Pharmaca Blog

  • Aromatherapy 101: Essential Oils for Better Moods, Better Health

    WashingFaceWhy is it that certain smells can evoke strong emotions? It turns out our sense of smell is one of the most basic, primal senses. Aromatherapy uses pure, highly concentrated scents from plants in essential oils to effect changes in our emotions and body. Dr. Becky Phillips, a chiropractor and aromatherapy practitioner in Albuquerque, tells us more about this effective therapy.

    How does it work?

    “Aromatherapy works on two levels,” explains Dr. Phillips. “When we inhale, smells activate a part of our brain. Smells can also work energetically, in a homeopathic way, to ease specific health conditions.” Specifically, smell receptors in the nose send messages through the nervous system to the limbic system, the part of the brain that’s connected with emotions. Smells can cause physical responses too, and can ease some ailments when we breathe in the appropriate scent, Dr. Phillips tells us.

    How do we use it?

    Essential oils can be mixed with water and used in a spray bottle to scent a room, or dropped into a diffuser. A good choice is the Green Air SpaVapor Ultrasonic Oil Diffuser, which creates a micro-fine mist of the oils using ultrasonic vibrations. The oils can also be applied to skin when diluted with pure carrier oils like almond, jojoba or even coconut oil.

    Rubbing diluted essential oil blends on acupuncture points can stimulate healing of the corresponding body area. Aromatherapy bath salts are another option; you’ll get the therapeutic effects of hydrotherapy and aromatherapy combined.

    Essential Oils 101

    With the power to enhance our mood and make us feel better, here are some of the most common essential oils—and their uses.

    Lavender – Calming
    While lavender’s ability to calm us is well known, this essential oil is a useful anti-viral agent too. Mix it with water in a travel spray bottle, and you’ll have a safe, alcohol-free sanitizer. Another tip: Spray around the house to keep spiders out. Try Pharmaca’s Essential Oil of French Lavender

    Mint – Energizing
    Mint is invigorating—and the perfect wake-up call to use in the morning. Breathing in the scent of peppermint can help settle an upset stomach, or make you feel cooler on hot days. Try Pharmaca's Essential Oil of Peppermint

    Citrus – Refreshing and Uplifting
    Citrus scents like orange and lemon renew and cleanse the air, and enhance our sense of wellbeing. They can help clear the mind of distractions, and are ideal preparation for starting a new task or project. Try Pharmaca's Essential Oil of Lemon, or Essential Oil of Orange

    Clove – Pain Relief
    The active compound in cloves is eugenol, known for decreasing pain (especially in toothaches) and also for its antiseptic properties. Clove’s warm, spicy scent can help relieve headache, too. Try Pharmaca's Essential Oil of Clove Bud

    Lemongrass – Stress Relieving
    Known for its ability to relax us and help with insomnia, lemongrass is also revitalizing, and a perfect way to refresh any room. It’s a great insect repellant too, especially for mosquitoes and “no-see-ums.” Try Pharmaca's Essential Oil of Lemongrass

    Eucalyptus – Decongestant
    Eucalyptus has anti-inflammatory and anti-bacterial properties, and its ability to open nasal passages make it ideal for respiratory and sinus conditions. Try Pharmaca's Essential Oil of Eucalyptus

    Explore our full selection of Pharmaca brand essential oils and blends.

  • Vitamin C: Skin Care Superhero

    PrettySkinWhat can banish wrinkles, make dark spots disappear, save you from the sun, and keep skin healthy (and pretty)? It’s vitamin C to the rescue! Of course, vitamin C is good for us when we get it through food or supplements, but it works 20 times better on skin problems when applied topically. Here’s why it should be in your beauty arsenal.

    It attacks free radicals.

    Free radicals from pollution, smoke or ultraviolet light damage healthy cells and can even change their DNA, causing mutations and disease. Antioxidants, like vitamin C, neutralize these damaging free radicals. While vitamin C is naturally present in our skin, ultraviolet light from the sun significantly reduces the amount; you can boost its antioxidant benefits by applying vitamin C topically. Cowgirl’s Extreme C Serum is packed with vitamin C and other powerful antioxidants like vitamin D3, elderberry extract and sea buckthorn.

    It makes brown spots fade away.

