Inhale With Caution

Air fresheners are popular commercial products that can be used to "freshen" up a bathroom or remind one of nostalgic scents such as pumpkin pie or evergreen leaves. Common forms of air fresheners are sprays, gels, and aerosols. Fancy marketing techniques coupled with the feeling of security that comes with hiding the odors of last night's fish dinner have many consumers readily purchasing and using air fresheners. However, most individuals are unaware of how dangerous air fresheners really are.

According to the Natural Resources Defense Council air fresheners do not undergo any safety testing before hitting store shelves. The Natural Resources Defense Council discovered that air fresheners contain disturbingly high levels of phthalates. Phthalates are a "family of chemicals used in plastics and many other products and are a group of chemicals used to soften and increase the flexibility of plastic and vinyl." Phthalates are hormone disruptors and are extra harmful to children and unborn babies. The fact that this chemical allows plastic to be flexible should be a scary enough reason to avoid inhaling it.

1,4-Dichlorobenzene is a chemical that has been traced in 96% of Americans' blood and it is also an ingredient in air fresheners. 1,4-Dichlorobenzene is linked to lung damage, increases asthma, is a known carcinogen, and it is an E.P.A. registered pesticide. This chemical can be found in household products such as mothballs, air fresheners, and toilet deodorizers. 1,4-Dichlorobenzene works by attacking and numbing one's scent receptors in the nose; thus eliminating one's sense of smell. This is how an air freshener "freshens" the air. The use of 1,4-Dichlorobenzene to eliminate one's sense of smell was introduced by Proctor & Gamble's product Febreze. Thus, the new generation of "air fresheners" utilize chemical warfare to create the illusion of "freshness." Once inhaled this chemical, like everything inhaled, is absorbed into one's blood through one's lungs. Furthermore, dichlorobenzene is the main ingredient in the deadly pesticide DDT and its close family members DDE and DDD. With every spritz of an air freshener one is inhaling some amount of DDT and studies show that inhalation is more dangerous that oral ingestion of the same amount.

Formaldehyde can also be found in air fresheners. The International Agency for Research on Cancer has classified formaldehyde as a carcinogen. Formaldehyde is found in air fresheners as terpene. When terpene is exposed to the air formaldehyde is created. Formaldehyde is most commonly known as the preservative used in mortuaries and medical labs. Short-term effects of formaldehyde are itchy, watery eyes, burning sensations in the eyes, nose, and throat, coughing, skin irritation, and nausea. Given that formaldehyde is a known carcinogen long term effects could be negative.

Photo courtesy of The Honest Company
                           

Now that you know the truth behind air fresheners, next time instead of reaching for a can of Febreze try increasing ventilation by opening a window or a door. With proper ventilation there is no need for air fresheners and air fresheners are never a better substitute for good ventilation. If you must use an air freshener try lighting an organic soy or beeswax candle or using natural, essential oils as alternatives. For a safe and clean air freshener, I recommend The Honest Company's Air + Fabric Freshener. This hypoallergenic, non-toxic spray naturally eliminates odors and freshens fabrics without the use of harsh, synthetic chemicals or masking agents.

The next time you're shopping for an air freshener keep in mind that the FDA regulations do not require the listing of the individual fragrance ingredients; thus, phthalates and formaldehyde could be lurking inside. Also, ever wonder why the packaging for disinfectant wipes, laundry detergent, or bathroom cleaners lack an "ingredient list"? Well, household cleaners are not required to have detailed ingredient lists either. To be safe try avoiding any products that lack ingredient labeling. Your body will thank you and you'll feel better knowing your family is breathing safer.

Sincerely,

JEN

You can keep up with Sincere and JENunie while on the go! Simply subscribe to me through Google+ or by email to receive an email for every new post.

Green or Green Washed?

With a constant barrage of advertising and subliminal messaging when shopping for products it is easy to be confused between green (healthy) products and green washed. Greenwashing is a form of marketing spin that deceptively promotes a company's products and/or policies as environmentally friendly. Your skin is your largest organ and it soaks up everything then carries it into your bloodstream; therefore, it is important to know which ingredients are being absorbed into your skin. 

