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6 Signs You Are Suffering from Sleep Deprivation

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6 Signs You Are Suffering from Sleep Deprivation

We all know what it feels like to miss a good night’s sleep every once in a while – you’re cranky, need more coffee, and all in all, everything’s a mess.

It is, however, survivable and easy to correct, provided you get plenty of rest the following couple of nights.

However, if you’re constantly experiencing these symptoms below, it may well be that you are suffering from a more serious case of sleep deprivation.

Lack of sufficient rest can impact all areas of life, from the level of productivity (1) at work to personal relationships, so it’s important to be on the lookout for these signs so that you can act as swiftly as possible.

Also read: 5 Things Happen in the Brain When You Lose Sleep

1. You’re getting acne breakouts

Thought acne was an issue that only teenagers had to deal with?

Think again. Lack of sufficient rest can cause hormonal breakouts on the face, taking you right back to eighth grade.

Why does this happen?

Well, while a clear relationship between acne and sleep deprivation hasn’t yet been identified, some experts believe that not getting enough sleep affects your hormone levels (2).

That, in turn, causes skin imperfections and breakouts like acne (3).

 2. The never-ending caffeine-sleep cycle

What do you do after a bad night’s sleep?

You make yourself a cup of coffee to get you up and running again, that sounds like a no-brainer to many.

And while it’s alright to make yourself that occasional extra cup when you’ve had a bad night, in the long-term, caffeine is just another part of the problem.

As we all well know by now, caffeine helps up become more alert and energized, even after we haven’t had enough rest.

However, this quickly backfires, because if we’re regularly amping up our caffeine intake, we only end up needing more and more to attain that same energy.

In time, this caffeine addiction can cause insomnia, and indirectly the need for more coffee.

3. You feel awful in the morning

Sure, the reason you’re not sleeping at night may well be too much screen time or coffee, but it might also have to do with a sleep issue, such as snoring, sleep apnea, or acid reflux.

You may not even be aware that you have this problem, and yet it might be affecting the amount of sleep you get, as well as the quality.

These issues often prevent the sleeper from reaching a deep and truly restful sleep phase, and that may well be the case for you.

So if you’re constantly waking up with a dry mouth or a sore throat, or generally just feeling awful, then this might be a sign that you’re not getting the rest your body needs.

4. You’re irritated all the time

People say “don’t talk to me before I’ve had my morning coffee”, that’s because we tend to be irritable right after we’ve woken up, but generally ease up as the day progresses.

But maybe that’s not happening for you.

If you’re still feeling irritable and cranky even after you’ve had your coffee, then it might be a sign of sleep deprivation.

Obviously, since our brain isn’t getting the rest it requires, there is an increase in stress levels, and that’s what’s making up so rattled.

5. You feel unhappy

Now, there are many, many causes for sadness and depression, so this alone shouldn’t be used to “diagnose” sleep deprivation.

However, the chronic lack of sleep, as mentioned, is messing around with your hormone levels, and this in turn has a direct impact on your general mood.

And since you’re exhausted all the time, you feel less capable or less interested in things, and this can also aggravate your depression.

6. You just can’t focus

Similarly, people who struggle with getting enough rest in a given night, tend to suffer from foggy memory and difficulty concentrating.

If you’re constantly finding yourself re-reading paragraphs or not remembering something you just heard in conversation, it might also be related to your sleep problem.

Again, these are common symptoms for sleep deprivation, but also for a hoard of other things, so make sure you check with a doctor, to rule other potential causes out.

Signs You Are Suffering from Sleep Deprivation

What Can You Do If You’re Sleep-Deprived?

Obviously, get more sleep.

But that’s easier said than done. What you need to do, if you’re struggling with sleep deprivation, is figure out something that is rest-inducing and relaxing for you.

For some, it can be a relaxing massage using essential oils, for others reading, and for others, using a special meditation lighting system, such as the one from MindPlace.

Such a machine can help induce a state of relaxation and ease, and this can help you go to sleep at night, but also get a quick ten minutes of rest during the day.

Also, check out the Eniva Natural Sleep triple action liquid formula specially designed to support calmness and relaxation before sleep with proven fast results. 