    As we age, accumulated years of sun exposure can cause dark or brown spots, from skin-coloring melanin, to appear. Vitamin C significantly lightens these spots and prevents the formation of new ones, and is a safer alternative to the skin-lightening agent hydroquinone, which has been shown to have questionable side effects. Jurlique’s Purely Bright Spot Treatment blends natural vitamin C with kakadu plum and citrus unshui peel extracts to create a super skin lightener, brightener and spot remover.

    It diminishes wrinkles and lines.

    Vitamin C increases collagen production in our skin cells, so it can plump up skin and make it appear firmer and less wrinkled. Sanitas’ Vita C Serum has high levels of concentrated vitamin C, boosting collagen to fill in lines and wrinkles and increase skin elasticity.

    It boosts sun protection.

    Although vitamin C doesn’t act as a sun block in itself, it does help protect the skin against UV damage from the sun. Vitamin C can reduce the number of sunburned cells and help extend the time before skin burns, especially in combination with vitamin E. Slather on Sanitas’ Vitamin C Lotion before applying sunscreen.

    Use it wisely.

    Reap all the benefits of vitamin C by following a few tips.

    • Get the right concentration. The amount of vitamin C in a product should be at least 10 percent; 15-20 percent is even better. The highest concentrations might cause mild dryness or redness on sensitive skin, so speak to an esthetician about what’s right for you.
    • Store it correctly. Vitamin C deteriorates easily in sunlight or heat, so be sure your container is dark or opaque, and keep it in a cool place.
    • Use it every day. Pure vitamin C doesn’t last long when exposed to air or light, so use it up! It works best when a light layer is applied to skin daily.
  • The Truth About Phthalates and Parabens

    WinterskinPhthalates and parabens are buzzwords in the natural beauty industry. As synthetic additives found in many skin care products, they came under the microscope in the late 1990s when they were first suspected to be toxic. But are they really as scary as we think? Here’s what you need to know about where you may find parabens and phthalates, and how to avoid them.


    Phthalates are chemicals used to retain fragrances in products, and also used as softeners. They're used in cosmetics and skin care products like lotions, shampoos and nail polish. You'll find them listed as DBP (di-n-butyl phthalate), DEHP (di-2-ethylhexyl phthalate) or DEP (diethl phthalate) on ingredient labels.

    Parabens are common preservatives used to limit bacteria growth in skin care products that contain significant amounts of water. The ones most commonly used are methylparaben, propylparaben, ethylparaben and butylparaben.

    Health risks

    While the amount of exposure that’s considered dangerous is up for debate, studies in both the U.S. and Europe have proven that phthalates and parabens can impact human cells and hormonal functions.

    Phthalates have been shown to interfere with hormones, and can cause defects in the male reproductive system at birth. Some have even been labeled as carcinogens. The European Union has banned DBP and DEHP in cosmetics, and the state of California listed DBP and DEHP as chemicals that are known to cause reproductive or developmental toxicity. The FDA, however, has lagged behind and says the amount of phthalates used in cosmetics do not pose a safety risk.

    Parabens are known to disrupt hormone function, which can be linked to increased risk of breast cancer and reproductive toxicity. Parabens mimic estrogen, and researchers have found parabens in breast tumor tissue. Recently, the European Commission banned five lesser-used parabens in cosmetics, and they are currently proposing to lower the allowed maximum concentrations of butyl and propylparaben. But the FDA (in partnership with an industry-led Cosmetic Ingredient Review study) says consumers should not be concerned about using cosmetics or skin care products with low concentrations of parabens.

    Baby care

    In the last few years, phthalate-containing skin care products for children have come under special scrutiny. Scientists at the University of Rochester Medical Center found high levels of phthalates in the urine of babies after common baby shampoos, powders or lotions containing these chemicals were applied. Congress has banned specific levels of certain phthalates in toys, based on toxicity studies.

    As for parabens, The European Commission banned leave-on products with these chemicals for the “nappy (e.g. diaper) area” in children under age three.

    Buy wisely

    Although regulations may take years to pass in the US and research continues about the safety of these ingredients, it makes sense to avoid phthalates and parabens as much as possible. Fortunately Pharmaca offers a number of safe choices. Evanhealy, for example, is a high-quality line of phthalate- and paraben-free products approved by top estheticians. “They’re very pure, and highly rated on the EWG (Environmental Working Group) website,” says Bambi Stenberg, esthetician in Portland.

