We know how important sleep is. Sleep is the fuel that powers your day. Who knows what you'll achieve after a great night's sleep? Makes you happier

A good night's sleep can actually leave you feeling positive and upbeat. In fact people who suffer from regular sleep disturbances are three times more likely to experience low mood compared to people who sleep well, according to the Great British Sleep Survey, conducted by Sleepio, an organisation dedicated to helping people sleep better.

'Poor sleep can make us less receptive to positive emotions, which in turn can make us feel miserable during the day and may increase the likelihood of us developing depression,'

Aids your weight loss

You could help lose weight by simply getting a good night's sleep. A recent study from the University of Chicago found that poor sleep led to increased levels of a hormone called ghrelin, which makes you feel hungry. The research also showed that restricting sleeping hours made it more difficult for people who were dieting to lose weight, with a poor night's sleep reducing fat loss by 55 per cent.

Better immune system

Not getting enough sleep can weaken your immune system, increasing the risk of getting flu or catching a cold. Research at the Carnegie Mellon University in the US found that people who slept for less than seven hours a night were three times more likely to catch a cold than those who slept for eight hours or more.

'Some research has shown that poor sleep impacts on the immune system and the body's ability to fight off the viruses that cause colds and flu,' says Dr Robotham. 'The researchers believe that lack of good quality sleep disrupts regulation of key chemicals produced by the immune system to fight infection.'

A healthier heart

Good sleep can have long-term benefits for a healthy heart. Research published in the European Heart Journal has indicated that people who regularly get less than six hours sleep a night could be at greater risk of heart attack or stroke.

'The heart needs rest at night, when its rate is slightly slower, so we recommend that people get a good seven to eight hours sleep,' says Maureen Talbot, senior cardiac nurse at the British Heart Foundation. 'The problem with long-term poor sleep is that it can lead to stress, which is known to be a trigger for heart disease. Stress in turn can lead to high blood pressure, which is a risk factor in heart disease and other health issues.'

Stronger relationships

Sleep could even have an impact on your ability to maintain a stable relationship. According to the Great British Sleep Survey, 55 per cent of people with mild to severe insomnia had relationship problems, compared to 13 per cent of respondents who slept well.

'Clearly if you're not sleeping well, this will impact on your mood and health – which can have a negative effect on your relationships,' says the Sleep Council's Jessica Alexander.

'Couples sharing a bed might prefer different sleep environments and often compromises are made, which mean both parties sleep badly. In these cases having separate beds can really help.'

Sleep well tips

  • A good sleeping environment: your bedroom should be a temple for sleep and there are a few key things to get right. 'Make sure your bedroom is cool, quiet and dark with a big comfortable bed and no flickering lights from TVs and computers,' says Jessica Alexander.
  • Get active: regular exercise and a healthy diet are essential for a good night's sleep. However, try to avoid eating too close to bedtime.
  • Appreciate your sleep: 'Don't just fit sleep around everything else,' says Jessica Alexander. 'Instead try to prioritise good quality sleep like you would with exercise and diet.'
  • Declutter: try to keep the bedroom for relaxing and sleeping, not for checking your emails on your smartphone or laptop.
  • Wind down: it's all too easy to forget to relax before bedtime, but giving yourself time to unwind can make all the difference to your night's sleep. 'Try listening to music or reading a book just before going to bed, which will help you wind down more than the TV or computer games,'


Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles.

Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.

"Sleep used to be kind of ignored, like parking our car in a garage and picking it up in the morning,"

Not anymore. Here are some health benefits researchers have discovered about a good night’s sleep.

Think about all the factors that can interfere with a good night's sleep,  from pressure at work and family responsibilities to unexpected challenges, such as layoffs, relationship issues or illnesses. It's no wonder that quality sleep is sometimes elusive.

Although you might not be able to control all of the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple sleep tips.

Stick to a sleep schedule

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.

Pay attention to what you eat and drink

Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine, which take hours to wear off, can wreak havoc with quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

Create a bedtime ritual

Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music, preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.
Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

Get comfortable

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, set limits on how often they sleep with you, or insist on separate sleeping quarters.


