Helpful hacks to better sleep

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All these New Year’s Resolutions are great, and while giving up booze, changing your diet and taking more exercise are a positive step, they can all have an impact on your
sleep habits.

As we change the various elements of our lives, our sleep can improve in the long run, but adapting to a new way of doing things takes time. We have had a look at how you can get a good night’s sleep and bring a holistic change to your life in 2020.

Watch what you eat
You might be trying out a new diet or trying out veganism, but if you don’t eat enough during the day, or are fuelling up on the wrong things late in the evening, this could impact how you sleep. Don’t have caffeinated drinks before bed (remember hot chocolate might not be a sleep choice after all), steer clear of big meals later in the day and try not to have sugary snacks before bed as this can play havoc with your body, and teeth. If you are hungry, a banana or handful of nuts with a mug of warm water and lemon can help give you the balance you need.

Get into a routine
It is really important for you to stick to a bedtime routine, not because you are a child but because this will help both your brain and internal body clock find a new schedule every night. Try to go to bed at the same time each night and while a lie-in at the weekend is nice, just don’t over do it as that evening could spell sleeping troubles.

Relax before bed
While you might want to fit in a run at 9pm, it’s relaxing in the evening that will prepare you for bed and sleep. Taking a warm bath, learning simple relaxation techniques, doing some gentle yoga stretches and meditating are all calm, easy ways to help you unwind and get ready to rest.

Detox your bedroom
If you want to get to sleep, and stay asleep, your bedroom needs to be a quiet, clean, clear space that you want to spend time in. Chairs laden with clothes, shoes on the floor, dirty cups and glasses on the bedside table and endless open beauty products are not conducive to rest. This weekend, why not have a really good clear out, hoover and dust, set the radiator to the right heat, ensure the curtains are dark enough and see if this makes a difference for you. This is also the time to check out your mattress and make sure it is working, because if it is old and lumpy that is how you will feel when you wake.

Go screen free
Whether it’s a TV, laptop, tablet or e-reader, the glare of a screen in the bedroom isn’t going to do you any sleep favours. Keep screens out of the bedroom, get an alarm clock, read real books and you might be surprised how going screen free can help you sleep better.

Keep a sleep diary
If you find that you are doing everything right, but still can’t sleep, try keeping a diary so you can see what is happening. Note down what times you go to bed, what you did before you jumped under the covers, what you ate that day, when you dozed off (if you can remember) and what time you woke up in the morning. This might help you discover what is keeping you awake.

If you’re really struggling, maybe speak to your GP and see if there is an underlying issue they can help you with.

Team Pure Beauty

How to eat for wellness in 2020

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Too many sausage rolls eaten?

Too many cocktails drunk?

Too many chocolates picked from the box?

Christmas is a time for fun and we all like to indulge, but all that rich food and sugary drinks can play havoc with our waistlines as well as our skin, teeth and mood.
Eating a healthy, well balanced, varied diet is key for good health and well-being and it can also help keep things like heart disease, strokes and certain cancers away.
We aren’t going to tell you to try a faddy diet or starve yourself because that won’t do anything for anyone, but we do have some ideas of how you can change what you eat and drink, and feel better for it.

Eat breakfast
We know this isn’t for everyone, but eating breakfast is the best way to start your day. Don’t load up on cereals packed with sugar or knock back an energy drink when you wake up, because you will crash and burn. Wholemeal toast with peanut butter, a fruit and veg smoothie, porridge with banana and blueberries or avocado smash are all perfect morning starters and they will see you through the morning.

A starter for five
Old news maybe, but eating at least five portions of fruit and vegetables every day is the goal. It doesn’t matter if it’s fresh, frozen, tinned, juiced or dried, but get in the habit of having five servings and if you can go further, you are winning.

Drink more water
It’s clear… drink more water if you want to feel good. The advice is to drink between 6 and 8 glasses of water a day and this will impact you mind, body and skin. You might also want to cut the caffeine and fizzy drinks and switch to herbal teas which will help hydrate and calm you.

Keep snacks in your bag
Dried fruit, nuts, rice cakes, bananas and home-made date bars can be kept in your bag, car or desk drawer and not only will they fill you up, they are so much better for you than a bar of chocolate or slice of cake. Yes, have treats, but now and again and not every day.

Make switches
White bread and pasta aren’t going to really do much for you, so why not switch to wholegrain alternatives? Sweet potatoes are a brilliant source of vitamin C, so leave the mash for another day, and a bowl of berries will beat a bag of sweets any day.