    Acure products come highly recommended as well. “It’s a well-priced organic line and customers love their paraben- and phthalate-free shampoos and body moisturizers” explains Bambi. For kids, Babo Botanicals is a top customer choice. The plant-based line offers pure hair, scalp and skin care products for babies and children.

    Learn more about other ingredients to avoid in your skin care.

  • Pregnancy and Beyond: 5 Reasons Why Prenatals Can Be Beneficial

    PregnantLadyPrenatals aren't just for pregnant women—they can be a great addition to many women's daily supplement regimens. Dr. Tieraona Low Dog, member of Pharmaca's Integrative Health Advisory Board, recommends them for all women of child-bearing age, since the nutrients in prenatals are vital during the time even before you get pregnant. (Learn more about Dr. Low Dog's recommendations for nutrition during pregnancy.)

    Prenatals are generally high in iron, folic acid, and sometimes the biotin that is included in hair and nail formula vitamins. Because of these added benefits, some women elect to take prenatal vitamins even when they aren’t pregnant. Here are a few reasons why you might want to consider prenatals.

    You're trying to get pregnant

    One of the main nutrients in prenatal vitamins is folic acid, which many women don't get enough of in their diets. And folic acid deficiency has been linked to birth defects in some infants. Prenatal vitamins also commonly include the omega-3 fatty acid docoshexaenoic acid (DHA), which can help with brain development and vision. While fish is also a good source of omega-3 fatty acid, there is concern regarding fish consumption and mercury toxicity while pregnant, meaning pregnant women must rely on supplementation.

    You're anemic

    Another main difference between regular multivitamins and prenatal vitamins is that prenatals contain much more iron. If you have issues with anemia, this extra iron can help. The Mayo Clinic warns, however, that too much iron can be dangerous, so consult with your health care provider if you notice side effects after taking prenatal vitamins.

    You're vegetarian or have other dietary restrictions

    Meeting all your dietary needs when your diet is restricted can be challenging. Getting B vitamins, for example, can be especially hard for vegetarians because the main dietary source of B vitamins is meat. Those with lactose intolerance, or who opt not to consume dairy, can benefit from the extra calcium and vitamin D in prenatal supplements.

    You want a boost for your hair

    Biotin, which is part of the B vitamin group, has been used to treat hair loss and disorders. Biotin is present in many cosmetics, shampoos along with prenatal vitamins, so improving the condition of your hair may be another reason to take prenatal vitamins when not pregnant. Even celebrities such as Mindy Kaling swear by the practice!

    You're breastfeeding

    The time you spend breastfeeding is an extension of pregnancy, since the nutrition you put in your own body is still helping your baby's development. Folate is a vital nutrient for infants, and if a lactating mother isn’t getting enough folate for both her and her baby, she may find herself at risk of deficiency as much of the folate produced will go to the baby through breastfeeding. Continuing to take prenatal vitamins while you breastfeed can help better nourish you and your baby.

    Whether you're pregnant, trying to get pregnant or simply want to boost your vitamin intake, prenatal vitamins may be worth considering. And, as always, make sure to consult your health care practitioner before making any changes to your health care routine.

  • Mix it up! Simple Smoothie Recipes

    SmoothiesIf you know that powdered proteins and greens are a good addition to your diet, here’s a little inspiration from our practitioners and Team Members about tasty ways to incorporate them. And if you can't decide which protein powder to choose, check out our handy guide to choosing a protein powder.

    The Organic Smoothie
    This one requires a serious blender to be able to chop the nuts to make a"milk"...but it also makes it super fresh! From Lauren B., Team Member/Smoothie Fanatic, Boulder.

    1 serving Jarrow Formulas Organic Whey Protein
    1 serving Barleans Organic Greens
    1 cup Organic Blueberries
    1/4 cup Organic Almonds
    1 cup Water

    The Nutritional Oils Smoothie
    This one provides not only protein, but antioxidants, fatty acids, fiber and more. "Smoothies are great for getting in as many nutrients as you can!" says Cat P., Herbalist and Nutritionist, Boulder. Here's her favorite way to mix it all up.

    1 serving grass-fed Whey Protein (Recommended: Reserveage Organics, in Chocolate or Vanilla)
    1 cup Strawberries and/or Blueberries
    1 cup Coconut Milk
    1 serving Udo's 7 Sources Oil

    The Tastes-Like-Dessert Smoothie
    If you're looking for a sweet treat that still packs in some serious protein, try this tasty concoction. From Jenny S., Herbalist, Boulder.

