Sleep Better When Flying

How to Sleep Better when Flying

As covid restrictions lift and the opportunity to travel returns, countries are opening their borders, which means more people are flying again, whether it be for pleasure or for work. Health expert April Mayer from Amerisleep, reveals tips from frequent and experienced travelers on how to sleep better in the sky.

Do I need a flight pillow?

Investing in a decent neck support pillow for flying will be a lifesaver and can help stop any neck pain as it will properly support your neck. It will also help you sleep as you won’t feel the need to fidget to get your head comfortable regularly. You may also find an eye mask useful for light exposure and if you are unable to get a window seat and have control of the blind.

How should I buckle my seat belt?

How you buckle your seatbelt is important for any chance of a good night’s undisturbed sleep in the sky. The idea is that you should buckle it over your blanket instead of under it, this way flight attendants can see you are wearing it and won’t need to wake you in the case of any turbulence. This will also stop the buckle feeling uncomfortable and awkward whilst you sleep.

What clothes should I wear?

It’s very important to wear something comfortable, that isn’t too restrictive or stiff such as tight jeans. Layers are important also as it can feel cold after time on a long-haul flight, this way you also have the option of removing layers if you get too hot.

How and where should I sit?

Try to reserve a window seat if you can, this way you can lean on the window if need be and be in control of your light exposure. It’s a good idea to not cross your legs either as this can reduce blood flow in your legs and make you susceptible to blood clots or being in pain when you wake up. Also make sure to recline your chair, as this will put less pressure on your lower spine ensuring a better night’s sleep.

What should I eat?

Try not to overindulge before a flight and go for something light, so you’re not bloated and can doze off easier and avoid being kept awake by feeling too full.

What should I listen to?

Find a podcast you find relaxing and listen to it several times before bed in preparation for your flight. This way you will be familiar with it and associate it with sleep when the time comes to sleep. Noise-cancelling headphones will also help you get a more undisturbed sleep.

Is there anything I can take to help me sleep?

Our experts suggest taking a dose of magnesium before take-off. It’s a natural supplement that will make it easier for you to rest easy.

Beauty NEWS

SUBSCRIBE TO CANDLES

Light box candles are a new candle subscription brand that is completely sustainable, all candles are completely natural, made from soy wax and free of parabens and hidden nasties. Each light box comes with a beautifully natural artisan candle, with a guarantee of 30-50 hours burn time as well as a pack of light box matches, an information card on your candle, a personalised gift note and a surprise extra treat. Each light box retails at £19.99 (www.lightboxcandles.co.uk) and can be purchased as a one-off treat (for a friend, loved one, or just yourself) or on a 3, 6, or 12 month rolling subscription. W7 Cosmetics have recently launched a brand-new lipstick ‘Lip Culture Satin Lipstick’ (£5.95) which is a dupe for Charlotte Tilbury lipsticks (RRP: £25.00) The must have Lip Culture Lipsticks are a staple for your makeup bag with a long-lasting formula, and a colour that lasts for hours. The lipsticks come in a range of four shades - First Date, L Word, Spark and Naked Desire.

THE SMOOTHEST SHAVE

With spring and summer on the horizon, it’s nearly time to show some more skin. Beauty brand FFS (Fuss Free Shaving) are delivering beauty essentials to your door for an effortless hair removal experience. Their cruelty free and eco-friendly products give an at home spa experience for the closest shave yet, without the dreaded irritation. FFS also provide a subscription service, catering for those seeking a beauty regime without the faff. Their best-selling Full Shaving Set (£28.00) contains all the essentials as well as: a zinc alloy handle, four premium SmoothGlide Blades, a safety blade cover, shower holder, and travel pouch.

CHARLOTTE TILBURY OR NOT?

NOURISH YOUR WELLBEING

ESPA have launched four brand new Supplements, including one powder and three elixirs. Harnessing the power of nature’s finest naturals, the versatile vegan-certified supplements are enriched with delicious flavours and mix seamlessly into water, smoothies, recipes, and more. Guided by the wisdom of nutritional experts, dietitians, and biological studies, ESPA's new range of supplements is the key to harmonious, total wellbeing and include Active Nutrients Pro-Glow Beauty & Wellbeing Powder (£45) Active Nutrients Hydration Shot Beauty & Wellbeing Elixir (£50) - Age-Defying Resilience Skin Defence Beauty & Wellbeing Elixir (£62) - Regenerating Skin Renewal Beauty & Wellbeing Elixir (£62) and all available from

www.espaskincare.com.

SPRING CLEAN YOUR SKINCARE ROUTINE

With Spring finally on the horizon, it’s the perfect time to clean up our skincare routine, kicking any bad habits to the curb and incorporating some good ones in our usual regime!

