7 TIPS FOR GETTING A BETTER NIGHT’S SLEEP

7 TIPS FOR GETTING A BETTER NIGHT’S SLEEP

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Go to bed. Toss, turn … zzzz. Wake up … toss, turn … zzzz. Wake up … toss, turn … zzzz.

Sound familiar? You’re not getting enough sleep, and that’s not healthy.

According to experts, some of the many issues connected to getting too little sleep include high blood pressure, diabetes, heart attacks, strokes, obesity and depression. Studies show you also have a higher likelihood of getting in a car crash.

Plus, you don’t look so hot (More wrinkles and dark circles under your eyes!), your memory is impaired (Where are my keys?), and it can make you really cranky (Get your own coffee!).

Here are a few tips to help you get more sleep.

Keep it quiet

Snoring sleep partners? Noisy traffic? Loud neighbors or roommates?

Consider a white noise machine or a loud fan to drown out the racket and whir you to sleep.

You could also investigate soundproof curtains to keep the outside noise outside and carpeting to muffle noise from below. And rearrange your bedroom to place your bed the farthest away from any noise sources.

The lowest cost solutions are earplugs and having a friendly but direct conversation with your neighbors about being considerate. (No, bongo drums at 2 a.m. on a weekday are not OK, even if they did invite you to the party.)

Create a sleep sanctuary

Keep your bedroom tidy, cool, dark and quiet.

If outside noise isn’t a problem, open the window for fresh air. If it is a problem or you have allergies, consider an air purifier like the Atmosphere Sky™ Air Treatment System to ensure the best air quality for sleeping.

Fresh, clean bedding helps, too, especially if it’s scented with your favorite laundry detergent.

And while mattresses can be a major investment, if you haven’t purchased one in a while, your bed may be doing more harm than good.

Think before you drink

Cutting fluids off about 90 minutes before bed helps minimize the chances of that annoying, middle-of-the-night trip to the bathroom.

You should also avoid caffeine in the four to five hours before bedtime as well as alcohol or large meals right before bed.

Establish a bedtime routine

Aim to go to bed and wake up at the same time each day so your body knows the schedule, and follow the same routine each evening when you’re winding down.

Maybe it’s pajamas followed by soft music and reading or meditation. Consider creating a classical music playlist or use a meditation app.

It’s also very important to turn off your cell phone, laptop and tablet or switch them to night mode.

The artificial blue light from these makes your brain think it’s daytime. That decreases melatonin, and less melatonin makes it harder to fall asleep.  

Exercise during the day

Regular exercise helps you sleep better and should be part of your day, but don’t do it just before bed. It has an energizing effect that will hinder sleep.

Limit naps

If this is on your no-can-do list, at least make sure the naps are no longer than 30 minutes and no later in the day than mid-afternoon. Any longer or too close to bedtime interferes with sleep patterns.

Consider a natural sleep aid

Recent clinical studies report that extract of the herb valerian, at certain levels, helps promote sleep and improve sleep quality.

Nutrilite™ Sleep Health includes clinically significant, standardized levels of valerian to help you fall asleep faster and stay asleep†.

Sweet dreams

Hopefully some of these tips will help you improve your sleep patterns so you have more zzzzzs and less tossing and turning! Click these links to learn more about products that might help you sleep:

SLEEP DEPRIVATION: HOW IT AFFECTS YOUR MIND AND BODY

SLEEP DEPRIVATION: HOW IT AFFECTS YOUR MIND AND BODY

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Worried about your Sleep and sleep Quality. I can recommend Planet SPA Aroma therapy for sleep and the. sleep app for your iWatch.

Also part of this series is a

If you have questions please contact me or even better, comment on the blog.

When you wake up after a good night’s sleep, you may feel like you can take on the world.

But trying to open your eyes after tossing and turning all night or waking up every hour on the hour may feel like the most you can accomplish all day.

Sleep deprivation can do more than simply make you sluggish the next day. If it happens frequently, it can take a toll on your mind and your body, and for some it can be a serious concern.

What causes sleep deprivation?

Sleep deprivation comes for most of us at one time or another. It could be a new baby keeping parents up each night, a work project that has you burning the midnight oil, or the stresses of the day preventing you from falling asleep.

Whatever form it takes, sleep deprivation is characterized by a consistent lack of sleep, which means getting fewer than seven hours of shut eye a night on a regular basis.

Some people who feel the effects of sleep deprivation could suffer from an undiagnosed sleep disorder. But for many of us, we don’t get enough rest because we don’t prioritize it. And we don’t prioritize it because we don’t understand how important it is to our health.

Why do we need sleep?

The bottom line is that our bodies need a certain amount of sleep to function at their best. While we are sleeping, our bodies are performing all kinds of repair and maintenance on our internal organs and our muscles.