    1 Banana
    1-2 tbsp Peanut or Almond Butter
    1 serving Protein Powder (any kind)
    1/2 cup Chocolate milk of choice (dairy, rice, soy)

    The All-in-One Smoothie
    This hearty smoothie is filled with a variety of nutritional powders—and fiber from chia—for a powerful punch. From Jenny S., Herbalist, Boulder.

    1 cup Berries (Recommended: strawberries, raspberries, blueberries or blackberries)
    1 Banana
    1 cup Coconut Milk
    1 heaping tbsp Healthforce Nutritionals Warrior Food (Jenny likes vanilla)
    1 heaping tsp Healthforce Nutritionals Vitamineral Green
    1 tbsp Chia Seeds
    Enough water to cover ingredients

    Optional add-ins

    Pomegranate juice – for extra antioxidants
    Maple syrup – to add a little sweetness
    Chia seeds – extra fiber (Note: If you add chia seeds, make sure you consume the smoothie right away; chia seeds have a tendency to congeal and can ruin the smoothie's texture if left too long.)

  • How to Choose a Protein Powder

    MenopauseHotFlashes5-ArticleProtein is vital to our health. Muscles, blood, skin, hair, nails, heart, brain and internal organs all use protein as their primary building material. Collagen, a special type of protein, is important for strong arteries, tendons, ligaments, teeth and connective tissues. A diet rich in protein can also help produce dopamine and norepinephrine, two powerful brain chemical neurotransmitters that keep you alert and mentally powerful.

    According to the USDA, adult men and women should get at least .37 g of protein per lb of body weight per day (e.g., a 150 lb. person would need 55.5 g/day); more if you’re doing regular exercise.

    Choosing your protein

    In addition to protein from your meals, supplementary protein powders can be a good way to ensure your body is getting the fuel it needs. The following are the most commonly available types of protein powder.

    Whey protein is best if you can tolerate dairy products, since it is the most bioavailable and easily absorbed by your body.
    Try: Reserveage Organics Grass-Fed Whey Protein

    Turn to egg protein if you’re allergic to milk or dairy products or are lactose intolerant.
    Try: Jay Robb Egg White Protein

    Vegan proteins, such as those from peas, hemp or chia, are a good alternative for those who prefer to avoid animal products. Vegan proteins are complete and bioavailable, and many are organically grown.
    Try: Vega One All-In-One Nutritional Shake

    Beyond smoothies

    Try these innovative ways to incorporate protein powder into your meals!

    • Bake it into high-fiber muffins
    • Combine it with plain Greek yogurt and fresh fruit
    • Mix into your morning oatmeal
    • Blend with your favorite soups

    What's your favorite way to get protein?

  • Treatment Masks: Fast Facial Fixes

    LongArmsEver feel like no matter what you do, your skin just won’t cooperate? Maybe a cleanser and moisturizer just aren’t enough to fight dryness, redness, breakouts or other skin problems. The good news is that there are a variety of masks that are formulated for specific skin problems. Here’s how to choose the right treatment.

    Maximize moisture
    Condition: Dryness

    Travel, winter weather, even hormonal changes can make skin feel parched and tight. Look for masks that use moisturizers known for their ability to draw water to the outer layer of skin. Hyaluronic acid, found naturally in our skin, is a good choice. It holds 1,000 times its weight in water, and when applied in a skin care product, boosts skin’s water content and binds moisture to the skin. Try Derma E’s Hydrating Mask with Hyaluronic Acid, which combines hyaluronic acid with jojoba oil, a natural botanical oil most similar to our skin’s own sebum.

    Condition: Blocked pores, acne

    Clay-based masks are a great solution for acne-prone or congested skin. They draw toxins out of your pores and work as an astringent to deeply clean, exfoliate and heal skin. John Masters’ Moroccan Clay Purifying Mask uses pure clay to absorb impurities, and aloe and lavender to soothe inflamed skin. DeVita’s Italian Tomato Leaf Mud Masque combines three types of natural clays and lycopene from tomato plants to deep clean pores and increase healthy circulation.

    Plump it up
    Condition: Wrinkles and fine lines

    Mature skin needs a mask that can moisturize as well as help restore skin’s elasticity and firmness. Nurturing products that boost collagen production are the way to go. Natural botanicals like kudzu root and beech tree root extracts help strengthen skin and stimulate collagen production to fill in fine lines. Jurlique’s Purely Age-Defying Firming Treatment Mask uses these natural plants extracts plus vitamin C to renew skin.

