sleep

Are You Getting Enough Sleep?

It’s no secret that with juggling all the different aspects of life- work, kids, school, family & friends, etc- sleep isn’t always a priority. But a lack of sleep is a huge problem. It can affect your productivity and mood, success at your workplace and at school, and your relationships. Here are 7 ways to tell if you’re not getting enough sleep:

1. You’re constantly hungry, especially for junk foods. Sleep affects your body’s production of grehlin, which determines your hunger and satiety. Not enough sleep can lead too the production of too much of the hormone, which makes you crave those fatty foods.

2. You’re always misplacing important things, like your wallet and keys. A major symptom of sleep deprivation is forgetfulness. Getting the right amount of sleep can help you remember the next time you put them down.

3. You depend too much on caffeine. If you need 2 or 3 cups of coffee just to function in the morning, you may be dependent on caffeine.

4. Your emotions are all out of whack. If you’re crying or irritable for no reason (and if you’re a female have determined it’s not PMS), your emotional batteries may need some charging.

5. You always wake up groggy. This can be an indicator of not only too little sleep, but too much sleep too.

6. You start to fall half-alseep at any chance you get. For example, you start to nod off while sitting in a car or on the couch, but you can’t seem to sleep at night. Even though it may be hard, hold off on napping so you can actually get sleep at night.

7. You can’t seem to fight off being sick. A lack of sleep makes it very hard to fight off an illness, and it actually makes you even more sick.

 

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Tips to Staying Healthy

National Nutrition month is coming to an end, but don’t let your healthy ways stop there. If you participated in National Nutrition month, keep it up! If not, it’s never too late to start. Here are a few tips to help you stay on track or to help you jumpstart your healthy routine.

Drink plenty of water or other calorie-free beverages. Sometimes our brains can confuse hunger for thirst. Next time you feel a craving coming on, drink an ice cold glass of water first to curb your appetite, rather than filling up on unnecessary calories. Also, water is a natural detox helping to flush out toxins and keeping bowel movements regular.

Enjoy your favorite foods, in moderation of course. Often times completely cutting out our favorite guilty pleasures will only cause us to binge on them later, ruining all the healthy eating you’ve been doing.  Instead do not completely deny yourself a chocolate chip cookie or that slice of pizza. As long as you’re doing it in moderation you can still enjoy your favorite snacks.

Eat several mini-meals a day. Studies show that people who eat 4-5 smaller meals throughout the day have more success shedding extra pounds. Grazing throughout your day will help to keep your metabolism humming and will actually help to burn more calories and also curb cravings.

Include fiber in your diet. Fiber has many benefits such as aiding digestion, preventing constipation and lowering cholesterol –and also helping with weight loss. Women should make sure to get 25 grams daily, while men need about 38 grams. Oatmeal, whole grains, beans, fruits and veggies are all rich in fiber.

Get enough sleep. When your body is sleep deprived it overproduces the appetite stimulation hormone ghrelin and under-produces leptin, the hormone that lets our brain know we are full. Getting enough sleep will not only keep you from doing unnecessary snacking, you will feel more well rested making you more inclined to exercise.

Limit alcohol to weekends. Alcohol contains empty calories, which our bodies to not use very well and often get converted directly into fat. A five-ounce glass of wine contains about 125 calories and a bottle of beer has about 153 calories. To help to limit your intake of alcohol, try just allowing yourself to indulge in a glass or two of your favorite alcoholic beverage on weekends only. Red wine even has heart healthy benefits!

Relieve Tired Eyes

Finally, you have a great night’s sleep and feel relaxed and rejuvenated. You start your morning routine, look in the mirror and notice that those annoying dark circles are still there. We know how frustrating this can be. But it’s important to remember that the skin around your eyes is very delicate. One night of restful sleep may not do the trick. So, we called upon the skincare experts at Murad® to learn more about dark circles and how to prevent them.

The skin around the eyes is fragile, and readily shows the signs of age, fatigue and stress. The tissue is thinner, water evaporation is rapid and the collagen and elastin fibers are less numerous. In addition, the eye area has few (if any) oil-producing glands, so it requires intense hydration that my not be appropriate for the rest of your face.

Although some dark circles are genetic, you can reduce their appearance by getting plenty of sleep and keeping your body hydrated by eating lots of raw fruits and vegetables on daily basis.

You can also relieve tired eyes with products that contain wild yam and soybean to increase firmness, caffeine and light refractors to minimize puffiness and chamomile extract to calm and soothe.

Most importantly, take time to relax! Sleep and relaxation are key to keeping your eyes looking refreshed and youthful. Try taking a hot bath before bed and make sure to shut off all distractions (television, Smartphone and computers) an hour before you turn in for the night.

At all Massage Envy Spa clinics, we offer four different Murad® Healthy Skin facials, as well as an array of Murad® skincare products. To determine what treatment is best for your skin, visit http://www.massageenvy.com/facials.

Vibrant Skin from the Inside Out

Like the average American, do you tend to wake up around 6am every morning in order to run around prepping lunch boxes, speeding to work, gulping down coffee, bringing kids to practices, and walking the dog until 11pm rolls around and you plop into bed exhausted?

Life can be stressful and busy, but with the right balance of sleep, exercise, stress management and diet, you can learn a few simple steps that will rejuvenate your skin making you look and feel better!

According to Dr. Murad, your skin is connected to every one of your organs. By making your body healthy, you make your skin healthy. “Topical skincare addresses approximately 20 percent of the skin, the epidermis. The remaining 80 percent, the dermis, responds by feeding the skin from the inside,” says Dr. Murad. “Eating a diet rich in raw fruits, vegetables and healthy fats, such as those found in nuts and olive oil, will promote healthy, hydrated cells.”

At the same time, a regular exercise routine can benefit your waistline as well as your skin– “Exercise builds muscle and attracts water to our cells,” Dr. Murad says.

Also, sleep deprivation may cause skin to appear sallow and dry, so getting your ideal amount of sleep is extremely important. Remember that everybody requires a different amount of sleep (for adults, it’s usually between 7-9 hours).

Lastly, environmental factors play a huge part in the health of your skin. We’ve all been lectured about the importance of sunscreen… Dr. Murad suggests wearing an SPF 15 everyday.