Brushing your hair every day can help optimize growth potential. The brushing action helps to evenly distribute sebum across hair strands, instead of just leaving it on the scalp. That helps to naturally detangle the hair, while simultaneously flattening hair to keep it looking shiny and healthy. If you do not want your hair to look unkempt, brittle, or unhealthy, there are certain brushing tips to keep in mind. From changing the way you brush to changing the brush itself, the following brushing tips should help promote healthier hair. 

Always Brush From The Bottom To The Top

The common hair brushing technique is to start at the top of your scalp and brush all the way down to the bottom (tips) of your hair. When you work your way up the length of your hair, you actually smooth it out a lot more than brushing it the traditional way. When you brush your hair, make sure to either use a serum or detangling spray. Attempting to detangle your hair from the roots will put undue stress on your strands and contribute to breakage. 

Clean Your Hair Brush Every Other Week

One of the hair brush’s jobs is to redistribute all of the natural oils on your scalp where your roots are to the rest of your hair. If your hair brush contains residue from bacteria, grime, and hair products, it can do more damage than good. Experts encourage you to clean your hair brush every other week, or more frequently, if your hair is long. Don’t know if your hair brush needs a good wash? Look at the tips of the bristles and see if products form on them. Before washing your hair brush, make sure to pull out all existing hair. Next, wash it with regular shampoo and rinse thoroughly. Dry the hair brush in the sun to prevent bacterial growth. 

Get A Cushioned Brush If Your Hair Is Fine

If you have fine, fragile, or delicate hair, please understand that your hair requires more care than normal hair does. Avoid hair brushes with metal-tipped or pokey bristles because they can damage your scalp or tear your hair. If you have delicate hair, choose a hair brush that has balled or rounded tips. Need to check the quality of your hair brush? Run it over the inside of your hands to see how aggressive it is. 

Brush Your Hair Before You Shampoo It

How is this even possible? Well, it may not be possible for certain hair types, particularly curly or very thick hair. If you can brush your hair before you shampoo it, though, you can help loosen product buildup or dirt on the scalp. That can make the shampooing process more effective, as it can wash away the dirt and buildup. Additionally, this process can help you avoid product or dirt getting stuck in knots or tangles. 

Replace Your Brush Often

Cleaning your brush is great for hair hygiene, but you also have to get a new hair brush from time to time. It can be hard to bid farewell to a beloved brush, but, like most things in life, a brush has an expiration date. When you notice that the bristles fray and start falling off, get your wallet out and buy a new brush. A higher quality hair brush should last for two to three years before you have to toss it out and repeat the cycle again. 

Choose The Right Brush To Prevent Static

Finding the right brush for your hair can prove difficult at times. Once you find the right brush, you’ll be able to save lots of time and money when you need new ones in the future. The shape, size, and type matters, but so does the cushion, bristles, and other features. Does your hair get charged up when you brush it? Consider using a brush that has negative ions. Choose a brush that has boar, wood, metal, or other natural bristles, and avoid using brushes with plastic bristles. 

Don’t Over-brush Your Hair

Brushing is not a process that you rush. As much as you would like to get it over with, brushing is an action that requires care and attention. Brushing wet hair, even though it is easy to detangle, can cause it to break more easily. Avoid over-brushing as much as possible to minimize the stress you put on your hair. Use a wide-toothed comb or a hair brush that has natural, flexible bristles when you brush your hair, and glide it slowly through your hair without too much force.

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Factors such as diet, hormones, and hygiene practices can influence the intensity and character of body odor.

Chapters
0:00 Intro
0:50 Bacteria make most human smells.
2:23 Humans have pheromones.
3:47 All adults have smelly armpits.
6:04 Kids don’t have BO.
7:20 Outro

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Bedsheets and towels are materials that touch your skin daily, especially the most intimate parts of your body. Like most people, you probably hang your towel up after drying off when you exit the shower. You don’t think about it (perhaps) until the towel starts to smell. That is downright gross, and it raises the question: How often should you wash your bath towels?

