Holy Basil/ginseng and magnesium

If you wake up early try a glass of water with a pinch of sea salt.
The following is an abbreviated list of some of the more damaging effects of
sleep deprivation:

Impaired immune system: a study from the University of

California found that even modest sleep loss weakens the immune
systems response to disease and injury.

Overweight and obesity: Recent studies have shown that even one
night of poor sleep can result in dramatic changes in appetite and food
intake. Others have shown that restricting sleep to 5 hours a night for
just one weekimpairs carbohydrate tolerance and insulin sensitivity.
Researchers now believe that sleep deprivation is the single best
predictor of overweight and obesity in children which has become an
alarming problem. Finally, a brand-new study shows that not getting
enough sleep causes fatty liver disease.

Cognitive decline: sleep deprivation negatively impacts short-term and

working memory, long-term memory and the generation of nerve
cells all of which effects our ability to think clearly and function well.

Mood and mental health: anyone who has had a few nights of poor
sleep can tell you that insomnia is associated with depression.
Insufficient sleep shuts down the pre-frontal cortex and can cause
or exacerbate a number of

iGate Sensitive

 Systemic inflammation: as I already mentioned above, sleep

deprivationcauses chronic, low-grade inflammation. And we now
know that inflammation is the root of all modern disease.
Increased risk of death. Last, but certainly not least, not getting
enough sleep reduces your lifespan.
How to sleep well

Reduce your exposure to artificial light

Follow these tips to avoid light exposure:

Dont use a computer for 2 hours before going to bed. No staying up late
on Facebook and Twitter!

Use blackout shades to make your bedroom pitch black.

Cover your digital alarm clock or get an analog clock.

Turn off all digital devices that glow or give off any type of light.

If you cant do these things for some reason, use a sleep mask.

Dont be too full or too hungry

Go to bed earlier
Youve all heard the saying an hour before midnight is worth two hours after.
It turns out there is some truth to that. When you fall asleep, you go through a
90-minute cycle of non-REM sleep followed by REM sleep. But the ratio of
non-REM to REM sleep within those 30 minute cycles changes across the

iGate Sensitive

night. In the early part of the night (11pm 3am), the majority of those cycles
are composed of deep non-REM sleep (stages 3 and 4) and very little REM
sleep. In the second half of the night (i.e. 3am 7am) this balance changes,
such that the 90-minute cycles are comprised of more REM sleep (the stage
associated with dreaming) as well as a lighter form of non-REM sleep (stage
2).
Whats important about this is that deep stage 3 and 4 sleep is where our
body regenerates and repairs tissue and engages in other restorative
processes. If we dont get enough deep sleep, we cant rejuvenate and heal.
An hour before midnight is worth three afterwards. That's the age-old adage. But does it have any substance?
Yes, says Geoff Wright, director of The Hair And Beauty Partnership in London, a clinic which specialises in analysing scalp and skin
problems.
Geoff, an expert in chronobiology (the study of the body clock), says: 'There are set times when our body clock dictates that various
processes take place in hair and skin.
'From 8pm to 11pm is the time for hydration and stimulation, while 11pm to 3am is the time for nutrition and regeneration, and 3am to 5am is
the time for resting.'
Of course, very few adults are in bed at 8pm and, as the hormone that triggers sleep - melatonin - peaks at around 11pm, this is the time we
should naturally get tired.
Seven or eight hours of sleep is ideal for most of us. More than that can mean we wake up looking puffy and feeling sluggish.
Chronic lack of sleep, or poor-quality sleep, has an incredibly negative effect on the way we feel - and on the way we look.
When we are asleep, our cells rebuild and repair themselves (the growth hormone functions only at night). If you don't sleep, this function is
impaired.
If you sleep badly, you are likely to become stressed, and this can cause the capillaries to tighten up, affecting the flow of nutrients to the skin
and scalp and causing the skin and hair to look dull.

Why beauty sleep?