Go plant based
This isn’t for everyone but cutting animal products out of your diet isn’t a bad idea. If a full vegan diet isn’t right, maybe think about being veggie or if this is still too much, go meat and dairy free a couple of days and week and let natural plant goodness fill your plate and your tummy.

Exercise more
We aren’t saying that you need to train for a marathon or become an Iron Man candidate but moving your body goes hand in hand with improving your diet. The weather might still be cold, but a run around the park will warm you up, a swim is a low impact exercise many of us can do and if you want to spice up your life, how about a salsa class with a friend? Don’t sign up for an expensive gym membership in January that you won’t use, but do look for something you will enjoy, because then you will want to do it, and you’ll be glad you did. Do remember, that going for a job doesn’t mean you can then eat a massive take-away, but you can make curries and soups from scratch that will nourish your body for longer.

Got a tip for us, let us know as we are all for a happier, healthier 2020.

Team Pure Beauty

Easy ways to relax at lunchtime

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Let’s face it, by this time of the year, many of us are often feeling exhausted and in need of a recharge. Long hours, tight deadlines and Christmas parties mean we are running on empty and finding ‘me time’ needed to get to the end of the week can feel impossible.

We are big believers that small things can lift your mood and increase your energy levels, so in the run up to the big day, let the card writing and present shopping wait, and do something for you at lunchtime instead.

Try Eyebrow Threading
Having your eyebrows shaped can change the way your face looks and the process means you sit down for just a while, not even able to look at your phone. Threading is an ancient Indian hair removal technique that is fast and convenient, it leaves no marks, isn’t messy and is like having a mini facelift. We admit that twisting cotton through the eyebrows can be eye-watering, but because it’s only ten minutes which will give you time to stop for sushi on the way back to work.

Have a Neck and Shoulder Massage
A half hour neck and shoulder massage can relieve stress, untie knots and leave you so much more relaxed. It’s fast and convenient and the delicate oils used will leave you feeling invigorated and able to make it to the end of the day. Walk to the salon and back and you’ll get an energy boost too.

Go for a Run
A run will get your heart rate up, more oxygen and blood will flow around your body and the resulting endorphins will lift your mood which means Dave in HR will seem like less of a pain. This is the ideal way to get outside and leave the stress of the office or shop floor behind you, so get your trainers on and start running.

Do a Little Yoga
Yoga is all about stretching, breathing, increasing muscle activation and a session in the middle of the day, will leave you feeling zen fresh for the afternoon.

Shake it Out
Dancing is a great way to shake away the stresses of the day, be that a bad boss, annoying colleague or difficult client. See if there is a class near your workplace and you will find that dancing away your lunch break will make you feel fab, and the afternoon will pass by in a flash as those feel good chemicals pump through your body.

Read a Book
OK, let’s take things down a little and go for a calmer option. Taking a book to a coffee shop and letting your mind escape to somewhere quieter is a real treat. Go alone, order something nice to eat and drink and just read a few chapters and you’ll feel those orders and accounts drop away.

Enjoy a Manicure
Want a quick make over for the office party? Why not head to a nearby nail salon for a manicure. Not only will you return to your desk refreshed, but your freshly polished nails will set off your outfit a treat but won’t break the bank! And if you feel like splashing out, have a pedicure done at the same time.

Have a Catch Up
It is the season to be jolly, so why not book in a few lunches before the office closes? Your midday break is a good opportunity to catch up and socialise, in person, with people you might not see that often and if you throw in the idea of Secret Santa then it’s a win, win!!!

Have fun!

Team Pure Beauty

Stress isn’t just for National Stress Awareness Day

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While the first Wednesday in November each year is National Stress Awareness Day, the world is a pretty stressful place a lot of the time and it is different for us all.

You might feel irritable and impatient, nervous or depressed. There can be knots in your stomach, a sense of dread and the inability to see the good in life. Panic attacks, sleepless nights, loss of libido and feeling sick, dizzy or fainting are all ways stress can be experienced.

If we are to thrive, we need to find our own ways of coping with whatever our busy lives throw at us, so we have some ideas we hope might help.

Know your triggers
A buzz word, maybe, but it’s really good to try to access your triggers, where possible. Stress can come from many things, be that work, kids, family, friends or other people on social media! If you can identify what causes your stress, this will help you to tackle it and get things under control. Start to keep a diary of when you feel stressed, look at who or what sets it off and if a pattern emerges look at the changes you can make so things settle down.

