         The Good Hair Diet

Protein   Soy protein encourages hair growth. Eat soybeans.

Zinc    Zinc helps to reduce dandruff and is needed to repair our cells. Eat peanuts, cashews, almonds, pecans, pumpkin seeds, sesame seeds, wheat germ, chick peas and peas. Finish with it off with a little dark chocolate!

Omega 3 Fatty Acids    Omega 3 conditions the scalp. Eat soybeans, walnuts, flax seeds and salmon.

Omega 6 Fatty Acids   Omega 6 adds strength and shine to the hair. It also helps to fight dandruff. Eat cereals and grains, oils: flax seed, soybean, corn, sunflower, cottonseed, black currant and evening primrose and egg yolks.

B Vitamins   B Vitamins, especially biotin, reduce hair loss and hair breakage. They improve hair strength and aid in the production of oil by the oil glands which conditions the scalp and hair. Biotin also prevents premature graying! Eat leafy green veggies, carrots, cucumbers, tomatoes, avocados, cabbage, onions, cauliflower, chick peas, kidney beans, nuts, bananas, berries, wheat germ, yeast breads, egg yolks, cheese, yogurt and halibut. 

Vitamin C   Vitamin C also allows the oil glands to make oil to condition the scalp and hair. Eat citrus fruits, strawberries, kiwi fruit, papayas, guavas, cantaloupe, tomatoes, bell peppers, dark leafy greens, broccoli, brussels sprouts, cauliflower fresh thyme and parsley. 

Vitamin A  Helps to prevent hair loss. Eat apricots, cantaloupe, carrots, sweet potatoes, pumpkin,  butternut squash, dark leafy greens, paprika, cayenne, chili powder, red pepper powder, dried herbs: parsley, basil, marjoram, dill and oregano and egg yolks.

Silica  Silica is a mineral that helps to slow down hair loss and adds strength and shine to the hair. Eat bananas, strawberries, raisins,  beets, celery, peppers, potatoes, green beans, carrots, cucumbers  asparagus, cabbage, onions, oats, brown rice, bran cereal.

Copper   Copper helps hair retain it's pigment. Eat mushrooms, seeds: sesame, pumpkin and sunflower, nuts: cashews, hazel, brazil, walnuts and dried basil.  Add a little dark chocolate!


The Anti Cellulite Diet

Eat your veggies  Vegetables and fruits contain anti-oxidants and phyto chemicals that help keep your skin firmer. Eat at least 5 different kinds of veggies and fruits per day.

Vitamin C Vitamin C helps rebuild collagen which makes your skin firmer. The RDA is only 75mg. for women.  Up to 2000mg. per day is tolerable.  Some foods high in C are broccoli, grapefruit, oranges, potatoes, strawberries and sweet potatoes.

Drink water  The kidneys need a constant supply of water to eliminate excess fluids effectively.  8-10 glasses are recommended each day.

Avoid excess sugar  It can cause water retention.

Eat foods with diuretic properties  Some of them are alfalfa, apples, asparagus, beets, chamomile tea, cucumber, grapes, parsley, strawberries, watercress and watermelon. 

Calcium It helps prevent fluid retention.  Some foods high in calcium are baked beans, broccoli, cheese, dark leafy greens, sesame and flax seeds, tofu, almonds, brazil nuts, fortified juices and soymilk, milk, cheese, yogurt and surprise, dried herbs! Savory tops, celery seed, thyme, dill, marjoram, rosemary, sage oregano and basil.

Vitamin B6  It helps prevent fluid retention.  Eat these foods: Cod, Atlantic Salmon, Yellow Fin Tuna, garlic, bananas, bell peppers, broccoli, spinach, baked potatoes including skins, yams, green peas, asparagus, turnip greens,peanuts, cashews, hazelnuts, pistachios, sesame and sunflower seeds, whole wheat, cereals, bran, wheat germ, brown rice, chick peas, lentils, soybeans, kidney beans, chili powder. If you take a B6 supplement, take no more than 100 mg.  B6 can be toxic.

Avoid excess caffeine and salt They both can cause water retention.



Don't take your vitamins.....Eat your Vitamins, Plus Calcium! 
Vitamin A helps to strengthen membranes and fight infections. It is also responsible for helping to provide better vision and with jawbone and tooth formation. Vitamin A is found in egg yolks, liver, yellow vegetables, kale, beet and turnip greens, carrots, bell peppers, sweet potato and spinach.

Vitamin B consists of 12 vitamins, including Folic Acid, that help in releasing energy from food, detoxify organs and helping to promote proper metabolism. It is also aids nervous system functions. Vitamin B is found in dairy products, liver, nuts, fish, wheat germ, egg yolks and green, leafy vegetables, bananas and pears, brown rice and fermented soybean products such as tofu, miso and soy sauce.

Vitamin C helps in the healing of wounds, strengthening of blood vessels, building of collagen, fighting of infections and is an antioxidant. Vitamin C is found in brightly colored fruits and vegetables such as broccoli, sweet green peppers, strawberries and citrus fruits.

Vitamin D is made by the body from sunlight and helps utilize calcium and phosphorous for the formation of strong bones, teeth and healthy skin. Vitamin D is made when unprotected skin is exposed to the sunlight. About 15 minutes twice a week. It is found in fish liver oils, seafood, egg yolks, shitake mushrooms and in fortified foods like cereals, milk, yogurt and orange juice.