According to the Environmental Working Group (EWG) the average woman uses about 12 products per day with over 168 different ingredients and she will likely ingest 4-6 pounds of lipstick in her lifetime. Considering this statistic wouldn't you want to know what toxins you are ingesting? Over the past few decades, cancer rates have soared and are predicted to continue their alarming growth. While there isn't any concrete evidence (yet) that toxic chemicals are to blame there are studies that show many of these toxins, which can be found in beauty products, are showing up in breast cancer tissue. Given this scary information maybe you will consider making a few changes.

A few things I keep in mind while shopping for skincare and makeup products are:

1. If you wouldn't eat it, don't wear it
• Applying a toxic substance topically can be dangerous because it is directly absorbed into the bloodstream and can be transported to your organs.
2. Read, Research, Shop
• Read the ingredient labels on products, research what the ingredients are and determine whether or not they are good for you, then shop knowing you're making a well-educated decision.
• Advertising campaigns bombard customers with words like "natural", "herbal", and "infused with..." so why not check the list of ingredients to make sure the claims are true? Sadly, no one is policing the cosmetics industry and there are very few regulations to determine what goes into the product.
• Be wary of "all natural" because that term includes materials naturally found in nature such as: arsenic, mercury, uranium, and formaldehyde. 

We have grown to believe that the more a products "foams" the better it cleans, the more "slippery" we feel the better hydrated we are, and the more we slather on the better the results. Sadly these notions are false and damaging to our bodies. Ingredients such as mineral oil and sodium laureth sulfate will allow you to feel clean and hydrated but they are also the ingredients that strip the skin of its natural moisture and slow the skin's ability to create healthy cells. Ultimately toxic chemicals have the power to speed up the aging process and make your skin more vulnerable to bacteria and other toxins.

According to makeup artist Kristen Arnett's Green Beauty Team blog these 22 brands are guilty of greenwashing to some extent*:

1. Arbonne
2. Aveda
3. Aveeno
4. Bio-Oil
5. Covergirl Natureluxe
6. Herbacin
7. Herbal Essences
8. Johnson’s Natural
9. Josie Maran
10. Jurlique
11. Korres Natural Products
12. LUSH Cosmetics
13. Melaleuca
14. Moroccan Oil
15. Natures Organics
16. Nivea Pure & Natural
17. Organix
18. Origins
19. Pure and Basic
20. Simple Basics
21. Tarte Cosmetics
22. The Body Shop

A quick look at an ingredient list on any products on the above list or a scan of a barcode with the Think Dirty app will inform you. Below are examples or greenwashing.

The Body Shop:

In reality...

 Some of the harmful chemicals in the Vanilla Body Mist & Olive Body Butter are:

• Synthetic fragrance which could be a combination of nearly 3000 fragrant ingredients to mask odors or add a pleasant scent. Synthetic fragrances may disrupt hormones and cause allergies.
• Coumarin (skin irritant & may produce photoallergic reactions)
• T-Butyl Alcohol (flammable & carcinogenic)
• Parabens (endocrine disruptors & mimics estrogen)
• Phenoxyethanol (depresses central nervous system & a neurotoxin) 
• Cyclomethicone (non biodegradable)
• PEG-100 Stearate (irritant & contamination concerns)
• PEG-40 Hydrogenated Castor Oil (skin/eye irritant & contamination concerns)
• Disodium EDTA (irritant & penetration enhancer)

LUSH Cosmetics:

Photo Credit: The Independent

In reality...

Some of the potentially harmful chemicals in the Fair Trade Foot Lotion & the Ocean Salt Face and Body Scrub are:

• Synthetic fragrance which could be a combination of nearly 3000 fragrant ingredients to mask odors or add a pleasant scent. Synthetic fragrances may disrupt hormones and cause allergies.
• Parabens (endocrine disruptors & mimics estrogen)
• Synthetic color (irritant)

Kristen Arnett's Green Beauty Team blog's list is a great start when learning about which brands to bypass. However there are many other brands that are also guilty of greenwashing, such as Hempz Body Care. 

Hempz:

In reality...

While Hempz markets their products by saying that they contain fresh coconut, watermelon, and 100% Natural Hemp Seed Oil may be true, they fail to include the fact that their products also contain:

• Synthetic Fragarance, 
• Polysorbate-40 (organ system toxicity & contamination concerns)
• Phenoxyethanol (depresses central nervous system & a neurotoxin) 
• PEG-100 Stearate (skin & eye irritant; contamination concerns)
• Methylisothiazolinone (sensitizing effect)
• And more synthetic chemicals which cannot even be pronounced. All of these chemicals have the potential to cause developmental & reproductive toxicity, allergies & immunotoxicities, skin irritation, respiratory irritation, eczema, vomiting, diarrhea, and possibly cancer.