Why Washing Your Bath Towels Is So Important

There’s no other way to say this without being blunt: you get up close and personal with your bath towel on a daily basis. You use it to dry off every square inch of your body, from head to toe. After a few uses, your towel can be contaminated with several pathogens or bacteria that increase your risk of infection. Some of those things include:

• Fecal pathogens (norovirus, C. diff, and E. coli)
• Fungal species (such as the ones that cause ringworm and athlete’s foot)
• Skin pathogens (such as Staphylococcus aureus or MRSA)
• Bacterial and viral pathogens that can cause conjunctivitis 

How Often Should You Wash Your Bath Towel?

Some researchers suggest that you should wash or change your bath towel after every use. This isn’t exactly feasible for everyone. Other researchers say that you can stretch your bath towel to three uses (max), so long as it dries fully between each use. According to one dermatologist and cofounder of Audubon Dermatology in New Orleans, Louisiana, she changes her bath towel every day. She added that it is acceptable to throw them in the laundry after every two to three uses.

What all researchers can agree on is that the towel must fully dry between each use. The reason for this is because drying helps kill potential microbes and inhibits them from growing. Your towel’s ability to dry will depend on the climate in your house. A towel may never fully dry in a more humid environment, and your bathroom tends to stay more humid than other areas in the home. For this reason, you may want to hang dry your towels outside the bathroom. 

As a quick note, there are some exceptions to the three-day towel rule. If you have open cuts or scrapes, had a recent surgery (such as mole or skin cancer removal), or have a lot of eczema or psoriasis, you will want to change towels more frequently. The reason for that is because the skin barrier is not intact, which is why you want to be more careful. Use a fresh towel after every shower until the skin has properly healed. 

How To Correctly Wash (And Dry) Your Towels

Make sure to wash your towels with detergent and then dry them on high heat. Health experts agree that that is the most efficient washing and drying routine to kill germs and keep mold counts down. Choose a detergent that contains enzymes, which break down dirt and kill germs during the wash cycle. The detergent will have that listed on the front label, saying that enzymes fight stains. 

If you have sensitive skin, it is possible that using a new detergent may cause irritation. If you experience any irritation after using a new detergent, stop using it. You can also find dye-free and fragrance-free detergents that incorporate enzymes into their formulas, as they may be gentler on the skin. You can also use liquid bleach or laundry products that contain activated oxygen bleach. Those products increase the efficacy of the cleaning process. 

What Happens If You Don’t Wash Towels Twice Per Week?

The short answer is that your skin will never be the same. No, of course this is not the truth. The reality is that not everyone will have problems with infrequent towel washing. If you notice that your towel has a mildew smell, that stink can transfer onto your skin when you dry off after showering. That could potentially trigger or contribute to allergy symptoms if you are allergic to mold. 

The transferring of pathogens from your towels to your own skin is possible, as we stated earlier in this article. That is true even if they are your own germs. You can get something from your towel, but it depends on how long the specific pathogen can survive and whether or not it will transfer from the towel to your body. On the other hand, some people won’t have any skin problems from overusing one towel. It really just depends on your skin and your body’s risk of infections.

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People forget things all the time, but forgetting things one too many times may be cause for concern. Not remembering why you came into the kitchen or a certain room can happen to anyone, but you may wonder whether or not you are developing dementia if this happens a lot and you are in a certain age range. 

What Is Dementia?

Dementia, or neurocognitive disorder, is the loss of thinking, reasoning, or remembering to the point where it interferes with everyday life/activities. There are several forms of dementia, but the most common is Alzheimer’s disease in people aged 65 and older, according to neurologists. The second most common form is vascular dementia, caused by conditions that affect blood vessels in the brain, such as stroke. Finally, the last form is a brain disorder known as Parkinson’s disease dementia.