An hour before midnight is worth three afterwards. That's the age-old adage. But does it have any substance?
Yes, says Geoff Wright, director of The Hair And Beauty Partnership in London, a clinic which specialises in analysing scalp and skin
problems.
Geoff, an expert in chronobiology (the study of the body clock), says: 'There are set times when our body clock dictates that various
processes take place in hair and skin.
'From 8pm to 11pm is the time for hydration and stimulation, while 11pm to 3am is the time for nutrition and regeneration, and 3am to 5am is
the time for resting.'
Of course, very few adults are in bed at 8pm and, as the hormone that triggers sleep - melatonin - peaks at around 11pm, this is the time we
should naturally get tired.
Seven or eight hours of sleep is ideal for most of us. More than that can mean we wake up looking puffy and feeling sluggish.

iGate Sensitive

Chronic lack of sleep, or poor-quality sleep, has an incredibly negative effect on the way we feel - and on the way we look.
When we are asleep, our cells rebuild and repair themselves (the growth hormone functions only at night). If you don't sleep, this function is
impaired.
If you sleep badly, you are likely to become stressed, and this can cause the capillaries to tighten up, affecting the flow of nutrients to the skin
and scalp and causing the skin and hair to look dull.
Face cream myths
Cellular renewal of our skin is fastest at night, and this is why we are told night-creams can work wonders.
But the fact is, nothing will help our looks if we don't get the quality of sleep we need.
However good a beauty product might be, the effect will be negated if we have endless late nights, or poor-quality, interrupted sleep.
These creams generally have a softening water-in-oil base, and contain nourishing ingredients.
Cosmetologist Colette Haydon says: 'Applying night-cream just before bed means your skin will get the most benefit when the absorption of
nutrients is at its peak.
'Your cream should be nourishing, but not thick and rich. You can gauge if it is the right consistency by feeling your skin 15 minutes after
application - you should still be able to feel the 'slip of the cream, but not otherwise be aware of it.'
A cream that is too rich and clogging can cut the skin's oxygen supply, contributing to poor micro-circulation and puffiness, particularly around
the eyes.
Night-creams or rich serums containing anti-ageing compounds to repair and firm the skin can be particularly effective.
Try Lancome Primordiale Nuit (39.50); La Biosthetique Menolphia (31.35, call stockists on 01743 236246), RoC Hydra Plus Active
Vitamins (14.95) or Guerlain Issima Midnight Secret (68).
Night-creams should be applied to a really clean skin: use a gentle all-in-one cleaner and make-up remover.
Lie on your back
However well you sleep, you may still wake up with puffy eyes and dark circles if you are sleeping in an awkward position.
These problems are caused by constriction of the blood flow to the skin.
'If you sleep face-down the blood vessels will become constricted and the circulatory system releases congested fluid from tiny flaps in the
walls of these vessels,' says Colette Haydon.
The dark circles are actually tiny blood vessels 'pooling' under the thin, delicate skin below the eyes.
The older you get, the longer they take to disappear; and you may notice more lines forming permanently on the side of the face you
normally sleep on.
This is because as we age, our skin loses elasticity and collagen, and doesn't 'bounce back' into shape.
The answer is to try to train yourself to sleep on your back. You can also help to prevent fluid accumulation causing puffy eyes by keeping
your head raised well above your body in bed. This may be difficult at first - but it's worth it.
Not enough oxygen in your bedroom affects blood flow to the skin, causing puffiness. Make sure the room is not too warm - switch off the
heating, and open a window.

iGate Sensitive

More sleep treatments

Turn the clock back for dry, flaking hands by giving them an intensive overnight treatment.
Apply a thick layer of handcream - try Tisserand Aromatherapy Hand And Nail Cream (4.50); Aveda Hand Relief (15) or Body Shop Hemp
Hand Protector (6.50).
Wear thin cotton gloves such as Body Shop Thirsty Hands Moisture Gloves (5) over the top for a deep, penetrating treatment.
Geoff Wright of The Hair And Beauty Partnership says: 'Use a treatment for dry, stressed hair - such as La Biothetique Energising Scalp
Tonic (24.50) - that will not leave a greasy film on the pillow.'
Have a bedtime snack containing starch to help a relaxed state. A bowl of cereal is ideal.
What kind of sleep?
While sleeping, levels of adrenaline and corticosteroids drop and the body starts to produce growth hormone. This is when the repair and
growth processes kick in.
Dr Adrian Williams, consultant physician and director of the London Sleep Centre, says: 'It's important to have alternating periods of slowwave sleep (deep sleep) and REM (rapid eye move-ment) - light, dreamy sleep.'
The following may help:
Go to bed at a regular time. Set the alarm for the same time each day - even weekends - to develop a regular sleep-wake rhythm.
Make sure the bedroom is dark.
No coffee, tea or hot chocolate (they contain caffeine) before bed.
Try deep breathing, or tensing and relaxing different groups of muscles around the body.
Don't exercise immediately before going to bed.
Add a few drops of aroma-therapy oils (lavender, neroli or ylang ylang) to your bedtime bath.
The right mattress is crucial. Your heels, back of the head and buttocks should sink just below the surface.
Your neck, backs of the knees and hollow of the back should rest on the surface.

iGate Sensitive