Finding healthy and clean alternatives is rather simple once you get started. For example, a simple swap out for body lotion, eye & makeup remover, shaving gel, lip balm, etc is coconut oil. Pure, organic, unrefined, unbleached, cold-pressed coconut oil literally has hundreds of uses and can be found in your local grocery store or on Amazon.

In conclusion, the aisles in department stores and drug stores are enticing mazes which are all trying to sell their latest products to fulfill the unattainable standards that can be seen by the beautiful, photoshopped models who sell the promise of youth and perfection. In reality these models have been digitally altered to look this way and the products they are selling are often toxins wrapped in pretty packaging. Thus, remember if you wouldn't eat it then don't wear it & read, research, before you shop!

Sincerely,

JEN

You can keep up with Sincere and JENunie while on the go! Simply subscribe to me through Google+ or by email to receive an email for every new post.

*List created by Kristen Arnett and can be found on the Green Beauty Team blog

Up In the Air: My Skin Survival Tips

Some of us were born to travel and explore the world. Others may prefer to indulge in a stay-cation. Whether I am traveling up the coast or across several time zones I rely on a few travel essentials for my skin. The thrill of traveling and the fun of vacationing is often hampered by crowded airports and stale airplane air but the right beauty essentials help to make the trip more pleasant and you'll arrive at your destination looking and feeling a lot better.

The ideal humidity for healthy, dewy skin is 40 percent; airplane humidity is about 8 percent. A quick flight up the coast can suck a lot of moisture out of your skin and leave your face and body feeling tight and dry. In addition, the stress of traveling may trigger hormones that make skin drier in some spots and oilier in others resulting in breakouts, flakiness, and an overall dull complexion. To combat the arid climate within an airplane cabin I follow these two tips:

• Travel makeup free
• Makeup will dry out your skin even more on an airplane, mascara can get messy on an overnight flight, and if you have sensitive skin you may land with clogged pores and new breakouts. To prevent this, fly makeup free and apply moisturizer (with clean hands) as needed en route then apply your makeup just before you land.

• Limit alcohol and caffeine consumption
• Both act as diuretics and will deplete moisture from your skin. However, if needed consume in moderation.

Jen's "Flight Routine"...
While everyone is unique and special I have found that these travel essentials and this process works well for me. Traveling always takes a visible toll on my skin; therefore, I am extra careful about my pre and post flight(s) skin regimen. Below are the products that I include in my carry-on bag to use during my flight.

1. Acure Unscented Argan Oil Cleansing Towelettes 
2. Evian Facial Spray
3. 100% Pure Intensive Nourish Moisture Balm
4. The Honest Company Lip Balm (lavender mint)
5. Acure Oil Control Facial Moisturizer
6. Acure Eye Cream
7. Acure Facial Toner
8. The Honest Company Hand Sanitizer Gel
9. W3ll People Bio Extreme Lip Gloss (berry)
10. W3ll People Foundation Brush
11. RMS Beauty "Un" Cover-Up
12. Colgate Wisp Brushes
13. Bobby Pins

 

All of my travel essentials fit perfectly into my zip pouch from The Honest Company. This roomy pouch also houses my makeup bag which I carry on with me for safe keeping (wouldn't want to scramble to replace everything if my luggage gets lost!). This classic yet stylish pouch is easy to clean and has two interior pockets which keep my things organized.

Before I board I go to the bathroom to wash my hands (clean hands are a must when touching your skin!) and to use an Acure Unscented Argan Oil Cleansing Towelette to wipe my face. Once my skin is clean and fresh I apply 100% Pure Intensive Nourish Moisture Balm all over my face and under my eyes. This thick balm is perfect for keeping my skin moisturized while in the air. While I don't suggest this balm for an under makeup moisturizer it does make a fabulous, heavy night cream. Finally I layer my lavender mint lip balm from The Honest Company and hop on board. Throughout the flight the Evian Facial Spray provides a quick, refreshing spritz of moisture; however, if you apply a heavy moisturizer prior to boarding it may not be necessary.