    No more flakes
    Condition: Rough, flaky skin

    Botanical enzymes are excellent exfoliators for uneven or rough skin. These enzymes work by breaking down the proteins in dead surface skin cells, revealing smooth, healthy skin. Sanitas’ Pumpkin Enzyme Mask uses fresh pumpkin to remove flakes and unclog pores, and moisture-magnet hyaluronic acid to rehydrate skin.

    Seeing red?
    Condition: irritation, redness

    Inflamed skin needs extra tenderness and calming agents. Look for botanical soothers like calendula and arnica, and cooling agents like aloe. MyChelle’s Pure Harmony Mask and Dr. Hauschka’s Soothing Mask are customer favorites for reducing redness and treating sensitive skin.

    Don't stop there

    If you love what a mask can do for your face, try a body mask, which can bring the same benefits to the rest of your skin. Smoothing, moisturizing and renewing body masks are a spa-like luxury worth trying. To help ease aches and warm the body, try SpaRitual’s Affirming Scrub Masque, which blends micro-algae with ginger root. For a total body detox, try SpaRitual’s Instinctual Clay Masque with red clay and deep sea mud that remineralize the skin and free it of impurities.

  • Natural Ways to Increase Milk Production for Nursing Moms

    DaughterIt's a common concern: At some point almost all new moms wonder if they're producing enough milk for their baby. It’s understandable, say the experts at La Leche League International, because of normal changes in both Mom and baby in the first few months. La Leche League’s “Is My Baby Getting Enough” guide and a nursing coach can help you figure out if you might need to increase your milk supply. Here are a few suggestions for natural ways to increase milk production.

    Go for Galactagogues

    Herbs that help increase a mom’s milk supply are known as galactagogues. “These herbs help increase prolactin, which is a major milk-stimulating hormone,” explains Boulder herbalist Julie McGinnis. She recommends Motherlove's More Milk Plus, a tincture of organic herbs including fenugreek, blessed thistle, nettle and fennel, as a safe and effective source of galactagogues. WishGarden Herbs' Milk Rich with Goat’s Rue, made of herbs like goat’s rue and raspberry, is also known for supporting milk production. “These tinctures are great because the dosage can be customized based on a mom’s needs. Another good choice for those wanting pure, organic fenugreek is Pharmaca brand Fenugreek Vegetarian Capsules, says Julie.

    Drink Up

    Lactating moms should make sure to stay hydrated with at least 8 glasses of water a day; experts recommend a glass each time you nurse. To increase milk supply and stay hydrated at the same time, try an herbal tea with galactagogues. Gaia Herbs' Lactation Support Herbal Tea blends fennel, fenugreek and goat’s rue to boost milk production, along with lemon balm to help calm your stomach and ease digestion.

    Note: Contrary to popular folklore, drinking a beer before breastfeeding doesn’t increase milk supply. In fact, the La Leche League reports that babies consume about 23 percent less milk after moms have a beer, probably because the smell and taste of the milk has changed.

    Eat Well

    Nursing moms need a well-balanced diet with anywhere from 200-500 extra calories a day. Experts say 2 to 3 servings of protein and 1,300 mg of calcium are required each day. Many moms say they're able to increase milk production by adding extra protein to their diets.


    Nursing coaches often advise moms to use the same relaxation and visualization techniques they learned in childbirth classes to help increase milk flow, especially in the first month of breastfeeding. Visualizing a calm and happy breastfeeding experience or picturing a generously streaming milk flow can be very successful.

    Have a Cookie

    Some creative moms have found a way to support milk production, and enjoy a tasty snack. Oatmeal Chocolate Chip Lactation Cookies add mild galactagogue oats, brewer’s yeast and flaxseed to a delicious cookie recipe.

    Being a lactating mom can be stressful if you don’t feel like you are producing enough for your baby. But remember, breastfeeding isn’t an all-or-nothing endeavor and you may need to try a few different things before you find the best solution for you and your newborn. And don't forget--it's ok to supplement your baby’s diet with a bottle of formula if you need to.

  • 4 Glam Makeup Tricks for Busy Moms

    Lip GlossGone are the days of mom jeans and mom's mom can be as glam as she wants to be! But if it feels like they're aren't enough hours in the day to keep up with looking great, take heed: In just 5 minutes, these simple solutions will help any mom look glam on the go.

