Nine Tips For Better Sleep Hygiene (Get A Better Night’s Rest!)

What is sleeping hygiene? Why does it matter? Sleep hygiene is a series of routines, habits, and behaviors you partake in relation to your sleep. Unknowingly or not, each of us has our own rituals and behaviors which may impact our overall feeling of rest. Things like a 3 pm cup of coffee or sleeping in on the weekend to ‘catch up’ on sleep are examples of undesirable sleep hygiene behaviors.

Sleep hygiene is important because it can either improve or reduce the quality of sleep you are getting. A few simple tweaks can really improve the amount of sleep you are able to get – whether that is 6 hours or 9 hours.

This list is a holistic approach to improving your nighttime habits and is not a simple one-step solution.

1. Develop a night-time wind down routine

This can include:

-An Epsom salt bath

-Stretching or yoga

-Meditation

-Journaling

-Reading a book

Engaging in this series of behaviors will gradually signal to your body you are getting ready to go to sleep – and these behaviors will also aid in relaxing your mind and body.

2. Block out all light and noise

Darkness acts as a signal to your body it needs to prepare for sleep. If you aren’t able to completely control your circumstances, then things like a sleep mask and earplugs will ensure that you are able to block out as much light and noise as possible.

Alternatively, blackout curtains make a huge difference; also using masking tape to cover any small lights on chargers and cords.

3. Use a filter on electronics

Blue light from electronics can mimic sunlight and throw off our body’s natural circadian rhythm. These kinds of devices can trick our bodies into thinking it is still light outside and we should, therefore, stay awake. Apps like f.lux can be installed to block out the high frequency wavelengths that may interfere with sleep.

4. Be mindful of the temperature in the room

The ideal temperature for sleep is 60-67 degrees Fahrenheit. Keeping the room dark will aid in maintaining a cooler temperature, and a fan can be positioned near the bed as well.

5. Aim to fall asleep and wake up at a similar time each night

Waking up at a similar time will help strengthen your body’s natural circadian rhythm. Our bodies are designed to rise with the sun and sleep when it goes down – and sleeping in on weekends can throw this rhythm off.

The same goes for falling asleep at a similar time. You will find falling asleep will get easier as your body gets used to its new routine.

6. Move your body throughout the day

Being active throughout the day is beneficial for many reasons, but getting your heart rate up during the day may actually increase the length and quality of your sleep. As little as 10 minutes of walking or cycling on a daily basis is enough to reap these benefits when done on a consistent basis.

7. Stop caffeine at 12 pm

Our bodies are designed to have peak energy after waking up in the morning and should gradually drop throughout the day, ending in sleep at night. A stimulant like caffeine will cause an unnatural spike when consumed in the afternoon and may lead to a crash later in the day. Coffee and other stimulants are best when consumed in the first 30 minutes of waking up – when our bodies should be producing peak cortisol for the day!

Try to limit other substances like alcohol or chocolate to 4 hours before bedtime if possible.

8. Write down a to-do list

If you find it hard to fall asleep at night because your mind is racing with all of the things you need to finish tomorrow, take a minute to jot all of your thoughts down. Having a place to keep all of these thoughts is helpful because you won’t have to stress or worry about forgetting something – all of those thoughts will be waiting for you in the morning!

9. Worst case… use a supplement

A supplement is just that – an extra bonus to an already healthy lifestyle. If you are really struggling to fall asleep at night, things like melatonin or CBD oil can help get your body ready for sleep.

Of course, the goal is to be able to fall asleep without these products, but they can be particularly useful in the beginning when you are trying to get your body’s rhythm back on track.

Disclaimer: This article first appeared on MadebyHemp.com

Skin Potions Sugar Flush in Orange Colada Review

I have been a fan of tints since last year and orange tints are always my thing. There's something with orange which gives me a positive vibe. That's why when I get to know of this Skin Potions Sugar Flush in Orange Colada online, I headed directly to an online store and bought it. 

I bought this Skin Potions Sugar Flush in Orange Colada at Php 120.00 pesos. It comes with a 10 mL bottle. The packaging is surely superb; the details are so nice and fancy. By its packaging look, it seems like you have one of the most expensive tints in the world, yet what you have is so budget-friendly. They also included the expiration date which is a good thing.

"Introducing Skin Potion's Cheek and Lip Tint Sugar Flush. A waterbased cheek and lip tint that has a natural pop of buildable colors. Have it your way from gradient vivid or sheer to radient looking flush."

When it comes to the quality of the product, it's beyond my expectations. When I glide the product on my lips, it's simply amazing. It's blendable and so easy to use even on the cheeks. You can do the typical way of using the tint on the lips or cheeks or be creative like doing the gradient look or even the flushy one. I also like the idea that when the product gets dry, there are no smudges. I repeat, no smudges at all. It's also non-drying on the lips and I could say that it will last long on the lips. Here are the swatches of the product:

I personally love the orange vibe of it. The intensity of its color is not too much; just right for my taste. The fragrant of it is also friendly on my nose.

