Sleeping is a necessity, not a luxury. A good night’s sleep is just as crucial to maintaining wellness as is a healthy diet and proper exercise.

The Importance of Sleep
Sleep is a restorative process.  While we’re sleeping, our brain is cycling through the 3 stages of sleep: light, deep and REM. Sleep restores, rejuvenates and energizes the body and brain.  Our immune systems are recharged, cells grow and repair themselves, and our bodies conserve energy.

Dangers of Sleep Deprivation
Unfortunately, to many sleep is not valued. In this “open all night” society we now live in, four out of ten Americans are trading much-needed sleep hours for longer hours at the office, gym, club and other activities which seem more important or interesting. What they may not realize is that lack of sleep takes a toll on our mental and physical well being.  Studies performed by the National Sleep Foundation show that even minimal sleep loss has a profoundly detrimental impact on mood, cognition, performance, productivity, communication skills, accident rates and general health.  For optimal functioning throughout the day, the average adult needs between seven to nine hours sleep a night.  According to the NSF, the American adult population functions on about six and a half hours of sleep per night.

Don’t Sleep?
For some, lack of sleep is not a choice, but a condition. Millions of Americans suffer from insomnia.  According to the NSF, a third of Americans are using over the counter or prescription sleep aids at night.  If you suffer from insomnia, here are a few tips to help you get some shut eye:

• Pray before bedtime.  Don’t go to bed with a heavy load in your mind. Give it to God.  Tomorrow will be a better day!

• Avoid caffeinated food and beverages like coffee, teas, soft drinks and chocolate 3 to 4 hours before bedtime.

• Exercise regularly, but complete your workout at least three hours before bedtime. Keep your body calm.

• Make sure your mattress is the right one for you. Flip your mattress over periodically.

• Develop a bedtime ritual. Taking a warm bath 90 minutes before bedtime will relax your body and usually make you feel sleepy.

• Make sure your bedroom is quiet and comfortable.

• Have a cup of warm milk.

• Play relaxing music.

• Go to bed and wake up the same time every day. When your sleep cycle has a regular rhythm you will feel better.

Be a Sleeping Beauty
A friend of mine once told me that a woman should present herself to her husband at bedtime like a present. Interesting…so I polled a few colleagues and found overall most husbands prefer their wives to be lingerie clad at bedtime. Nude came in a very close second and pajamas were considered very un-sexy. Wives preferred their hubbys wear only boxers to bed. Whatever your sleepwear preference, bedtime is the opportunity to prepare your mind and body for the rest it deserves.

Here are a few more tips to help you sleep pretty:

• Always remove your makeup and cleanse your face thoroughly before bed (Oil of Olay Foaming Face Wash for Sensitive Skin). Going to bed without washing your face not only leads to mascara-stained sheets (Andrea Eye Q’s eye makeup remover pads $3.50+ voted best by Allure Magazines 1999) but the dirt picked up during the day can clog pores and lead to acne.

• Brush and floss your teeth.

• Vaseline works wonders on rough spots while you sleep. Try it on feet, elbows, and knees and dab a little on your lips too.

• There are several night creams on the market now claiming to be more effective if applied at bedtime, here are a few to try: Lancome - Primoridale Intense Night Cream $41.50, Murad Perfecting Night Cream $41.50. If these prices are more than you normally spend then L’Oreal Age Perfect Night Cream and Oil of Olay ProVital night creams are available at Wal-Mart and Target. Prices range from $14 - $15.

• If you wrap your hair in a scarf at bedtime, remember to wash it regularly.

• Wear your fancy nighties to bed. Don’t save them for a special occasion. You are a special occasion.

• After your bath or shower ritual slather on a lotion that relaxes you and helps you fall asleep like Origins Night-a-mins moisture lotion or Calm to Your Senses Body Souflee.

• Marilyn Monroe is said to only have worn Chanel No.5 to bed but if you prefer something a little lighter then Issey Miyake’s L’Eau D’Issey Soothing Night Fragrance is a good pick.