If you're wondering why the condition of your skin isn't up to par, it might be time to take a look at how you're cleansing it. A good soapy lathering, a scrub with an old washcloth and a quick towel dry are cleaning steps more suited to your car than to the delicate skin on your face. If you've had a skin care routine like that since preschool, then it's probably time to rethink your approach.

It’s good to wash your face once or twice a day, but you don’t want to wash your face too much. Even if you’re in the middle of a major breakout, over-washing will only irritate your skin. Generally, a twice-a-day routine is all you need, but you should also be sure to wash after exercising, or anytime you’ve worked up a good sweat.

If you like to use a face scrub, go for a soft one, because the harsh ones can be too intense and cause scarring. And you don’t need to scrub your skin until it feels raw!

Always moisturize after washing your face! Face cleansers can dry out your skin a lot, which makes your skin produce extra oil to make up for it, and you can end up getting more pimples! Prevent that from happening by always using a nice light face moisturizer after washing (try to get one with SPF in it to protect your skin from the sun!). If you have an oily complexion, look for an oil-free face moisturizer.


There are a few common styles for high school, and it is certainly best to determine which category you fall under, and stick to it.
  • Stereotypical Preppy: Girls with the newest cute trends, such as skinny jeans and blouses, etc. These girls dress their outfits up with adorable accessories, belts and the like. They wear Aeropostale, Abercrombie, Hollister, American Eagle, and PINK by VS. You may call them the 'common population'.
  • Traditional Preppy: Girls who wear polo shirts, skinny jeans, tight shorts, cardigans, and Sperry's. They always wear pastel or bright colors, dark wash pants, and top-siders, canvas shoes, tennis shoes, or boots. They accessorize with pearls, jewels, belts, and classier jewelry. They typically wear Ralph Lauren, US Polo Assn., J. Crew, Lacoste, Vineyard Vines, GAP, etc.

  • Prep Rock: Similar to stereotypical preppy, but with pops of red, black and commonly grey. They prefer things like dark wash flare jeans, but still make a lot of effort to look cute and girly, while sticking to the things they love. Prep Rock girls aren't afraid to try new things and commonly dye their hair. They have lots of good friends and stand out from the crowd.
  • Sheer Goth: Black, Red and Grey make up almost the entire wardrobe. They can still be very upbeat and fun loving, so don't judge a book by its cover. Leather jackets are a favorite amongst all of them. Very unpredictable yet very chic, Sheer goth is a stylish option for those who like a darker appearance.
  • Scene: Scene looks focus on hair. The almost always have poofy hair with bangs, and wear whatever is in style with hints of neon colours. They have an acute sense of style with fantastic choices of color.
  • Fashion, regardless is THE MOST IMPORTANT first impression. Despite what ALL the articles say, most people WILL judge by appearance the first time they see you. If you have your shirt tucked in, loose highwater (jeans above your ankles but below the knee) you Re not making a fashion statement. Your friends may love you the way you are, but they won't tell you to change your fashion as it may hurt your feelings. Sad but true. It's simple enough to dress up a little, and will make you approachable and adorable. It's the first thing potential friends will notice. Fashion is THE MOST IMPORTANT statement, but not everything. Even simple jeans that compliment your butt with a cute sports cut off is super chic.


The pressure of social and academic excellence is overcoming. A simple way to take some weight off the load is following a simple health and beauty routine. Acne is a huge stress on social standing. Being clean and healthy keeps you confident and focused on homework. Follow this step by step guide to take the old pressure off.

Banish Blemishes! 

Acne is the leading cause of teenage insecurity. Wash your face every morning and night with a cleanser if your acne is severe and needs treatment. Wash your face regardless of the amount of acne you have. It may be a pain, but if you are going in to be a freshmen in high school, a clear complexion is the first thing to turn those cute guys heads. Protruding pimples do not attract good attention.
  • If needed, check out a doctor for a prescription of acne medicine, for instance. It not only clears up your face, but also your shoulders, back and other places you cannot reach or wash with face cleanser. Recommended cleansers and moisturizers: Cetaphil (Sensitive skin) Neutrogena (tough skin, no allergies) Top off the clean and clear look with makeup.