Overall, this product is truly a must have. Its quality is indeed a holy grail. I recommend this product to the tint lovers out there. If you're looking for a blendable, smudge-proof and long lasting tint, this one's something to consider. Sending love to the maker of it, two thumbs up! 

Disclaimer: This is not a sponsored post. All the insights above were purely my experiences in trying the product. Above all, we have different perspective and different skin type, so what's best for me may or may not be good to you.

Skin Deep: Your Ultimate Guide to Topical CBD

As the world embraces CBD for its medicinal value, CBD product manufacturers and other health professionals continue to discover more and more ways to take advantage of its health and medicinal benefits. This offers consumers more options and allows them to choose the method most convenient for them. Methods include oils, tinctures, edibles, patches, vape oil, and topicals in the form of creams, lotions, balms, and more.

Topical CBD, unlike other CBD products, doesn’t enter the bloodstream but is no less effective. Depending on the issue you’re trying to address, it could even work faster than say, tinctures and edibles, which are ingested, and work from inside the body. Because topical CBD is applied right to the skin and exactly where it’s needed, the cannabinoid is absorbed directly into the affected area so it’s able to work faster, providing quick relief.

Whether you’re new to cannabidiol and deciding which product is for you, or you’re just exploring other options, we’ve got everything you need to know about topical CBD right here.

What is Topical CBD? (and How Does it Work?)

Topical CBD is a product infused with cannabinoids, which are compounds found in the cannabis plant, and designed to be applied externally, onto the skin. It is known to provide quick localized relief without ingestion. Since topical CBD it is applied externally, it only affects the surface layers of the body. This is all it needs though.

Inside each of our bodies is an endocannabinoid system (ECS) which is a network of receptors which can be found in the brain, nervous system, and other parts of your body. The ECS is also in our skin and is the key to how topical CBD works.

Topical CBD works by interacting with the ECS receptor points in our skin. When these receptors are activated, they start to seek out “stressed” receptors and bring them back into balance. When we have stressed out receptors, we notice symptoms ranging from aches and pains to general soreness and stiffness.

Now that you know a little about how CBD works topically, let’s discuss the various types of skincare products it can be found in.

What are the Different Types of Topical CBD?

Topical CBD has essentially three different consistencies: creams and lotions, balms and salves, and oil. Here’s how they are different from each other.

CBD Cream and Lotion

CBD cream and lotion fall under the same category because while creams are slightly thicker than lotions, they have similar consistency and texture. These products make use of a small amount of water, along with moisturizing agents like shea butter, aloe vera, and other nutrients. These are formulated to moisturize and restore the skin barrier.

CBD Salve and Balm

Unlike creams and lotions, CBD salve and balm products do not use water, hence the more solid consistency. They are typically made with beeswax and fatty oils combined with CBD. They are thick and harder to spread throughout the skin compared to creams and lotions, therefore, these products are best used on specific, targeted areas that need relief.

Topical CBD Oil

Topical CBD oil often has other ingredients like olive oil or coconut oil. They are also formulated with other essential oils, vitamins, and minerals. They are the easiest to spread over large areas of the body and are best used as a massage oil to relieve pain and give your skin an over-all relaxing sensation.

How Do you Apply Topical CBD Products?

Make sure to clean the affected area prior to application. It’s best to wash it with soap and water to rid the spot of any other product residues, dirt, or natural oils as these could affect your skin’s absorption of the product.

Take a good amount of the product and massage it onto the problem areas. Leave it for a few minutes so it’s absorbed into the skin before covering it with a bandage or putting garments over it.

Use as frequently as needed to get the best results. CBD products don’t get you high, plus topical CBD doesn’t really enter the bloodstream so it won’t have any effects to the rest of your body.

Wash your hands when you’re done. CBD topicals have other active ingredients and while they provide relief to painful areas of your body, it could sting when it gets to your eyes and other parts of the body.

What are the Most Common Uses of Topical CBD?

CBD has been proven to have anti-inflammatory benefits, and because one of the most common causes of pain is inflammation, using topical CBD can provide relief and relaxation.

Sun Burn

Overexposure to the sun’s rays is what triggers sunburns. The affected skin then turns red and irritated, and in severe cases, it can cause swelling and blisters. These are signs of inflammation. CBD creams and lotions can help reduce the pain and inflammation and at the same time helps rehydrate the burnt skin.