While our skin is influenced by a range of factors - from genetics to hormones, health conditions and medications external factors, such as the environment, our lifestyle, and behaviours, also play an important role in the appearance of our skin.

We spoke to Dr Daron Seukeran, Group Medical Director at sk:n, who shares his expert advice on the habits to adopt –and stop – for a radiant complexion this Spring.

With Spring on the horizon, it’s the perfect time to clean up our skincare routine, kicking any bad habits to the curb and incorporating some good ones in our usual regime.

While our skin is influenced by a range of factors, from genetics to hormones, health conditions and medications, external factors, such as the environment, our lifestyle, and behaviours, also play an important role in the appearance of our skin.

The good news? There are plenty of habits that we can adopt – and stop, to help our skin’s health and bring that coveted Spring glow to our complexion..

Let’s start with breaking those bad habits…

Popping Pimples

The pimple popping trend is rife on social media, and there is no doubt that when faced with a blemish it is tempting to give it a squeeze. However, it is best to resist this urge, as by tampering with the skin, we allow more bacteria, dirt, and oil to make its way into the pore and effectively make it worse than it was before.

If done wrong, popping pimples can have unwanted side effects, leading to infection, residual scarring, and more noticeable or painful acne. It also risks pushing the contents of the spot deeper into the skin, which can in turn increase inflammation and exacerbate acne.

If you suffer with moderate or severe acne and pharmacygrade creams or medication have not helped, avoid picking at the skin and instead consult a dermatologist. They can recommend a course of acne treatment and skincare products to get the best results for your skin.

For instance, there’s a range of clinic treatments available, such as chemical peels, which can help to improve the skin’s texture and tone, lighten the colour of dark spots, and prevent future breakouts by unclogging pores.

When it comes to acne, a superficial chemical peel that uses salicylic acid can help to minimise spots, while for acne scars, options include medium or deep peels, or for more severe cases, laser based treatments such as Fraxel or CO2RE laser resurfacing.

Smoking

Many of us are aware that smoking can have a detrimental effect on the body, but the impact on our skin is perhaps less well known. Along with causing serious illnesses, the toxins found in tobacco can damage collagen and elastin production and accelerate the signs of ageing.

Smoking also deprives the skin of vital nutrients, causing ‘smoker’s lines,’ and restricting oxygen and blood flow, resulting in a grey, dull complexion. For glowing skin in the long term, it is ultimately best to kick this habit to the kerb!

In the meantime, to combat any premature signs of ageing which may have been caused by smoking, there is a variety of collagen and elastin stimulation treatments which can give your skin a glowing, more youthful appearance,

In addition, incorporating active ingredients such as retinol, hyaluronic acid, vitamins C, peptides and alpha hydroxy acids (like glycolic and lactic acid) to your skincare regime can also help to prevent and reduce the fine lines and wrinkles caused by smoking.

Excessive Alcohol Consumption

It will come as little surprise that drinking alcohol can have a harmful effect on the skin. Alcohol consumption has been linked to dehydration and inflammation, reduced immune system function and hormonal imbalances, which can trigger acne and aggressive outbreaks of cysts. It can also deprive the skin of nutrients, water, and oxygen and is a widespread trigger for rosacea, though it can affect certain people more than others.

Cutting back on your alcohol intake can restore the skin’s natural vitamins and improve the overall appearance of your complexion.

Dirty Make Up Brushes

It’s an easy step to skip in the skincare routine but cleaning make up brushes and sponges regularly is vital for a fresh, glowing skin. Through daily use, these can accumulate dead skin cells, dirt, oil, pollution, and bacteria. Failing to clean tools used to apply makeup can lead to acne, break outs and even wrinkles, by exposing the skin to oxidative stress from free radicals, which can cause a breakdown of collagen and elastin.

With this said, thankfully, it’s not all bad news and there are also lots of positive actions we can pick up now to improve the long-term health and appearance of our skin!

Hydrate

The skin is made up of around 64% water, however it loses this water constantly throughout the day through regular body functions, such as breathing and sweat. We lose around 300-400ml of water each day by diffusion through the skin. This is known as transepidermal water loss.

Essentially, the top layer of the skin, called the stratum corneum, is made up of skin cells and lipids. Imagine the skin cells as ‘bricks’ and lipids as ‘mortar’ holding bricks together. This creates a waxy coating, which helps to prevent water loss through the skin. When the skin becomes dry a n d dehydrated, this barrier function can be disturbed, causing inflammation and irritation. If you fail to drink enough water, the skin may also become dehydrated, causing itchiness, dullness, under-eye circles, sunken eyes, and more noticeable fine lines.