Take care of your makeup. 

Makeup is a major grown up thing most teens wear every day. This list consists of eyeliner, primer, mascara, bronzer, concealer, blush, lipgloss, and eyeshadow. Remember eye makeup only enhances your facial features, and concealer helps cover up and treat pimples.
  • First, apply your primer.
  • Then, apply the concealer to any blemishes and under your eyes.
  • Apply a small amount of neutral or muted bright colored eyeshadow. It should have a small amount of sparkle to it.
  • Apply a thin line of eyeliner on the last half of your top lashline.
  • Then, apply 2 coats of black mascara.
  • Apply blush to the apples of your cheeks, and apply bronzer to the hollows of your cheeks.
  • Finally, apply a coat of lipgloss on your lips.


It’s normal to shed about 100 hairs each day as old hairs are replaced by new ones But some women have hair loss. Hair loss can happen for many reasons:
  • Female-pattern baldness causes hair to thin, but rarely leads to total baldness. It tends to run in families.
  • Alopecia areata is an autoimmune disease that causes patchy hair loss on the scalp, face, or other areas of your body.
  • Hormone changes during and after pregnancy.
  • Underlying health problems, such as polycystic ovary syndrome (PCOS) or thyroid disease.
  • Certain medicines, such as birth control pills or those to treat cancer, arthritis, depression, or heart problems.
  • Extreme stress, such as from a major illness.
  • Hairstyles that twist or pull hair.
Whether or not hair will grow back depends on the cause of hair loss. Some medicines can help speed up the growth of new hair. If hair loss is permanent, you can try hair weaving or changing your hairstyle. Or talk with your doctor about other options, such as a hair transplant.


How our skin and hair look is important to many of us. At the same time, your skin and hair are organs that do special jobs that support life. Skin protects your inside organs from injury, bacteria, and viruses. Your skin, hair, and sweat glands help control body temperature. Body hair also alerts you to heat and touch. You can take steps to keep your skin and hair healthy. You can also look to your skin and hair for clues to your overall health. And, as a bonus, good skin and hair care will help you to feel your best, too.

 Maintain your skin and hair

Maintain your skin and hair Good skin and hair care involves:
  • eating a variety of healthy foods rich in vitamins and nutrients
  • keeping physically active
  • managing stress
  • practicing sun safety
  • limiting alcohol
  • not using tobacco and other recreational drugs
  • drinking plenty of water
Unhealthy behaviors can take a toll on skin and hair. For instance, habits like smoking and sunbathing dry out skin and cause wrinkles.

Maintain your skin

Maintain your skin Follow this simple skin care routine to keep your skin healthy and radiant:
  • Bathe in warm, not hot water using mild cleansers that don’t irritate. Wash gently, don’t scrub.
  • Keep skin from drying out by drinking plenty of water and using gentle mois- turizers, lotions, or creams.
  1. Practice sun safety to prevent skin cancer. Sun exposure puts you at great- er risk of skin cancer, whatever your skin color or ethnicity. To protect your skin: Limit exposure to the midday sun (10 am-4 pm).
  2. Wear protective clothing, such as wide-brimmed hats and long sleeves.
  3. Use sunscreen with a sun protection factor (SPF) of 15 or higher and with both UVA and UVB protection.
  4. Avoid sunlamps and tanning booths.
  • Check your skin for sun damage. Tell your doctor about changes on the skin, such as a new growth, a sore that doesn’ t heal, or a change in an old growth. Ask your doctor how often you should have a clinical skin exam to check for signs of skin cancer.
  • Ask your doctor if the medicines you are taking can affect your skin. For instance, blood thinners and aspirin can cause you to bruise more easily. Some antibiotics and vitamins make skin sunburn more easily.


Research shows that certain nutrients are essential for preventing and reversing many signs of skin aging. A well-balanced diet is important, of course, eating a variety of healthy foods helps keep skin supple and glowing. But the fact is, "the body delivers only a certain percentage of vitamins to your skin, no matter how much you ingest.