Recommended technology brands for better sleep:

How to Put Your Body to Sleep?

While we sleep, the body has the power to repair itself (4) – from our skin cells to our brain but is not always easy to get the sleep we need so we developed some tried-and-tested night-time strategies that you can use to put your body to sleep effortlessly, calm and comfortable.

Rule #1 – Try to make your bedroom a haven of peace

Electronic devices create electromagnetic radiation, which disrupts sleep patterns, also the light from screens affects the pineal gland in our brain producing less melatonin, the hormone that helps us sleep.

So, band phones, laptops, and television from bedroom.

 Make your bed as inviting as possible

Buy the best mattress you can afford and supportive pillows.

TIP: Turn your mattress regularly upside-down and then side-to-side to prevent saggy spots. Also, experts advise replacing mattresses every 10 years.

Mattress toppers add a lovely touch of luxury as do quality cotton sheets and duvet covers such as with a 400 thread count, or more.

Some love sleeping on silk pillowcases as they are smooth and skin loveable but you are free to make up your choice.

Keep your bedroom as dark as possible

Avoid light-emitting alarm clocks or security sensors and keep your bedroom dark with tick curtains or blinds.

You can use a sleep mask as well if you feel comfortable, (a great option while traveling).

Keep staying active

It’s clinically proven that we sleep better if we stay active during the day, exercising, but also spending time outside, in daylight. The light/dark contrast helps us sleep better.

Control your eating habits

Have your last cup of coffee, tea, and dark chocolate six hours before bedtime.

You can enjoy a glass of red wine with your dinner but do remember that too much alcohol can also disrupt sleep.

Eat light evening meals at least 2-3 hours before bedtime to avoid indigestion that will definitely keep you away from sleep.

Also, see: Junky Habits – How to Avoid Toxic Foods to Enter Your Body

Keep it calm and quiet

Keep your bedroom nice and quiet.

If you have lots of noise coming from outside try wearing earplugs or a much better enjoyable alternative, use headband headphones.

Use the power of smell

Add a few drops of lavender oil on a cotton wool pad and pop it under your pillow or use an essential oil diffuser.

Inhale the shooting sent and it will help you drift off to sleep easily.

Read more: 6 Benefits to Using Natural Essential Oils for Mental Health

Visualize

Try visualization.

Imagine a beautiful glow at the center of your body. Then visualize that glow spreading out to your legs and feet, into your arms, and up into your neck, and shoulders relaxing each part of the body as you do so.

Feng Shui for better sleep

How about trying something different?

How about looking into feng shui, or ‘wind-water’ to give it its literal meaning?

Feng shui practice is a thousand-year-old art of Chinese origin (5) and the objective is simple:

To harmonize the environmental energy of a space in order to optimize the health and well-being of its occupants.

You don’t have to believe in it. But it might be a good idea to take a look at something that seems more than a passing fad, to shake up our western habits.

So check this out!

  •  The first thing first: to arrange your bedroom in accordance with the principles of feng shui, is to make sure your bed is well-positioned.

That means the head of the bed is against the wall with space on either side. Now chances are, your bed is already positioned this way, right?

So far so good, but there is more than that.

  • The bed must not be placed in line with the doorway, as that can generate strong energies that impair the quality of your sleep.

A feng shui bedroom is free from anything that might emit electromagnetic waves: computer, television, mobile phones.

  • Plants are banded as well in your bedroom because they are sometimes too energizing.

A better option is using diffuse calming essential oils such as vervain and orange blossom.

  • Subdued lighting is also a very important element of feng shui so try to follow the rules below:
  1. Use lampshades or if can install a dimmer – anything calming is recommended.
  2. Bedroom walls painted in pastel shades;
  3. Ceiling – always light;
  4. Furniture – not too close to the bed to leave the energy to circulate;
  5. If you like pictures in the bedroom – don’t choose brightly colored ones;
  6. Mirror – never facing the bed because reflects energy;
  7. The bed – wooden, if possible;
  8. Sheets – always cotton or linen.