    Eyes on the Prize

    The whole world doesn't have to know if you're tired! Even if you're strapped for time, a simple way to look bright and fresh is by applying a high quality mascara—we love Dr. Hauschka's selection.

    Once you've found your perfect mascara, make sure you're applying it correctly. Before you start, make use of an eyelash curler—it can make your eyes pop even more. Next, apply mascara from the base of your lashes and wiggle the wand back and forth from root to tip, applying as many coats as necessary. Once you've achieved the desired look, swipe your wand from the inner to outer corner of your eye to create the illusion of even fuller lashes.

    Bronze over Yawns

    Another simple way to look alert and awake! Add a little zing to your complexion with a great bronzer, like this one from jane iredale. The hard part is in picking the right shade; Makeup experts recommend choosing a bronzer that's about two shades darker than your natural skin tone.

    When applying bronzer, make sure you're aiming for where sunlight would naturally hit your face first: cheekbones, chin, nose and forehead. Start in the middle of your forehead, dusting around your eyes and onto your cheeks, then again down your jawline down to your chin (almost as if you're drawing the number “3” on your face with the brush).

    Gloss is Boss

    A quick dash of lip gloss can give you a sophisticated, high fashion look that's perfect for a night out, or a simple and subtle sheen just right for a lunch date with a friend. Not only is it easy to apply, it does its part to keep your lips moist and kissably soft. Lip glosses from SpaRitual are perfect for the task, and packed with natural botanicals and antioxidants to nourish and hydrate lips.

    Glimmer and Shimmer

    Enhance your natural glow for a night out with W3ll People's Elitist Mineral Shadow in Gold Twinkle. This multitasker can be used on its own as an eyeshadow, and is also designed to blend with gloss, moisturizer and even hair gel for an all-over sparkle. Bonus: It's free from artificial preservatives and is cruelty free, perfect for mothers who care about Mother Earth.

    Used together or on their own, these simple makeup tricks can turn any day into an I-feel-fantastic day!

  • Why Better Sleep Can Mean Better Skin

    Sleeping Woman

    Sleep is vital for allowing the body to repair and renew itself. And the impact of sleep on our skin is no exception. Our bodies produce proteins while we sleep to restore and repair skin damage occurring from UV light exposure, stress, pollutants and other age-accelerating factors we deal with daily.

    While many adults find it increasingly difficult to maintain healthy sleep habits, the fact remains that getting the recommended seven to eight hours of sleep is essential for great skin. Here are a few ideas for healthy habits that can benefit your sleep quality, and, in turn, positively impact the health of your skin.

    5 steps to a better night's sleep:

    1. Develop a sleep-wake schedule
      Going to bed and waking up at different times every day confuses the body and disrupts your routine. Determine the best sleep and wake time for your schedule, and try to create consistency in your sleeping pattern.
    2. Create a sleep-conducive environment
      A noisy, crowded bedroom creates stress that disrupts your sleep. Clean up the clutter, hang light-blocking blinds or drapes and get rid of anything that makes noises during the night, such as a loudly ticking clock (or incoming emails on your cell phone).
    3. Establish a pre-bedtime routine
      Adopt a soothing, pre-bedtime routine that tells your body and mind it's almost time for sleep. Take a bath or sip a cup of your favorite decaffeinated tea while reading a book. Avoid stimulating activities like TV or computer time. Boost the effects of sleep on your skin with an age-defying night cream (like this one from Jurlique) before bed to help you wake up with fresher, younger-looking skin.
    4. Nix the nightcap
      Forgo drinking alcohol right before bed. A recent article in the Huffington Post talks about the ways alcohol can be devastating to your complexion, especially right before bed. A nightcap can also lead to wakefulness in the middle of the night, reducing sleep quality.
    5. Plan for bouts of sleeplessness
      Don't feel discouraged if there are nights when you still can't sleep. Avoid turning on the television, and opt for soothing music or a book. Resist the urge to look at the clock as it fuels the fire of sleeplessness.

    Healthy sleep habits are developed in a similar way to other healthy lifestyle changes. Be patient as you make changes, and realize that new habits take at least six weeks to become a natural part of your routine. As you endeavor to follow through on your new sleep routine, you'll reap the benefits of younger, healthier skin due to cell regeneration—and enjoy the added bonus of an increase in energy!

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