Vitamins nourish your body and help it function properly. You can get vitamins through a healthy and balanced diet, but you can also supplement your diet with vitamins if you don't think you're getting enough of a certain nutrient. When it comes to your skin, several vitamins play an important role, including vitamins A, B complex, C, E and K. Most of these vitamins can be found in a healthy diet or in supplement form.

 Vitamin A

Vitamin A is necessary for skin maintenance and repair, a healthy amount will show a reduction in fine lines and wrinkles, and it will help prevent acne and dry skin. Most people receive enough vitamin A from their diets and supplements aren't necessary - vitamin A can be found in eggs, milk, liver and fortified cereals.

Vitamin B

Biotin, a type of vitamin B, is a nutrient that forms the basis of skin, nail and hair cells, and a biotin deficiency can result in dermatitis and itchy skin. Your body supplies a lot of vitamin B on its own, but it can also be found in bananas, eggs, oatmeal and rice.

Vitamin C

Vitamin C helps reduce the effects of sun damage on the skin, and it helps tissue repair itself. Vitamin C is found in citrus fruits and many vegetables, but you can also take an additional supplement to help your overall health - vitamin C is thought to bolster the immune system.

Vitamin E 

Vitamin E helps fight the effects of sun damage on the skin, and it also helps keep skin smooth and prevent fine lines and wrinkles. That is why you'll find vitamin E in many anti-aging lotions, but you can also find it in foods like nuts, eggs and green vegetables.

Vitamin K

Finally, vitamin K isn't as useful internally as the vitamins above, but when found in creams, it can be helpful in reducing under-eye circles and bruising


Research shows that your nutrient status plays a key role in the health of your skin.Structurally, your skin is comprised of two primary layers - the upper layer called the epidermis and the layer underneath called the dermis, which is the deeper structural and nutritive support network for your skin.

Ensuring adequate intake of essential vitamins and minerals can complement your topical skin care routine-promoting healthier, more beautiful skin from within.

Intake vitamins and minerals to get health and beauty skin :


1. Vitamin C

Due to its role in collagen synthesis and its antioxidant properties, vitamin C is a crucial nutrient for healthy skin. In healthy skin, vitamin C is found at high levels in both the dermis and the epidermis, but studies show that as we age those levels decline.
Environmental pollutants can also decrease vitamin C levels in the skin.Vitamin C’s functions in skin health include limiting the photodamage caused by UV exposure by providing antioxidant protection against the free radicals caused by UV light.
Vitamin C also supports wound healing by promoting collagen synthesis and a healthy anti-inflammatory response at the site of the wound. Higher intakes of vitamin C have also been associated with less dry skin. Studies show that oral supplementation with vitamin C increases levels in the skin.
It’s important to remember that unlike other mammals, humans cannot manufacture the vitamin C they needwe need a regular adequate intake from diet and/or supplementation.
As a water-soluble vitamin, vitamin C cannot be stored by our bodies, and it is rapidly depleted whenever we are under stress, traveling, or short on sleep, etc.

2. Vitamin D

Vitamin D’s functions in skin health include regulating the process by which your skin constantly renews itself, whereby new cells from underneath the epidermis replacing the outer layer of skin cells that are shed over time. This process of epidermal proliferation and differentiation is essential to maintaining healthy cell growth, wound healing, and healthy skin function.

Our primary source of vitamin D is exposure to the UV radiation in sunlight. But since nowadays many of us wisely use sunscreen to protect our skin, many of us may not be getting enough vitamin D. In fact, many doctors now consider vitamin D deficiency to be an epidemic. So if you regularly use sunscreen, you may want to consider supplementing with vitamin D.

3. Zinc

About six percent of all of the zinc in your body is found in your skin, where it plays a number of important roles in healthy skin, including stabilizing cell membranes, participating in skin cell differentiation, and serves as an essential cofactor for several enzymes. 
Ensuring adequate intake of zinc and other minerals is crucial to skin health, as mineral deficiencies often manifest as skin issues. In today’s world full of processed foods and refined flours, many people are deficient or borderline deficient in minerals, so taking a daily multivitamin/mineral supplement is a wise choice for just about everyone.