Towards the end of my flight I take my zip pouch to the bathroom to wash my hands (I can't stress enough how important clean hands are) and to prepare for landing at my destination. Similarly to how washing your face in the morning and before bed at night makes you feel clean and fresh I like to do this before landing. Once again I use an Acure Unscented Argan Oil Cleansing Towelette to wipe my face. While the 100% Pure Balm is lovely and works wonders, I find it to be too oily for daily wear. Once my skin is clean I spritz a few sprays of Acure Facial Toner then apply Acure Oil Control Facial Moisturizer and Acure Eye Cream to freshen up my face. Doing this helps me feel awake (regardless of how long or short my flight was!) and refreshed. The Honest Company Hand Sanitizer Gel is an awesome alternative to soap and water.

If I need to be paparazzi ready, I may apply some RMS Beauty "Un" Cover-Up using my fingers or the W3ll People Foundation Brush to brighten under my eyes or conceal any problem areas. RMS "un" cover-up is formulated with coconut oil and other good for the skin ingredients and it helps to enhance your skin over time rather than just covering and caking. For a pop of color on my lips I like the W3ll People Bio Extreme Lip Gloss in berry because of its subtle plumping effect and mint scent. Finally I'll use Colgate Wisp Brushes to clean and freshen my mouth, if needed, and tuck away any stray hairs before landing.

Once again this is the routine I follow but everyone is different and has their set of "go-to" flight essentials. This process works well for me and helps my skin look and feel better after a long day or night of traveling. Of course, all of these products score clean, green ratings on the Think Dirty app. So the next time you embark on an adventure try to drink plenty of water before, during, and after your flight; rest your mind and body during the flight (and before & after!); and try to establish a healthy skin survival regimen to ensure that you arrive at your destination feeling and looking healthy and happy!

Sincerely,

JEN

You can keep up with Sincere and JENunie while on the go! Simply subscribe to me through Google+ or by email to receive an email for every new post.

Sunshine and Skin Safety

With summer at our doorstep it is important to be sun safe. The sun brings warmth and wonder but it also has the potential to harm us. Whether driving in the car, flying in an airplane, or strolling the beach on a cloudy day it is always important to remember your SPF (sun protection factor). While applying any sunscreen may seem smart, ingredients matter and most sunscreens are brimming with scary ingredients that can cause allergic reactions, premature aging, hormone disruptions, and possibly even cancer. However, walking around without sunscreen poses a greater risk.

To begin there are two categories of sunscreen:

• Physical Sunscreen
• Also known as sunblock
• Created with natural minerals such as titanium dioxide & zinc oxide
• Covers the skin's surface to create a barrier that reflects the sun's UVA & UVB rays
• Sunblock can be thick and goopy to apply and it often leaves a white sheen on the skin
• Chemical Sunscreen
• Contains synthetic ingredients such as oxybenzone and octinoxate which the skin absorbs in order to filter UV rays
• Although chemical sunscreen protects deeper layers of skin because it is absorbed it can lead to skin irritation and other harmful side-effects
• Ingredients found in chemical sunscreen can produce cell-damaging free radicals when exposed to the sun

Shady sunscreen ingredients that should be avoided include:

• Oxybenzone
• Penetration enhancer which undergoes a chemical reaction when exposed to the sun
• Once absorbed it has the potential to cause an eczema-like reaction that can spread beyond the exposed area and last long after sun exposure
• Hormone disruptor which, according to the CDC, can be found in the bodies of 97% of Americans since it accumulates faster than our bodies can dispose of it.
• Octinoxate
• Penetration enhancer which also helps other ingredients be absorbed 
• Allergic reactions are not common but hormone disruption is
• Octinoxate's effects on estrogen can be harmful for humans and wildlife that comes into contact with the chemical once it dissolves into water
• Produces skin and cell damaging free radicals
• Retinyl Palmitate (Vitamin A Palmitate)
• While vitamin A is an antioxidant that we eat, retinyl palmitate as an ingredient in sunscreen breaks down when exposed to UV rays; thus, producing toxic free radicals that harm cells, damage DNA, and may lead to cancer.
• FDA studies have shown that retinyl palmitate has the possibility to increase the development of malignant cells and skin tumors when applied to the skin before sun exposure.
• Homosalate
• UV-absorbing ingredient that assists sunscreen in penetrating the skin
• Absorbed by the skin and accumulates in the body faster than it can be disposed of which makes it toxic and a hormone disruption
• Octocrylene
• When exposed to UV rays this chemical absorbs the light and produces oxygen radicals that may damage cells and cause mutations
• Easily absorbed by the skin and accumulates faster than the body can eliminate it
• Toxic to the environment
• Parabens
• Butyl-, Ethyl-, Methyl-, and Propyl- 
• Associated with acute and chronic side effects such as allergic reactions, hormone disruption, and developmental and reproductive toxicity
• Possible link to breast cancer

Since I care about healthy skin, below are my recommendations for a face and a body sunscreen.