Here’s wishing you brighter days and more restful nights!

Cathy Gatson is a freelance writer and owner/operator of a hair and body salon located in Northern California.

Dr. Linda Franks, a leader in the specialized skin care frontier, says “To get that timeless, healthy look you need to start with an appropriate skincare regime. Taking good care of your skin can stave off fine lines, wrinkles, age spots and even dry skin.”

Doctors say whatever your skin type, the key is to cleanse it gently.

• Avoid hot water and use lukewarm instead, to prevent over-drying.

• And throw in the towel – traditional washcloths are too abrasive for the face, so use your hands and fingers.

Sixty-eight-percent of women claim to have sensitive skin which means dry, tight, chapped or easily irritated skin.

• Moisturize regularly.

• Avoid harsh cleansers with ingredients such as fragrances, dyes and preservatives because sensitive skin is easily damaged and takes longer to recover.

If your skin is dry and easily irritated, don’t wash more than once a day. You may risk stripping the skin of its natural oils.

• Look for non-irritating cleansing washes that are soap-free.

• Use light, oil-free, water-based moisturizers to help maintain the skin’s natural barrier.

• Make sure to choose a facial moisturizer with an SPF of at least 15, which protects against both UVB and UVA rays.

Skin sensitivity may also result from the third most common, non-surgical skincare procedure known as Microdermabrasion.

Microdermabrasion is a quick and easy, non-invasive procedure that helps to reveal healthier-looking skin by sweeping away dead skin cells.

Dr. Franks reveals that, following the treatment, the best way to avoid irritation is by opting for an ultra-gentle cleanser and moisturizer.

A new clinical study shows that PURPOSE gentle cleansing wash and dual treatment moisture lotion with spf 15 are compatible with this procedure.

How else can you obtain optimal skin health? Dr. Franks says, “Exercise opens up blood vessels to make skin look healthy and youthful. It’s so important for healthy skin.”

• Regular cardiovascular exercise increases blood flow to the skin which assists in collagen production.

• Maintaining muscle mass through exercise can also help anchor and support skin, keeping it taut.

• And drink up! At least eight, eight-ounce glasses of water a day are crucial for optimal skin hydration.

So before you sign on for an extreme and expensive makeover, just think back on some simple, beauty basics! You just might like what you see!

About the Author

PURPOSE® Skin Care (www.purposeskincare.com) manufactures a number of skin care products, including sunscreen, moisturizer, and face wash.

If you can manage these simple (but usually pretty boring) hairstyles, then with a few twists on these well known hairstyles, you can have a gorgeous hairstyle that will turn heads.

A CUTE FLIP-THROUGH FOR ALL OCCASIONS

For the first hairstyle I’ll teach you, you start with an ordinary ponytail. I love this hairstyle, which is a really cute ponytail that is extremely easy to make. Make sure the ponytail you make is a high one. Loosen the ponytail just slightly so that it hangs a little lower.

Now, using your fingers, part your hair in the center, starting from your crown and ending at the nape of your neck. You should be sure to divide the hair underneath the ponytail as well as above it.

Then push your thumbs up from the nape of your neck through the part you’ve created in your hair. Hang your head upside down for a second, flipping your ponytail over. Hook your thumbs around the base of your ponytail and push it upwards to the nape of your neck.

Once a good sized loop of hair is pushed through, grab it with your hand and pull it all the way through. Now turn your head right side up again and carefully comb your hair together just above the ponytail to make a neat finish.

A GORGEOUS TUCK FOR SPECIAL DATES AND OCCASIONS

This next beautiful hairstyle starts the same way as the flip through I just taught you… with a high ponytail. First you make a part down the middle of your head (like you did for the flip through) only you end AT the ponytail, leaving a good layer of hair under the ponytail untouched.

Then you pull the sections of hair apart above the ponytail creating a “pocket.” Fold the entire ponytail up and gently tuck it down into the pocket, distributing the hair as even as possible.

Push the elastic ponytail band down into the pocket as well, so that it is hidden from view. If you find this to be hard loosen the ponytail a little more.