4. Selenium

Selenium is found in skin cells as an essential component of antioxidant enzymes that protect skin cells from harmful free radicals and the damage they cause. Making sure you get enough selenium can thus help protect your skin from UV damage and free radical damage by boosting the antioxidant defenses of your skin.

Ensuring adequate intake of selenium is crucial to skin health, since many people in today’s world are deficient or borderline deficient in minerals. But it’s important to take a well-balanced supplement if you do choose to supplement, since both selenium deficiency as well as excess are linked to skin issues.

5. SOD

SOD (superoxide dismutase) is a powerful antioxidant enzyme. Our bodies have evolved to produce SOD as our primary protection against the constant onslaught of free radicals and the oxidative damage to our cells and tissues that free radicals cause.
Free radicals can be generated in the skin both internally (during necessary metabolic processes) and from external sources like UV light radiation, ozone, and air pollution. SOD neutralizes the most common free radicals in the body (called superoxide radicals). In fact, each I.U. of SOD neutralizes billions of free radicals.

SOD is found throughout the epidermis and the dermis, but studies show that our SOD levels decrease with age, which has been theorized to contribute to the aging process of our skin. Since skin is our largest, most readily-exposed organ to the environment, it is highly susceptible to free radical damage. Supplementing with SOD may help protect our skin from that damage as we age.


Skin is something everyone, especially women, strives to maintain looking beautiful, youthful, and glowing. It is the organ in our body that receives the most external exposure to all of the dirt , UV - rays, and toxins in our world. Keeping your skin healthy is important to the overall health of your body because it is your first line of defense and the first barrier and filtration system for your body against the outside world. How to Obtain and Maintain Beautiful Naturally Healthy Skin :

1. Restorative Sleep

Sleep is one of the best beauty treatments! As we sleep, the skin is busy working. During the night the cells undergo a process of repair and rejuvenation, leaving new skin cells in place of old dead ones. The body takes this time to relax and recover from the negative effects of the day such as sun exposure, stress, and pollution. When we sleep, our body heals itself by elevating the levels of restorative hormones and decreasing the level of cortisol, the stress hormone. Vitamins and other anti- aging ingredients lose efficacy when exposed to sun, so using them at night in a good night cream is the best way to get the most benefit from their use.

2. Sun Protection

More than 80% of the premature aging of the skin is the result of tans we received before the age of 18. The cumulative effect of ultraviolet exposure is the breakdown of the proteins collagen and elastin, which makes the skin sag, stretch and wrinkle, causes hyperpigmentation and increases the risk of skin cancer. To protect your skin, always wear an SPF15 or higher, even in winter and on cloudy days Limit the amount of time you spend in the sun and wear sunglasses to protect the eyes and sensitive skin around them.

3. Have a Professional Skin Analysis 

Knowing your skin type is the first step toward healthy skin. A skin analysis by a licensed skin therapist is the foundation to beautiful healthy skin. A professional skin analysis involves an in-depth assessment of your skin’s health. It begins with questions regarding your medical history, sun exposure history, and lifestyle choices (i.e. smoking, alcohol consumption and eating and sleeping habits). Identifying your skin type and skin condition helps you make the best choices for skin care products and treatments that can benefit your skin.

4. Stop Smoking

Smoking speeds up the normal aging process of the skin, contributing to premature wrinkling and skin damage. The nicotine in cigarettes constricts the tiny blood vessels in the skin, impairing blood flow. Smoking chronically deprives the skin of oxygen and vital nutrients. Tobacco has more than 4000 chemicals. Some of them destroy collagen and elastin, the proteins that give our skin elasticity and strength, leading to sagging skin and deeper wrinkles. The best way to protect your skin - stop smoking!

5. Have Professional Skin Treatments and a Great Home Care Routine

Skin treatments will improve the health and appearance of your skin particularly if you get them on a regular basis. A professional skin treatment will leave your skin, body and spirit refreshed, rejuvenated and relaxed. In addition to a thorough cleansing of the skin, exfoliation, massage and treatment mask, you will receive expert analysis of your skin type and condition. A proper home care routine, prescribed after your treatment, will prolong the benefits of your skin treatment. Having a healthy skin regime will ensure your skin will be the brightest, cleanest and smoothest skin ever!