For a face sunscreen I suggest "Coola Suncare- face spf 30 unscented matte tint" which protects the skin from the sun and fights UV ray induced aging with antioxidant-infused "farm to face" ingredients. This mineral sunscreen is unscented (perfect for those who are sensitive to fragrances) and lightly tinted although I find the "tint" to be lighter than the lightest BB creme; therefore, this product is male friendly as well. The formula is preservative free, water resistant, and infused with organic ingredients such as rose hip oil (rich in free radical fighting vitamin C!), calming evening primrose, flax seed oil (deliveres omega-3 and gamma-linolenic acid to improve skin elasticity and moisture retantion), shea butter, and phyto-protector plankton extract which rejuvenates the skin. Overall, Coola sunscreen applies smoothly and instantly absorbs without leaving the skin greasy or white cast. This sunscreen can easily be worn under makeup (I've found that it mattifies better than my primer) and I am happy knowing that my skin is protected from the sun and carcinogenic ingredients. Coola Suncare- face spf 30 unscented matte tint received the clean and green rating of a 1 on the Think Dirty app.

For a body sunscreen I suggest the "Honest Sunscreen Lotion" which is a spf 30 broad spectrum mineral sunscreen. This sunscreen is quite impressive as it is: non-nano, hypoallergenic, vegetarian, non-whitening, biodegradable, reef friendly, and water resistant. The Honest Sunscreen Lotion is family friendly and unscented. Like the rest of the Honest Company's products this sunscreen is free of all synthetic and chemical ingredients. It applies smoothly and absorbs well; my only woe is that the tube only comes in one size- 3oz. The Honest Sunscreen Lotion received the clean and green rating of a 2 on the Think Dirty app.

For helpful sun safety tips please visit the Environmental Working Group (EWG) and also for fun browse or search their guide to sunscreens.

The sun brings happiness, summer, popsicles, and beach days but it can also harm us. Practice skin safety by always applying SPF no matter the weather or situation.

Sincerely,

JEN

You can keep up with Sincere and JENunie while on the go! Simply subscribe to me through Google+ or by email to receive an email for every new post.



Information from:
http://www.womenshealthmag.com/beauty/6-scary-sunscreen-ingredients-and-6-safe-spf-products

Let's Think Dirty

Have you every wondered how "green" your shampoo which claims to be "botanical" "natural" or "herbal" really is? Sadly, many brands that market themselves as "natural" still hide dangerous chemical ingredients in their product formulas. That is why it is important to educate oneself about commonly used chemicals and ways in which they can be easily spotted. For this post I would like to share the free mobile app "Think Dirty" which is a helpful and eye opening app that shows you how clean or dirty your cosmetics and personal care products are. 

You simply scan the bar code on a product and Think Dirty will find the product in its database and show you how healthy or risky the product is. Think Dirty rates products with a 1-10 number and a color. The lower the number the healthier the product and like a traffic light green means good, yellow means risky, and red means dangerous or dirty. For example a shampoo with a rating of 9 is a product that I would pass on. Think Dirty even shows you the ingredient list (which is color coded in green, yellow, and red as well) and the products' levels of "carcinogenicity", "developmental & reproductive toxicity", and "allergies & immunotoxicities".

When I first downloaded this app I went on a crazy scanning rampage and scanned every product that I could get my hands on! Now whenever I am shopping or have idle time in drugstore aisles I scan products for fun and to learn.

Below are scans of widely used products and my recommended clean, green replacement. I found all these products at Target.