Feng shui appeared in the West about thirty years ago, has gained more and more devotees, many of whom have rediscovered good-quality sleep so if none of the above work, researching about feng shui tradition might be a good alternative.

Signs You Are Suffering from Sleep Deprivation

The takeaway

So regardless of what it is, what matters here is that you figure out a way to relax and unplug so that you get your ZZZs at night.

But please note this is not a piece of medical advice and should not be taken as a treatment.

If you feel that your sleeping problem does not come back to normal even after trying anything there are treatments such as radio-frequency ( a technique for reducing tissue size), a type of spontaneous ventilation known as continuous positive airwave pressure, and maybe even a surgery, so make sure you talk to your GP for the best advice and pick a treatment tailor-made for you.

Clean Skincare

6 Tips to Take Special Care of Your Eyes to Treat Dark Circles

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Treat Dark Circles

Dark circles can be one of a lady’s worst enemies. Let’s be honest, we’ve all been there. You’re just ready to go out, you’ve got a great outfit on, your hair looks enviable… yet no amount of make-up seems to fix those dark pits looming under your eyes.

If dark circles are a serious problem for you, then the good news is you’re not alone. Dark circles are more common than we like to think, and chances are, most of the women passing you by on the street have them. So in this article, we’ll be looking at what causes dark circles, and what you can do to fix them!

So, why do you get dark circles? And why won’t they go away?

While dark circles can look rather unnerving, keep in mind there’s really nothing to concern yourself about. Dark circles are not a serious health concern, nor are they the result of one. The most common causes for dark circles include:

  • Fatigue – easily the most common reason you’re experiencing those nasty dark pits under your eyes is that you are not getting enough sleep. While the dark circles themselves aren’t something to worry about, chronic lack of rest can cause more serious health concerns.
  • Genetics – if you keep seeing dark circles when you look in the mirror, regardless of how well you’re sleeping, then it could be due to genetics. To see if it’s so, we recommend looking at others in your family, to see if they have this problem, too.
  • Age – sometimes, the mere passage of time can play an important role in the appearance of dark circles.
  • Eye strain – lastly, a less common reason why you’re seeing dark circles might be that you’re overworking your eyes. Sometimes, spending excessive time in front of the computer or television can also lead to dark circles.

In other cases, under-eye dark circles can be caused by sun exposure, allergies, or dehydration. But most likely, if you’re constantly exhibiting dark circles, it’s one of the above culprits, or a blend of multiple causes. Still, it’s nothing to worry about.

To answer our second question, dark circles can go away if they’re caused by things like fatigue or allergies, but not if they’re caused by genetics or age. Still, a healthy lifestyle is important in all cases, and below, we’ll look at some ways to prevent and improve the appearance of dark circles.

6 Remedies to Treat Dark Circles that Work

Obviously, which remedy works varies from person to person, depending on each one’s individual circumstances.

For example, you may have dark circles due to genetics, but made worse by fatigue. In that case, getting proper rest will improve their appearance, but not make them disappear completely.

1. Sleep

Easily the most obvious and most accessible answer to your problem is get plenty of sleep. Of course, this can be easier said than done.

One night of improper rest is usually no big deal, but if you’re struggling with more serious issues like anxiety or insomnia, getting plenty of sleep can become quite the daunting task.

In order to facilitate this, you could try one (or more) of the following solutions:

  • Meditation – taking 15-20 minutes before bed to get into a relaxed frame of mind can often make all the difference in getting a proper night of rest.
  • Let go of your devices – perhaps you didn’t know this, but electronic devices emit blue light that alters your sleep cycle and prevents you from falling asleep. This is why experts recommend setting aside your electronic devices 30 minutes before you go to bed.
  • Listen to some nice, relaxing music – because research shows it can encourage rest!

2. Cool Off

While sleep can and often will improve your appearance in time, it’s not much help when you need to make those circles disappear in the next 20 minutes.

In order to understand this next trick, we first need to understand what’s causing the dark circles, from a biological perspective. The reason your skin appears darkened is that the blood vessels underneath the eye have become dilated.

By applying cool water or a cold compress, you force the vessels to constrict, and thus appear less dark.