Sleep also plays a critical role in maintaining the memory center in our brains, helping us retain what we’ve learned and seen so we can access that information again. Sleep helps restore the chemical balance in our bodies, too.

Sleep deprivation symptoms

When we don’t get the sleep we need, it shows. Signs of sleep deprivation include irritability, feeling tired in the daytime, forgetfulness, clumsiness and a lower sex drive.

Could sleep deprivation actually make you sick? The short answer is yes. Studies have shown that when you don’t get enough rest, your body is more susceptible to any viruses you might be exposed to, making it harder to fight off everything from the common cold to infections.

Sleep deprivation and weight gain

Running short on sleep could be a precursor to packing on the pounds. The amount of sleep you get affects your body’s levels of ghrelin, an appetite stimulant, and leptin, which sends your brain the signal that you’ve had enough to eat.

When you don’t get enough sleep, your body makes less leptin and ramps up production of ghrelin. Adding to this dilemma is sleep deprivation can leave you feeling sluggish and too tired to exercise. If you get locked into a pattern of reduced physical activity and an increasing appetite, weight gain is likely to follow.

Lack of sleep can muddle the mind

Getting a good night’s sleep is key for optimal brain function. Think of it like a deep cleaning for your mind, where all the clutter is tidied up, leaving you fresh and ready for a new day.

When we sleep, pathways are forged between neurons in our brain, allowing us to retain new information and keeping us mentally sharp. But a sleep-deprived brain can’t do this.

When our brain is tired, things get foggy. We might not be able to concentrate on our work or follow along with conversations. This makes it difficult to complete even our regular tasks let alone focus enough to learn new things.

How to fall asleep easier

The best time to think about sleeping better is long before you crawl under the covers, because actions you take during the day impact how well you sleep at night.

If you’re trying to keep sleep deprivation at bay, make sure you are paying attention to your schedule. Waking up and going to bed on a consistent schedule each day will help. That includes the weekends, despite the overpowering temptation to sleep in.

Screen time can also take a toll on your ability to get to sleep. Try limiting your exposure to electronics and blue light for at least a half an hour before you go to bed. (Most screens have a nighttime mode to help with this.)

Learn more about sleep

Read 7 Tips for getting a better night’s sleep for more advice, including the consideration of a supplement with natural ingredients like Nutrilite™ Sleep Health. The proprietary blend of valerian, hops and lemon balm is designed to help you relax so you can fall asleep†.

Getting enough sleep each night is so vitally important to our mental and physical health that we need to make sure we’re doing everything we can to safeguard our rest. Sleep is something we spend a third of our lives doing, and we owe it to ourselves to do it well.

VITAMIN D DEFICIENCY IS MORE COMMON THAN YOU THINK

VITAMIN D DEFICIENCY IS MORE COMMON THAN YOU THINK

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Do you like my Blog? Want to stay in touch? Then click below Experiencing Vitamin D difficency myself I can very much relate to this topic and can advise you out of my own experience.

Why is vitamin D so important?

Vitamin D enables normal mineralization of your bones, supports normal function of the cardiovascular system and contributes to the normal function of the immune system. †

Reports actually suggest that over half of the world’s population suffers from a deficiency of vitamin D.

“The prevalence of vitamin D deficiency in the general population is significant in many regions of the globe,” says Alli Klosner, a clinical research scientist for Nutrilite. “Very few foods in nature contain vitamin D, and most of us don’t get enough sunlight to provide us with the vitamin D our bodies need.”

Sources of vitamin D

Sunshine generates vitamin D in your skin. The National Institutes of Health recommends 5 to 30 minutes of sun between 10 a.m. and 3 p.m. at least twice a week on the face, arms, legs, or back without sunscreen.

But that’s just a rough estimate, since it doesn’t take into account cloud cover, shade, pollution or sunscreen use, all of which block the UVB rays from the sun that start the process of vitamin D synthesis in the skin.

Milk contains about 100 IU vitamin D per 8-ounce glass — clearly not enough to realistically achieve the optimal supplement level of 2,000 IU/day. Of commonly consumed foods, the highest in vitamin D is oily fish like salmon, which provides about 100 IU vitamin D per ounce. 

For people with dark pigmented skin, greater amounts of melanin in the epidermal layer reduce the skin’s ability to produce vitamin D from sunlight.

Now for some good news

Using one of the best botanical sources of vitamin D on earth, Nutrilite™ scientists created Nutrilite™ Vitamin D. It’s packed with enough vitamin D to guard against dietary insufficiency and support bone health, cardiovascular health and your immune system.†

Taking supplemental vitamin D is an easy way to ensure that you’re getting the optimal amount, 2,000 IU/day, without increasing your risk of skin cancer or skin aging from excessive sun exposure. 

Now you can put the power of the sun in the palm of your hand. Want to learn more about Nutrilite Vitamin D? Visit my Online shop

NUTRILITE SUPPLEMENTS: WHY USE ASCORBIC ACID?