To keep skin moist and dewy, aim to drink 6 – 8 glasses of water each day. Along with upping your water intake, invest in a good moisturiser which can help to restore the skin’s barrier and prevent water loss from the skin. When picking a moisturiser, look out for occlusive ingredients such as petrolatum, lanolin or mineral oils, or ingredients that attract moisture from a surrounding humid environment, such as glycerine, urea, and hyaluronic acid.

You could also consider incorporating regular facials, such as a HydraFacial, into your skincare regime can help to boost the skin’s hydration. This uses six steps to refresh dull skin and protect against environmental factors, leaving the skin looking radiant!

Cleanse Regularly

For clear, naturally radiant skin, adopting a thorough cleansing routine is key. This helps to remove bacteria, oil, and dead cells from the surface of the skin. While poor cleansing methods including the use of make-up wipes - can remove make-up from the top layer of the skin, they will not penetrate deep into the skin’s pores, which can lead to clogged pores and breakouts.

For best results, try double cleansing to ensure all makeup, dirt and access oils are removed. Using a cleanser that contains glycolic or salicylic acid is best for breaking down any oil but take care to avoid any exfoliants that can dry out your skin. Using products that are too harsh can also impair the cell structure of the skin and diminish the barrier function of the epidermis layer. Finally, after cleansing, massage the face in a circular motion to get blood flowing and don’t forget to apply a moisturiser!

Wear SPF, Always

The sun contains harmful UV rays, which can cause burning, sun damage, and exacerbate visible signs of aging. For glowing skin, protection against the sun is vital, as intermittent Spring sun can still cause damage and increase the risk of melanoma. It’s important to get into a good routine, applying an SPF 30 or higher all year round if you want to keep your skin looking fresh and radiant.

For more useful tips and advice, visit

www.sknclinics.co.uk

Midlife Madness

I’m sure we are all aware that exercise is good for us –move more, eat less etc. Not only is it good for our bodies but it’s also good for our mental health in that it can release a lot of feel good chemicals into the brain so we’d be silly not to exercise, right?

BUT it can be darned dangerous too. Due to a particular medical condition I’ve not been able to exercise over the last couple of years quite as much as I used to before I had this condition.

I’ve continued to enjoy daily walks and I can say with honesty, I do enjoy those especially if there is a bit of sun and I can go into the woods. But I thought to myself its high time I got back to something more strenuous. So, I opted for lane swimming and yoga.

They sound fairly low key really - no rushing off to train for a marathon or lift twice my own bodyweight!!

But I couldn’t have been more wrong.

Let’s start with the swimming. I must confess to feeling quite excited about the whole thing. That was before I tried on my swimming costume – which had somehow morphed into a spanx – so hard to put on. I didn’t really think swimming costumes could shrink when simply stored under the bed for a few (well a lot of) months. I then had this thought that maybe it was my body and not the swimming costume that had changed!

I decided that I’d stick with the slow lane. Second shock was how cold the water was – my last swimming experience had been in the Algarve when temperatures were HOT and although the water was probably cold it felt entirely different – I wanted the water to be fairly cold so it would cool me down. Clearly not the same on a January night in England. The slow lane was surprisingly full and I was especially slow – there were times I had to ask myself if I was in fact moving at all. I don’t have a problem with people overtaking me and generally the other ‘slow’ swimmers were pretty sedate so not very ‘splashy’. Not the case for those in the next lane and we had to swim right next to them for the return length. Now, being constantly doused with cold water from the next lane by the ‘butterfly’ swimmers was most definitely not fun. Still worse was yet to come when I discovered the lady’s showers weren’t operational! I did return, such is my dedication, but it was more with of a sense of dogged determination than excitement.

So, to the yoga. What could be wrong with gently bending and stretching! Well, firstly my body seems to have forgotten how to bend and stretch. I wouldn’t really class myself as someone who is competitive, others may disagree! It absolutely didn’t bother me that others could do headstands! But I’m also a bit lacking in co-ordination and when you are following the instructor who is sort of the wrong way around, I was invariably finding I was going the wrong way (as in bending the wrong side, raising the wrong leg) to the rest of the class. But what was most distressing was after trying really hard to get into a particular pose I finally achieved it just as everyone else was coming out of it.

When I got home I was utterly exhausted so it must have done me good! But, I don’t intend to give up I will just accept that my downward dog is more like a dachshund lying down, my swan pose is more like a distressed duck and as for the tree, well they do fall don’t they! The part I really excel at is the relaxation at the end – I have discovered I can lie on my back, with my eyes closed and breathe deeply like a PRO. So, it must be doing me good!