3. Cucumbers

You’ve surely seen ladies on TV chilling with a couple of cucumber slices on their eyes.

Ever wondered why? Well, aside from being heavily made out of water (cool water, if they’ve been in the fridge), cucumbers also have potent astringent properties.

This means they can gently lighten the skin, and ameliorate the dark circles. This is why, if you wake up with raccoon eyes, reach for some yummy cucumber slices and leave them on for 10 minutes.

4. Lemon Essential Oil

Citrus has a wonderful lightening effect which, similarly to the cucumber slices, can make your dark circles appear less serious.

What’s more, the essential oil can also serve as a nice moisturizer and primer for your make-up, in the morning. Careful not to get it in your eye, though!

You can also try pomegranate essential oil and ylang-ylang!

5. Hydrate

You remember we mentioned earlier that dark under-eye circles can also be a symptom of dehydration. What’s more, when your body doesn’t have enough water (but still has a lot of salt), this can lead to puffiness in the under-eye area. Combined with dark circles, this sounds like a recipe for disaster.

This is also why you get puffy eyes after you weep – dehydration!

While water can’t immediately remedy the situation, it will improve your skin’s appearance over the course of the day.

6. Vitamin K & Caffeine

Caffeine has the wonderful benefit of rejuvenating the skin, and coupled with vitamin K, it can become the worst enemy of your dark circles, studies have shown.

Not sure where to get vitamin K? Look for skincare products loaded with the stuff!

And then of course, there’s the tried and tested solution… make-up!

While make-up is great for a short term fix, it won’t do much for you in the long run, so make sure you get enough rest, water, and care for your skin properly!

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Self Care

5 Skin Benefits of Using These Beauty Devices in Your Skincare Routine – Julie’s Lindh Beauty Wands

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Beauty Devices in Your Skincare Routine – Julie’s Lindh Beauty Wands

Beauty is, as they say, in the eye of the beholder.

All women are beautiful, yet it’s natural that, as we age, we begin to perceive ourselves as such less and less.

Every morning, we look in the mirror and become despondent at the sight of wrinkles, fine lines, dark circles, and saggy skin. But rather than losing hope, what we ought to do in such moments is figure out a solution.

Nowadays, there are numerous excellent skincare and beauty devices that can perk up the skin, and get you looking your best.

So why not try one?

In this article, we’ll be looking through the Julie Lindh Ageless System Beauty collection of skincare devices, and how they might be incorporated into your skincare routine.

The collection involves three different devices: the Skin Magic Pen with Sonic and LED lights and the two Beauty Wands.

Rather than addressing each product, we’ll be looking at their benefits as a whole, and hopefully helping you decide which one’s ideal for you.

1. Rebuilding collagen

Collagen is something that our body naturally produces on its own, and it is responsible (together with elastin) for keeping our skin bouncy and tight.

It is one of the main proteins inside our body, and also a large component of skin and hair.

However, its production rate naturally decreases as we age, causing our skin to sag and wrinkles to form. This is why, past a certain age, you want to boost the production of collagen by using such devices as the SkinMagic Pen.

Targeting the lip and eye areas, in particular, the Pen accelerates collagen production, thus minimizing the appearance of wrinkles and fine lines (1).

As you probably know by now, it’s common to get more wrinkles around these areas, since the skin is thinner, and the muscles more heavily used than in other areas of the face.

Julie's Lindh Beauty Wands

2. Stimulating the blood flow

Nobody wants poor circulation, since that is associated with lots of health problems, in general. But did you know that poor blood flow also accounts for skin ailments, such as excessive dryness and dull, saggy skin?

The way that works is poor blood flow forces the production of new, “glowing”, healthy skin cells to slow down.

It also prevents a healthy skin cell turnover, which causes the skin to appear dull and lackluster (since it’s clogged by dead skin cells). This also leads to dryness of the skin, since the dead cells are not able to absorb moisture properly.

This is what Julie’s Lindh Beauty Wands aim to avoid.

The Beauty Wand 1.0 uses four little rollers that gently massage the skin of the face, thus discreetly stimulating blood flow (2).