Vitamin E strengthens capillary walls, rejuvenates blood, provides oxygen to all organs and helps in the internal and external healing of skin lesions. It is an antioxidant. Vitamin E is found in wheat germ, wheat germ oil, whole grain baked goods, nuts, bran, seeds, unrefined cereal, mango, turnip greens and broccoli.

 Calcium is the main component of bones and teeth. It helps our heart, muscles and nerves work properly. It aids in efficient muscle contraction and blood clotting. It can also lower blood pressure. Calcium is found in dairy foods,  leafy green vegetables, oranges, tofu, peanuts, peas, baked beans, salmon, sardines, and almonds.


Hooray! Dark Chocolate is good for you!

 Chocolate is loaded with flavonoids due to its cocoa content. The darker the chocolate, the higher the cocoa content. Flavonoids are antioxidant compounds found in plants that offer health benefits such as fighting those destructive free radicals. So it's actually good for you! Not the whole bag at once though, just 1 ounce per day is recommended. Dove chocolate is especially good for you because Mars has patented a process called "Cocoapro". This causes Dove's Dark Chocolate to retain much of its healthy cocoa flavonoids.
Visit my Recipes Page for yummy recipes full of antioxidants.

Beauty Sleep is Anti Aging
As we sleep, the body rejuvenates and repairs cell damage.  The body needs 7-8 hours of sleep per night to do it's restoration.  By age 75, you will likely have slept about 25 years! Sleep in a cool dark room.  Lie on your back with your head slightly elevated to allow the best circulation to your face and to reduce fluid build up which can result in eye puffiness.  Side or stomach sleepers beware!  You are creasing and wrinkling your face as you sleep. That creasing and wrinkling leaves lines on your face!

Tip #1

Sleep.  Most of us don't get enough of it.  The recommended amount of sleep for adults is 7-9 hours per night, not the 6 1/2 that I usually get!  Our bodies are very busy while we sleep especially the skin.  It is removing toxins, building elastic fibers that support the skin (we need those fibers to look younger!) and revitalizing skin cells.  A warm shower right before bed relaxes the muscles and warms the body for a better night's sleep!  Better sleep, better skin!





Tip #2

  


Add a few drops of lavender essential oil to your pillow for a calming effect and better beauty sleep.  A Swedish study shows that sleep really does improve attractiveness! Check it out:
http://www.cbsnews.com/stories/2010/12/15/earlyshow/health/main7152280.shtml

Tip #3


It is very important to maintain a regular sleep schedule to get quality beauty sleep. Avoid restless nights by always going to sleep and getting up at about same time each day, yes, even on the weekends. This keeps your internal clock on schedule. If your clock is off, you could fall asleep on the job! That isn't good! Especially if you are an air traffic controller!






Tip #4


We need melatonin for good sleep. Darkness stimulates melatonin release. Artificial light sources disrupt melatonin disrupt sleeping our sleep. Sleep in the dark. No TV. No computer. No nightlight. No bright clock. Blinds drawn!



Tip #5


The healthiest sleep position? On your left side. This keeps the digestive system active at night reducing heartburn (according to the journal of clinical gastroenterology) The most beautiful sleep position? On your back.  It keeps your face from getting pillow wrinkles!  It is not so good if you are a snorer, though.




Tip #6

If you have trouble sleeping, you should avoid strenuous exercise, nicotine, alcohol and caffeine 4-6 hours before bedtime! 


Tip #7

Cleanse your face removing all traces of makeup before bed! This is a good time to exfoliate those dead skin cells away. Thorough bedtime cleansing and exfoliating help reduce breakouts and increase absorption of night treatment products. Apply a night treatment with retinol, peptides, salicylic acid or Vitamin C formulated for your skin type. Night treatment creams are designed to work with your skin's natural repair and rejuvenation time which is at night. Since a night treatment cream does not contain sunscreen, only use it at night. Use a moisturizer containing sunscreen for day.




Tip #8


Trouble sleeping? Try cherry juice! A small British study found that volunteers who drank 1 ounce of tart cherry juice concentrate diluted in water twice a day for seven consecutive days slept an average 39 more minutes at night. How does this work? The cherry juice contains the melatonin, a sleep inducing hormone. Find tart cherry juice concentrate in natural food stores.

Tip #9

Falling asleep while working? You need a better night's sleep! Try a little white noise with a fan or a white noise machine while you sleep. The noise helps to block out other noises, such as a barking dog, that could wake you up!






Tip #10

Look for a digital clock for your bedroom that is lit with a red display. Blue display lights are brighter than red display lights and the shorter wavelengths of the blue light is more stimulating to our brains keeping us awake at night!

Tip #11


Are you losing sleep because of a reoccurring nightmare? Try changing the nightmare during the day through visualization. Be sure to write down your dream if you tend to forget it as the day goes on. Think about the dream during the day and rewrite it making it a pleasant dream instead of a nightmare. For instance, if your dream was about falling, make it so you are gently floating down like a feather. Go over the dream variation in your mind during the day for 3-4 days. You should then be able to do the same thing as you sleep ending the nightmare and getting your much needed beauty sleep!

Tip #12


A long hot soak in the tub is great before bed, right? Not so much! It may relax the muscles but it can over heat the body making it difficult to fall asleep. A nice warm shower is a better idea to warm the skin but not raise your body temperature.