Now, just comb your hair carefully over the part you made earlier. Try using a bobby pin or barrette to pull your hair together just above the pocket. If your plastic band tends to show, a barrette will also help to hide it.

A SEXY HAIRSTYLE YOU CAN WEAR WHILE MOUNTAIN BIKING

Yet another of my favorite hairstyles is one that is a variation on the braid, and is rightfully called “the rope.” To make this hairstyle you start with a ponytail that you’ve divided into 3 even sections.

Twist the right most section of hair to the right, and cross it over both of the other sections. Repeat this, always twisting the farthest right section to the right and crossing it over the other two sections until your “rope” is the length you desire.

Then secure your hairstyle with a scrunchy or elastic ponytail band once you’ve finished.

Master these hairstyles and you’ll never be stuck wondering what “do” you should wear today. But better yet, you won’t be stuck with the same drab hairdo everyday.

About the author:
Beth Scott has helped women achieve the beauty and confidence they deserve, for several years now. To become one of her success stories, visit this site Beth highly recommends, which is all about Beautifying Yourself.

Powder blush is the easiest to use. If you prefer this type, choose one that isn’t too sparkly or it’ll enhance your wrinkles. Shimmery blushers are far kinder to mature skin as they diffuse fine lines, making the delicate skin around your cheeks look younger. And as your skin feels drier as you get older, you could also try moisturizing cream formula that gives a flattering sheen to your skin.

All Skin Types
Right type: LIQUID CHEEK STAINS
Reason: They’re excellent for all skin types and face shapes, as you can use a little to achieve a natural flush of color, or layer to build up the shading to an intense hue that will last all through the day.
How to apply: They work best on bare cheeks and need to be applied quickly to avoid mistakes. Apply powder blusher over cheek stains for ultimate staying powder.

Dry or Combination Skin
Right type: CREAM
Reason: Cream blusher is the best if you have dry to combination skin as there’s no powder to sit on your dry patches. Also, the texture helps your skin maintain a natural , luminous glow.
How to apply: It’s easy to apply on bare skin or over foundation. If you have a round face don’t shade apples of your cheek instead apply it on your cheekbones, slanting towards your temples.

Oily Skin
Right type: POWDER
Reason: It’s classic, and perfect for achieving dense color coverage. It’s the best texture for contouring your cheekbones, and is ideal for oily skin as it lies well on your skin’s surface and reduces shine.
How to apply: Sweep on to your cheeks in a croissant shape for a natural - looking flush.

Mature Skin
Right type: GEL OR MOUSSE
Reason: Mousse and gel formulas are great for mature skins and if you want a subtle result. They can be worn alone on bare skin or layered over foundation, before powder, and are less fiddy to use than liquid stains. All mousse formulas offer pretty velvety finish and are really smooth to apply.
How to apply: When putting on gel or mousse blusher, tap it gently on to your cheeks and blend upwards and outwards with your fingertips. But don’t apply it on top of your make- up as you will not be able to blend it.

Find related information here: http://www.ultimate-cosmetics.com/blush-makeup.htm

About the author:
Tania - For http://www.ultimate-cosmetics.com - The final destination to beauty and makeup tips. Get addicted at our forums: http://forums.ultimate-cosmetics.com

You are free to publish the above article in your ezine or website, provided the credit is given to the author and a hyperlink (HTML clickable) is given to http://www.ultimate-cosmetics.com

Trust the beauty supply expert.

Generally, you can always trust a beauty supply expert. And thankfully, one is almost always available without much trouble. The media abounds with beauty supply tips. And then there are brands that you can trust your skin with. Or use exotic mineral beauty supplies that are a great alternative to chemical beauty supplies. They use natural ingredients and causes less damage to the skin. Over a period of time, the presence of wrinkled skin could make that vital difference between skin that used regular beauty supplies and skin that used natural beauty supplies.