Julie's Lindh Beauty Wands

The Beauty Wand 2.0 goes one step further. While still incorporating four massaging rollers, these are also dotted by tiny spikes, thus also mimicking a micro-needling effect.

Microneedling is the practice of using tiny needles to puncture the skin and give your body the impression of an active wound.

In order to repair said wound, the body will flow more blood to the area, and flood it with collagen, to recreate the skin that’s been damaged.

This is a popular beauty practice, as it can improve the appearance of wrinkles, acne, and scarring (3).

Julie's Lindh Beauty Wands

3. Helps product absorption

It’s all good and well to use the right skincare products, and often, these can indeed make an impressive difference in the appearance of your skin.

However, you first need to ensure that the product is being absorbed into your skin, and not just sitting on top of it.

What can cause it to not get absorbed properly? Dead skin cells, usually.

This is where the LED light from the Skin Magic Pen can really help a lot.

The red LED light targets the outermost layer of skin, also known as the epidermis, and practically forces the pores to open, in order to absorb the light itself.

This also creates a smoother channel for skincare products to penetrate the skin and work their magic as they should.

4. Stimulates lymphatic drainage

The lymphatic drainage is a big component of your immune system, and as with any other part of your body, you want it to be in proper working order, to enjoy a healthy existence.

While the evidence for its aesthetic benefits is somewhat lacking, some studies have found (4) that lymphatic drainage can lead to a smoother appearance.

How does that happen?

Whenever the lymphatic fluid begins to accumulate in one part of the body, you begin to experience swelling and puffiness, including in the facial area.

While the study targeted the thighs, it brought forth evidence that stimulating the lymphatic system can reduce swelling, which also applies to the face.

Both the SkinMagic Pen and the BeautyWand 2.0 boast an ability to stimulate the lymphatic system which may, in time, give you tighter skin and reduce puffiness in the neck and face area.

5. Tightens the muscles

Just like any other part of the body, the facial muscles begin to loosen up and sag the more they remain “dormant”.

This promotes sagginess and fat accumulation which, of course, isn’t something anyone wishes for. So you need to come at the problem as you would any other muscle – you need to start stimulating it.

And while we also recommend incorporating some facial exercises and stretches to help with that, facial massage can also be a great way to get there.

  • The SkinMagic Pen uses blue LED light to give your muscles a relaxing, yet stimulating massage. As in the earlier point, this stimulates the blood flow and helps keep the muscles (and implicitly the skin) taut.
  • The Beauty Wand 1.0 also stimulates the facial muscles through a similar technique, so really, the difference in this case between the two devices is that one targets the eye/lip areas, whereas the other is more general.
  • Lastly, the Beauty Wand 2.0 uses a micro-current that vibrates into the muscles and has a powerful toning effect, thus leading to tighter, more lifted cheeks and jawline.

Take outs

The benefits of these beauty skincare devices go on and on and on.

Which one you choose depends heavily on what precise effects you’re looking for. But if you want our advice, investing in an at-home beauty device, such as these ones from Julie Lindh, while pricy at first, will turn out to be a hugely smart investment in the long run!

 

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Midlife Relatives

5 Essentials Midlife Neck And Décolleté Skincare Routine

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Neck And Décolleté Skincare Routine
Your Midlife Neck and Decollete Skincare Routine

 

Most women out there understand the importance of developing and sticking to the right skincare routine.

This is important throughout your life, but it becomes even more so as you get older, and your skin begins feeling the passage of time.

And while most women in their 40s and 50s probably already have favored face and body creams, few bother with their neck and decollete.

Why do the neck and decollete skincare areas matter?

It’s quite common to assume you can just smear any old lotion on your chest and neck – it’s just skin, right?

Well, that’s where most of us make mistakes.

While the neck and the decollete area are, indeed, made up of skin, like the rest of the body, it’s much more sensitive than the rest.

Often, your regular body moisturizer is simply too heavy and clogging for your decollete, and fails to achieve the desired effect.

Understanding this, some women ditch that and begin using their face cream on the chest area, as well.

What you do, really, is up to you.