Look at your lifestyle
Exercise is often on the bottom of our to do list, but it is a great way to manage stress. Increasing your heart rate, eating a nutritious diet, drinking lots of water and getting plenty of sleep are really important if you want to keep stress levels down. Just as you track your stress, look at how good you feel after a run or a swim, and how your skin improves when you swap chocolate and coffee for fruit and veg.

Pick your battles
There can be many things in life that are stressful – from a big bill, unfair boss to an angry customer, but if you react to them all you are going to be ill. Choose which things you are going to actually direct energy at and try to resolve, but the rest can be put behind you because they aren’t worth it.

Let it go
Stamp your feet, shout out loud, cry or jump up and down or do some boxing! No, we aren’t talking about toddler tantrums, but letting out your stress and steam in a more physical way. If you are feeling cross and out of control, it might just help to yell about it and get that stress out of your system.

Switch off
Turning off your phone, not checking your emails and powering down your laptop can all help put a lid on stress. You don’t need to be ‘on it’ 24/7, and no one expects you to work late every night, and if they do, maybe you need to look at how much work is impacting your life and stress levels.

Be mindful
This is talked about a lot, but mindfulness is where you have an awareness of the present moment and you pay attention to thoughts, feelings and sensations in the here and now. Mindfulness is really good for healthy mental wellbeing, so if you feel stressed, take a moment and reflect. If your mind gets busy, mindfulness can help to slow it down.

Kick the bad stuff
Smoking, drinking and binge-eating are ways many people cope with stress, but none of those toxic habits will do you any favours. Giving up cigarettes, cutting down takeaways and going to the gym rather than the pub will help you to feel better in the long run.

If things are getting out of hand, chat to your GP – you won’t be the only one.

Team Pure Beauty

Simple changes you can make to help save the planet

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With Greta Thunberg making waves around the world, the environment is more of a hot topic than ever. While some people might think they can’t do anything to make a significant impact, if we all make small changes, it could lead to something special and significant.

We have some suggestions of really simple things you can do today that could help make for a better future for the planet.

Turn off your computer at night
It’s easy to leave your computer on as you sleep, but if you turn it off you will not only save power but also money.

Don’t run the water when you brush
They say to brush your teeth for at least two minutes morning and night – if you leave the water running at the same time that is a massive waste. Turning the tap off while brushing can save masses of water and your teeth will still be clean and healthy. Oh, and why not try using bamboo brushes rather than plastic ones???

Snap up second hand
Yes, you can stop shopping altogether, or you could start sourcing the things you really need second hand. Kids bikes, desks, chairs, flowerpots, school uniform and wellies are often for sale in good, used condition and doing this saves you money and helps reduce packaging materials and eases landfill sites.

Plant a tree, or two plant
Planting trees in your garden is great for the land and the air, it can shade your home, and can even increase the value of your property. If you plant a fruit tree, you are being even kinder to the environment as you won’t need to get your apples from the shops, which means not having to drive your car, and when you pick them fresh, no plastic bags are needed. Now, when those trees, or any other plants need watering, don’t use a hose pipe, instead go for a watering can and getting a rainwater butt is another great green idea.

Work from home
This isn’t an excuse to sit in your PJs and watch TV all day, but working at home will save you time, money and ease up on the use of your car or public transport. If your boss won’t agree, how about cycling to work or looking at a car share with colleagues – it all helps!

Get a bag for life
We know you know, but plastic carrier bags are not biodegradable or recyclable so they are no good to anyone or anything. Stop buying bags each time you shop and instead take stronger, reusables bags to the supermarket and if you can ditch them altogether, good for you!

Step away from straws
Millions of straws and stirrers are thrown away every year, so use a spoon to stir your coffee and drink from a glass – simple.

Cancel paper statements
With email, there is no need to have paper bills and statements – NO REASON AT ALL. Asking to receive online statements and bills will save trees and with the postman not delivering them to your home, it saves on petrol and diesel fumes too.

Recycle, recycle, recycle
Did you know that if you don’t recycle glass it can take years and years for it to decompose? Always recycle your glass and the same goes for plastics, newspapers and magazines, clothes, garden waste and food – you have recycling bins, use them and save the planet.

Got an idea that helps make you greener, let us know, we are all ears.

Team Pure Beauty