Beauty supplies today not only means enhancing beauty that is skin-deep, it also means preservation of skin nutrition. After all, our skin is the largest organ of our body and needs adequate nutrition like any other organ. Consistent, healthy skin care is the best way to avoid wrinkles, sunspots and premature aging. It will pay off in the end. We spend our hard-earned cash on beauty and skincare. Lets make sure that its main beneficiary is our skin, not skin care product manufacturers.

About the author:
Mike Yeager

Publisher:
http://www.a1-beauty-4u.com/

Sweat can clog skin pores and lead to breakouts all over. Other things that can cause body acne are tight fitting clothing ( It traps sweat against the skin, leading to clogged pores and blemishes) stress and hormones. Body acne commonly pops up on the chest and back.

• To zap body acne and prevent it from coming back, you can wash your body daily with a salicylic acid based cleanser. Look for this ingredient on product labels.
• Shower daily and be sure to shower as soon as possible anytime you have been sweating - such as after playing sports, working outside or just being in the sun. After your shower, you can follow up by a body moisturizer that contains Alfa Hydroxy acid. This will exfoliate skin and help prevent breakouts, without drying skin out.
• At Nighttime you can treat body acne just like facial acne, by applying an acne zapping gel or cream at the effected parts.
• If your body acne is particularly bad and wont respond to this treatment after about a month, you will probably need to see a dermatologist.

ABOUT THE AUTHOR
Venkata Ramana is a Fitness Enthusiast and a Professional Body Builder. Visit his http://www.awacne.com/ and http://www.awdepression.com/ websites and gain maximum Information to stay fit and healthy.

It is simple to look and feel more beautiful starting today. You can even put away your pocketbook because these tips are free.

1. Smile… it will brighten your day and others around you will feel your energy.

2. Stretch… cats know that total body stretch does wonders. Follow their example and roll up slowly out of bed and stretch gently. (For more tips on stretching here is a great book: AM/ PM Stretch for Health.)

3. Exercise… at least 20 mins of any continuous activity will boost your energy level and reduce bad stressors. You don’t even to pay a membership fee. The key is continuous like a 20min walk or even mopping your floors. You will look and feel better.

4. Drink water. No other liquid is quite like it. Clear your system. 8 glasses are recommended daily. Your skin will radiate.

5. Rest… you need to take breaks during the day and sleep at night. Takes breaks away from work space to keep fresh and focused. Make sure you are getting sufficient sleep at night since your body regenerates while you are sleeping. If you are constantly letting your mind wonder make a conscious decision to put away thoughts till morning. It is amazing how good your subconscious mind listens to your conscious mind (so be careful what you tell yourself)

6. Do good. When you do something for someone else without expecting anything in return you benefit in ways unimaginable. (the key is don’t expect anything in return)

7. Exchange… the money you spend on junk food for food that will enrich your body and soul. Start with a simple plan of exchange. Because some think healthy foods cost more, find out your spending pattern by making 2 lists:

. foods you like that are healthy that you normally don’t buy

. foods you like that are “junk food” that you normally buy

calculate the cost of the 2nd list then use this amount to fund your “healthy” purchase. (of course you have to say bye-bye to the “junk food”)

8. “Stop and smell the roses”. Look for good in everything. This is a toughie because most of us are “trained” to look for faults, errors, shortcomings, defects, etc. Begin with yourself. List all your assets (not just physical). Then realize all the good in being you. Move on to other things around you. Work on this consciously every day till it becomes a habit. There is something good about everything and everyone. Once you realize this you will be finding good everywhere without even trying.

9. Learn… something new every day. Pick up a book. or search online. Learn to do something you have always wanted to do. You can even start for free by researching online. Search the subject and start stimulating and enriching your mind today.

10. Reward yourself. Set financial and personal goals and tag them with rewards for accomplishing them. (this one may be something special you have always wanted to do. and not necessarily a purchase.. But if you have done all the above maybe go ahead and splurge a little. You deserve it!
About the Author
Marie Gervacio is founder and editor of SimpleBeautyTips.com , ShineYourStar.com and WhoisMarieGervacio.com/index.html

Get free info and downloads on beauty at http://simplebeautytips.com