NUTRILITE SUPPLEMENTS: WHY USE ASCORBIC ACID?

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When spring brings warmer temperatures our way, it’s a great time to start heading back outdoors for some much-needed fresh air! And while getting out and about can do wonders for our mindset, it can also take its toll on our immune systems.

When we expose our bodies to the elements and other people, what can we do to support our immune systems? Vitamin C is a natural choice to support our immune systems  — and a vitamin C supplement with added ascorbic acid helps ensure you’re getting enough.

What is ascorbic acid?

Ascorbic acid is the chemical name from vitamin C. In fact, the ascorbic acid that is used in supplements, and the vitamin C found in food, are chemically identical. It was first made in a lab in the 1930s.

Why use ascorbic acid?

The Nutrilite brand is committed to using the best of nature, combined with the best of science, to create our nutritional supplements. By doing so, we deliver powerful vitamins and minerals in the right amounts. When developing our Vitamin C Extended Release supplement, Nutrilite scientists wanted to ensure that capsule sizes would be easy for most people to swallow. They concluded that the most effective way to pack 500 milligrams of vitamin C each capsule would be to use a combination of vitamin C from acerola cherries — grown on our own organic farm in Brazil— and ascorbic acid derived from glucose.

Did you know?

The extended release formula in Nutrilite Vitamin C provides a slow, steady release of vitamin C over 8 hours. So it’s convenient, gentle on your stomach, and minimizes waste by helping your body use it more effectively.

Support your immunity with supplements you can trust

When you can’t eat enough vitamin C from fresh fruits and vegetables, dietary supplements can help fill the gap and support your immune system year-round! Get your Nutrilite Vitamin C Extended Release today!

The hottest beauty ingredients you need to know about

The hottest beauty ingredients you need to know about

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Know your cloudberry from your retinol?  CBD from cica?  Ann Berry, Head of Fast Trend Beauty gives us the lowdown on today’s must-have beauty ingredients.

There are countless ‘hot’ ingredients out there but for us at Avon, the key is grounding our choice in consumer insight and efficacy.  For years consumers have reported wanting natural ingredients but not wanting to compromise on performance, so the ingredient might be on trend, but it has to deliver real results too to make it into one of our products.

CBD

It’s all over the news.  ‘Cannabinoids’ (the non-psychoactive extracts from the cannabis plant) are staking their claim to the wellness and beauty realms thanks to unparalleled calming, healing and anti-inflammatory properties. With inflammation at the root of almost everything – CBD extracts and hemp-derived oils work to ease aches, soothe stress and prolong your skin’s health.  We’ll be seeing an explosion of these products in the marketplace.

Hyaluronic acid

Holding the key to smooth, flawless, hydrated skin, hyaluronic acid is produced naturally by our skin to maintain moisture levels but ageing and environmental aggressors tend to make those natural levels dip.

Find it in Avon ANEW Clinical Anti Wrinkle Plumping Concentrate

Avocado

This superfood is officially having a moment in skincare.  Its high in vitamin E, which helps us on the path to soft, supple skin and its natural antioxidant properties help delay cell ageing and improve skin elasticity.

Find it in Avon Care’s Replenishing Avocado collection

Cica

Cica comes from Korea, the home of skincare innovation and it’s here to stay. Often called Tiger grass because tigers in Asia roll around in the Cica plant when they’re injured, to help regenerate their skin.  It’s known for its healing, soothing, antibacterial and anti-inflammatory properties making it ideal for sensitive skin.

Tumeric

Reduce redness, the appearance of stretch marks, fight acne and increase skin’s glow with turmeric.  Arguably one of the world’s most powerful herbs and it’s making its way out of our kitchens and into our beauty regimes.

Find it in Avon’s Planet Spa Ayurveda Ritual collection

Vitamin C

The skincare ingredient of 2018, vitamin C, is known for its skin brightening properties and its ability to help defend against environmental damage caused by free radicals.  It’s a tricky one to formulate, as it degrades in water so needs to be stabilised and the best results are achieved by looking for the purest form you can find.

Find it in Avon’s ANEW Vitamin C Radiance Maximising Serum

These are just a few.  There are so many more ingredients out there from carrot to algae and clay to matcha green tea, but it’s clear that the desire for healthy and ethical living is driving the key ingredient trends right now.  You can see our response to this in Distillery, our new vegan, eco-conscious range of clean beauty products that offer pure formulas and powerful results. We’ve included top quality ingredients (including vegan plant collagen, apricot oil, jojoba oil and cloudberry) with the highest levels of actives and no unnecessary fillers.  If it doesn’t make a positive difference to the formula, we don’t put it in, because while we’re always looking at new ingredient trends, we’re also looking at what we take out to deliver the most potent, concentrated formulas for better and more sustainable beauty