Shampoo:

Pantene Pro-V Daily Moisture Renewal Shampoo received a 9 but one may wonder how suds that lather up their hair for a few minutes can be dangerous. It is the constant usage every day, 365 days a year that builds up. The skin is our largest organ and it absorbs everything it comes into contact with so the chemicals that are in personal care products can easily enter our bloodstream. My clean replacement is The Honest Company Honest Shampoo & Body Wash. What I love most about The Honest Company is that all of their products are safe, non-toxic, and honestly free of harsh and risky chemical ingredients. Although The Honest Company is known for their baby products I have found that their personal care products work for all ages. The Honest Company Shampoo & Body Wash is one of my favorites because of its versatility. While it does not lather as much as Pantene Shampoo I rest assured that the fresh, pleasant scent is naturally derived and the formula consists of clean ingredients like aloe and coconut oil. Fear not, this "baby" shampoo cleans adult strength grease & grime and is safe enough for babies and adults. The Honest Company line is found in the baby section at Target but remember if it is good enough for babies it is good enough for us.

Body Wash:

For years I used the Dove Sensitive Skin Nourishing Body Wash which is labeled "unscented" until I scanned it and found out that unscented actually meant fragrance and chemical filled. Did you know that unless a product specifically says "fragrance free" it likely contains a fragrance of parfum that could be a combination of nearly 3000 fragrant ingredients to mask odors or add a pleasant scent? I agree that it is pretty shady and scary how simple wording can mean entirely different things. My choice for a clean body wash replacement is Dr. Bronner's Pure Castile Soap (peppermint) which can be found at your local Target, Sprout's, Walgreens or Dr. Bronner's website. What I like most about Dr. Bonner's is that half of a teaspoon is all you need for a good, clean shower. Dr. Bronner's Pure Castile Soap comes in several "scents" but rest assured the fragrances are created by natural essential oils.

Deodorant:

I scanned Old Spice High Endurance Pure Sport Deodorant and was appalled to see the rating and ingredients such as synthetic fragrance and propylene glycol in the formula. For the clean switch I tested the bergamont sage spray deodorant from The Honest Company on an athlete. After a slow day at the office the bergamont sage still smelled pleasantly fresh; however, after a strenuous workout my test buddy missed the antiperspirant (pore clogging) chemicals. For everyday freshness I use the bergamont sage deodorant spray which is made for both men & women. The essential oils and botanical extracts neutralize bacteria and odor leaving one smelling and feeling clean and fresh. Furthermore, unlike antiperspirants, the Honest deodorant is aluminum free which means that it does not clog pores, allowing for natural breatheability.

Face Wash:

For face wash I have included the Purpose Gentle Cleansing Wash which I used since high school and the Cetaphil Gentle Cleanser which my boyfriend uses. I used to think that the Purpose face wash by Johnson & Johnson had to be good for me because Johnson & Johnson is a company known for their baby products and the wash smelled like their famous golden baby shampoo. Little did I know I was completely wrong because the Purpose wash is filled with PEGs, sodium laureth sulfate, synthetic fragrance, and the chemical preservative quaternium-15 which is a formaldehyde releaser. The Cetaphil cleanser isn't much better as it contains parabens and propylene glycol. While parabens are common preservatives they have been found in tumors which is all the more reason to eliminate any products containing parabens from your life. My suggestions for a clean swap is Dr. Bronner's Pure Castile Soap (also mentioned above under body wash) because it removes a day's worth of makeup in a pinch and is wallet-friendly. Dr. Bronner's Pure Castile Soap can replace one's shampoo, body wash, and face wash making it an ideal clean replacement product.

Think Dirty has helped me to detox my bathroom shelf and my makeup bag. My family and friends have gotten used to me scanning their products and while they are often afraid of hearing what is dirty and dangerous it is important to be aware of the products that one is slathering on their body on a daily basis. I hope that you find Think Dirty to be as educational and fun as I have, so let's Think Dirty and start scanning in the aisles of our local stores!

Sincerely,

JEN

You can keep up with Sincere and JENunie while on the go! Simply subscribe to me through Google+ or by email to receive an email for every new post.

All products mentioned in this post were purchased by me. All opinions are my own. This is not a sponsored post and I am not affiliated with any of the brands on this post. These are products that I use and ones that I am simply sharing my opinions about.

Unplug & Recharge: Are You Getting Enough Zzz?

