10 Rules to sleep well

1- Keep regular sleep schedule, even during the weekends.

2- If you want to adjust your sleep schedule, go to bed 15 minutes earlier than usual during as many days as necessary. It is necessary that you stimulate your brain with sunlight in the morning and at sunset to adjust your circadian rhythm and the secretion of 

melatonin.

3- At least one hour before going to sleep do not turn on the TV, the computer and do not listen to stimulating music. Try to relax with a calm environment.

4- After 20 or 30 minutes lying without falling asleep, get up, read something or do a relaxed activity. Do not turn on the TV, the computer, don’t listen to music and don’t do any activity that can let you stimulated and alert.

5- Preocupations and problems that are concerning you should be solved or analysed some hours before you go to sleep, so you don’t have concerns that may keep you awake. If you can not solve them, write them on a paper and think to yourself that they will be solved tomorrow.

6- Drink a glass of milk some minutes before going to bed.

7- Avoid heavy meals, coffee, tea, colas and liquor, 4 to 5 hours before going to sleep.

8- Try not to smoke in the previous 4 to 5 hours.

9- Avoid naps during the day.

10- Try to exercise during the morning. If it’s not possible, do it at least 5 hours before going to bed and do it preferentially outdoors, with sunlight.

All you need to know to get a fantastic skin

-Use always sunscreen!

-A correct moisturizer for your skin as well as an exfoliant should be part of the daily hygiene of the face. The exfoliant, according to the type of skin and applying a maximum of 2 times / day do not cause any damage to the skin.

-The best way to remove blackheads is to make a facial in a beauty parlor. The use of exfoliating products and application of gel containing 10% glycolic acid are also effective.

-The age at which you should start using anti-wrinkle creams is around 29 years, those that contain alpha-hydroxyl are the most suitable.

-If you have many freckles, you can make a pulsed light treatment with a dermatologist in order to get a more uniform skin.

-If your facial skin is too rosy, especially with a lot of redness in the area of the cheekbones, you can apply products for rosacea and sunscreen every morning. You can also see a dermatologist to do a treatment with pulsed light or laser.

-Use a moisturizer for the body. If the skin still is too dry, bathe less often or wash your skin with products containing colloidal oatmeal, since it is less abrasive.