Arthritis Pain

Arthritis is the inflammation of one or more of your joints, most commonly associated with aging. It causes moderate to severe pain, swelling, and stiffness, and could even limit your ability to move the affected body part. Topical CBD can help with the symptoms, according to a study made in 2015. It concludes that topical CBD application has therapeutic potential for relief of arthritis pain-related behaviors and inflammation without evident side-effects.

Muscle Pain

A lot of athletes have been using CBD to speed up muscle recovery after rigorous training. They often take it orally, but topical CBD has similar effects. CBD creams, salves, and balms can help relax the muscles and reduce inflammation and the physical discomforts caused by intense physical activities.

Other studies claim that topical CBD may prove helpful for other skin issues like acne, eczema, psoriasis, and more.

What are the Different Factors to Consider When Choosing a Topical CBD?

If you’re new to topical CBD and trying to figure out which product will work for you, it’s best to take a look at the different factors and understand how they come into play with each product. Here are a few things you need to consider.

Ingredients

There would often be other ingredients in topicals apart from CBD and they’re not always the same. Different manufacturers use different ingredients and once you know what you want to use the topical for, you have to make sure that the added ingredients in it do not counter your desired effect.

For example, if you hope to treat skin issues by using CBD cream but the formulation includes other comedogenic ingredients that could block your pores, it could do more harm than good. Always read up and do your research.

Concentration

The potency of topical CBD affects its effectiveness so you might want to check if a product’s potency is strong enough to make it past the skin so that it can work on providing relief to the affected area. Always opt for high-quality topicals that are highly concentrated to get the best results.

Consistency

Different consistencies of topical CBD may vary in effectiveness, and depending on what you want to use it for, one product may be better for you than the other. For example, balms and salves are thicker than lotions and creams and may work better because its thickness makes it easier for the skin to absorb it. On the other hand, if you have dry skin and need a little bit of hydration, you might want to go for lotions and creams as they contain moisturizing agents that could ease the dryness. It’s always a good idea to match the products to your specific needs.

Manufacturer

Make sure you source CBD skincare products from manufacturers you can trust. Legit CBD companies have high-quality products and provide you with an accurate chemical breakdown of everything that they offer, allowing you to make an informed decision when it comes to choosing the kind of topical that’s right for you.

Final Thoughts

Topical CBD for skin, like other CBD products, is a great alternative to over-the-counter medicines. Studies have proven their anti-inflammatory benefits without the side effects that traditional, prescription medications often have.

To maximize the benefits of topical CBD, know exactly what your problem areas are—it’s always good to have a specific target. Then, do your research so you know how to choose the best consistency and the exact product that can address it. Finally, observe best practices when using it.

Disclaimer: This article first appeared on MadeByHemp.com

4 Key Reasons to Use Hemp Oil on Your Skin

Hemp oil is an incredibly beneficial skin-care ingredient that packs powerful, long-lasting hydration! It’s amazing for all skin types. Here are 4 key reasons why you should start using hemp oil for skin care today.

1. Acts as a skin moisturizer

If you experience problems of dry and dehydrated skin, hemp oil may be all that you have been missing to nourish your skin and keep it looking rejuvenated. Hemp oil contains fats or lipids that are similar to those occurring naturally in our skin. This makes it an effective moisturizer andprotector of the skin. It increases the skin elasticity hence bringing to life dehydrated and tired-looking skin.

2. Helping skin from the inside out

Taking hemp oil as a nutritional supplement help to promote overall wellness. There are compounds found in hemp oil (known as phytocannabinoids) that interact with our endocannabinoid system. For this reason, hemp oil is a powerful tool for inner and outer beauty.

Hemp oil is a perfect skin care product ingredient for everyone. It moisturizes the skin and brings more oxygen to it, great for dehydrated, itchy skin. Hemp oil is especially ideal for sensitive skin because it is a natural product with no known negative side-effects.

Hemp oil absorbs quickly into the skin, doesn’t block skin pores, and actually helps the skin to balance oil production.

3. It is rich in supplements vital for healthy skin

Hemp oil contains a wide array of supplements necessary for healthy living such as Vitamins A and E, as well as minerals like magnesium, potassium, phosphorus, iron, zinc and calcium. Although these essential body minerals are in trace amounts,ingesting hemp oil is great for overall wellness. Hemp oil also has plenty of antioxidants. Because of this property, many users of the oil believe that it helps slow skin aging.

4. Used in lotions and other cosmetics

Hemp oil is a common ingredient in shampoos, lotions, sunscreens and other products for skin care. Why? Because hemp’s moisturizing properties are incredible. Plus it adds vitamin D to the skin; necessary for keeping it smooth and soft throughout.

All in all, whether applied directly to the skin or consumed as a supplement, hemp oil offers your skin plenty of nourishment, keeping it looking healthy, fresh and attractive!

Disclaimer: This article first appeared on MadebyHemp.