But for now, let us run you through the perfect care routine for your chest and neck.

What type of products should you use on this skin area?

As we just mentioned, you might be tempted to use your everyday body products on the neck, chest, and shoulders, but honestly, you shouldn’t.

Your skin in this area is a lot thinner than in other parts of the body, so it risks getting clogged by improper, heavy creams and products.

So really, you have two options here: you either use the products you’re already using on your face, or you invest in dedicated products.

The reason why facial products work better in this area is that they’re designed for thinner, more sensitive skin.

They can be more easily absorbed, and are more gentle on the skin while cleansing and hydrating.

Similarly, you can choose between using commercial products, or if you’d rather opt for a more natural alternative.

For example, a lot of women going through this stage in their life turn to essential oils, such as jojoba oil, known for its moisturizing properties (1).

Lemon oil, on the other hand, may help lighten (2) hyperpigmentation and reduce wrinkles in your decollete area.

Whichever way you go, here are the steps we urge you to follow in caring for your neck, decollete, and shoulder area.

What should your neck and decollete skin care routine look like?

So, caring for your skin is all good and fun, but it’s also important to do things in the proper order, to maximize their effects.

For example, you wouldn’t put on moisturizer before cleansing your skin, would you?

Step 1. Cleanse

How thoroughly you cleanse will depend on what you’ve applied to that portion of skin.

Are you wearing any type of make-up?

Then you’ll probably want to use your make-up remover on the neck/decollete area, as well, to remove any traces of the stuff.

Left on the skin too long, make-up can seriously clog the pores, lead to breakouts and other unfortunate skin issues.

If you don’t need to remove any make-up, we still recommend using a gentle cleanser.

Also, try to avoid harsh scrubbing motions, as the skin in this area is delicate, and tears easily.

Shop online recommended brands:

Step 2. Exfoliate

While hard scrubbing isn’t usually indicated, that doesn’t mean you just want to leave dead skin cells to sit atop your decolletage.

Exfoliation has a myriad of benefits, at any age, and is an important part of your weekly skincare regimen.

Careful, the reason we say weakly instead of daily is that too much exfoliation has never helped anyone.

So try to exfoliate the skin of the decolletage once or twice a week, to get rid of dead skin cells and stimulate the blood flow and collagen production (3).

By getting your skin to produce more collagen, and the blood to flow, you’re inviting the production of new, healthy, and more elastic skin cells.

More collagen implies a better-looking decollete, so don’t forget to exfoliate!

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Step 3. Consider retinoids

Retinoids are a big favorite in the anti-aging skincare game.

Why? Retinoids are derived from the naturally-occurring Vitamin A, which also has the excellent benefits(4) of boosting collagen production.

What this means for your decolletage is that in time, retinoids may improve the appearance of fine lines and wrinkles.

The neck and chest area is among the most prone to wrinkles, age, and sun damage, which is why topical retinoids may prove particularly beneficial for it.

However, retinoids can be quite aggressive, which is why we think it’s a smart idea to always consult a dermatologist before adding them to your skincare routine!

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Step 4. Moisturize

You should never skip out on this step, and particularly not during this stage of your life.

Why? Well, as time progresses, your body’s production of collagen (again) and elastin decreases.

This, in turn, makes skin looser and dryer, which in turn leads to more wrinkles and that unsightly, crepey look.

This is why you need to look for a good, potent moisturizer and use it religiously in your routine.

Our suggestion would be to look for the right products, such as hyaluronic acid, which binds moisture to the skin (5) and helps with the natural skin barrier in the long term.

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Step 5. Protect

Lastly, one major element that contributes to skin aging is, of course, sun exposure.

It can cause spots, wrinkles, and infinitely more serious skin melanomas, so you want to lather on some sun protection before you go out.

What sort of SPF you opt for is, again, up to you, but remember that a lot of the sun’s rays hit you right on the chest, so protecting this part of the body is just as important as protecting your face.

Shop online:

All these care steps for your decolletage may seem complicated and time-consuming at first, but fear not – before you know it, you’ll just be doing them as part of your regular skincare routine!

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