It's no secret that sleep makes you feel better, but its benefits go beyond banishing pesky under-eye circles and mid-day yawns. Some people can function on 5 hours of sleep. Some on 6 hours and others on 7. Personally I need at least 9 hours of sleep each night in order to feel refreshed and recharged the next morning. On the weekends 10 is a treat and occasionally 11 is pure bliss. Unfortunately most week nights I average about 8; however for me, anything less will result in a horrible headache by 3 pm the next afternoon. My family and friends who can thrive on much less sleep think that I am crazy to sleep for so long. The truth is some people just need more sleep than others. How much sleep does your body really need? How can you squeeze in those extra hours? Read on to find out.

There are a handful of reasons why one may have trouble sleeping, a few may include the following: 

• Stress which can be triggered by school or job related pressures, relationship issues, etc. Usually the sleep problem disappears when the stressful situation passes, but if short term sleep issues like insomnia are not dealt with from the beginning they can persist even after the stressful situation passes.
• Drinking alcoholic or caffeinated beverages in the afternoon, evening, or right before bed can result in sleep difficulties. However, some people are unaffected by caffeine and can enjoy those late night cups of joe. If you are unsure about whether or not caffeine will affect your sleep schedule, save the testing for the weekends or the next time you can sleep in.
• Trying to sleep in a room that is too loud, cold, hot, or bright can prevent you from falling asleep. Since living in college dorms is often noisy and roommates' schedules vary, I have grown accustomed to sleeping with earplugs, and an eye mask, and keeping extra blankets on hand. Thus environmental factors won't disrupt my sleep and my sleeping pattern won't disrupt my roommates!
• Exercising your body and/or your brain right before getting into bed can disrupt your ability to fall asleep. I have a routine before bedtime where I wind things down before going to sleep.
• Traveling also disrupts one's sleep, especially jet lag and traveling across several time zones. This can upset one's biological or “circadian” rhythms.

How much sleep do I need every night?

• Newborns (0-3 months): 14-17 hours per night
• Infants (4-11 months): 12-15 hours per night
• Toddlers (1-2 years): 11-14 hours per night
• Preschoolers (3-5 years): 10-13 hours per night
• School Age (6-13 years): 9-11 hours per night
• Teens (14-17 years): 8-10 hours per night
• Young Adults (18-25 years): 7-9 hours per night
• Adults (26-64 years):7-9 hours per night
• Older Adults (65+ years): 7-8 hours per night

According to the National Sleep Foundations these statistics present the "recommended" hours of sleep per night based on age. However, more or less sleep may be appropriate depending on the individual. For the detailed chart click here.

How can I get enough sleep every night?

• Keep a regular sleep/wake schedule
• Avoid caffeine four to six hours before bed and minimize daytime consumption
• Don’t smoke, especially near bedtime or in the middle of the night
• Avoid alcohol and heavy meals before sleeping
• Get regular exercise (but not right before bedtime)
• Minimize noise, light and excessive hot and cold temperatures in the bedroom
• Develop a regular bedtime and go to bed at the same time each night
• Try and wake up without an alarm clock 
• Attempt to go to bed earlier at night to ensure that you’re getting enough sleep

What are the benefits of getting enough sleep every night?

• You'll be happier!
• Improved memory
• Your mind works hard while you are asleep to process your waking memories. 
• Bye, bye inflammation
• Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging and research has shown that people who sleep for six or fewer hours a night have higher blood levels of inflammatory proteins 
• Building muscles will be easier
• The body heals its cells & tissues while you are asleep
• Improved learning
• Adults who get enough sleep have better short-term memory
• You'll be a better & a safer driver!
• People who sleep more and less likely to be obese
• Researchers have found that not getting enough sleep will stimulate one's appetite
• Sleep = HEALTHY SKIN!
• Bye, bye under-eye dark circles & sallow skin...HELLO GORGEOUS!
• Treating your body to the rest it deserves helps to prevent migraines & other headaches
• Stronger immune system
• Lack of sleep = weakened immune system which can lead to a host of diseases and an increased chance of cancer

Instead of tweeting and surfing the net until the wee hours of the morning, consider unplugging and recharging your body to give it the full night of sleep that it deserves because adequate sleep is essential to one's health and it benefits one's heart, mind, weight, mood, and more. 

Sincerely,

JEN

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For more information:

Business Insider: 23 Incredible Benefits of Getting More Sleep

American Psychological Association: Why Sleep is Important and What Happens When You Don't Get Enough