Although dementia is more common as you get older, it is not a normal part of aging. People can live well into their 90s without ever being diagnosed with the condition. The National Institute of Aging (NIA) continues to research the disease to find out who is more susceptible and how it can be prevented. For now, the NIA considers the following signs and symptoms to be early warning signs of dementia. 

Changes In Judgment

Anybody has the opportunity to make a poor decision every so often. People with dementia, or early onset symptoms, may experience more frequent changes in judgment or decision-making. A great example is that people with dementia may not be able to manage a budget or, more commonly, they neglect their hygiene more regularly. 

Trouble Completing Tasks

A lot of older people, even those who aren’t so old, require assistance learning new technology or appliances. People with dementia typically find it much harder learn technology and complete routine tasks that they used to do with ease. Driving to a familiar location or creating a grocery list can become difficult and trivial, according to the Alzheimer’s Association. 

Episodic Memory Loss

Memory loss tends to be one of the earlier symptoms of dementia, with episodic memory loss being the first noticeable sign. A person may remember going on vacation, for example, but they can’t remember where they went or what they did. Episodic memory involves remembering specific information about recent or past events. People with dementia may not remember where they parked the car or where they went for dinner the previous week. Oftentimes, the person with dementia does not notice that they have episodic memory loss; rather, a friend or family member points it out. 

Mood Changes

It is completely natural to become more set in your ways as you get older. It is easy to get upset if your normal routine is disrupted, but coping with stress and change is more challenging among older adults. In fact, depression in older adults is quite common as a result. People with dementia are occasionally unable to control their emotions, or they may become suspicious, confused, depressed, or fearful. It’s common for them to become upset at home, with friends, or when outside of their comfort zone. 

Problems With Language

It is not uncommon to search for the right word when trying to communicate verbally or in writing. People with dementia tend to have a much harder time with language, though. They may have trouble finding words for familiar things or call someone or something by the wrong name. It is also possible for them to repeat themselves or lose track of a conversation.

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Are your teeth looking a little longer these days? If so, you may need to change some lifestyle habits because your gums may be receding. Receding gums can increase your risk for sensitivity, cavities, and tooth loss. Although gum recession is a gradual problem, you don’t want to let it get out of hand. 

What Are Receding Gums?

Gum recession is a form of gum disease that occurs when the gum tissue pulls away from the teeth. If left untreated, the gums can recede so much so that the roots of the teeth become exposed. That can cause irritation when brushing, eating, or drinking liquids at varying temperatures. 

Gum recession is most common in people over the age of 65, but it can affect people of all ages. You are more likely to develop receding gums if you had braces or other orthodontic treatment, periodontal disease, or use chewing tobacco. Interestingly, brushing your teeth excessively or having a lip or tongue piercing also increases your risk of receding gums. About 88% of people over the age of 65 have gum recession on one or more teeth, and you can learn about more causes below. 

You Have Plaque Or Tartar Buildup

If you don’t brush and floss regularly, your gums can recede. Dentists explain that poor dental hygiene can cause plaque (a film from bacteria and food) and tartar (hardened plaque that causes tooth decay) to build up along the gum lining. Not only can plaque and tartar inflame the gums, but they can also make them more susceptible to recession. If you want to prevent plaque buildup, brush your teeth twice daily for at least two minutes at a time. Floss once a day and consider using an antibacterial mouthwash to encourage optimal oral health.

You Grind Your Teeth

Repeatedly grinding your teeth can put stress on your gums, which can cause inflammation and swelling. Over time, that inflammation can cause gums to recede. Bruxism, the technical term for teeth grinding, can happen to anyone, but it typically results from unmanaged anxiety. Most teeth grinders don’t realize that they do it because they usually grind while asleep. That’s why you may wake up with tooth sensitivity or tight jaw muscles. If you have tooth grinding symptoms, consider talking with your dentist about it. You may need to wear a mouthguard at night or practice relaxation techniques to manage stress. 

You Smoke Or Use Tobacco

Smoking causes discoloration of your teeth, but it also affects your gums, especially if you dip (use chewing tobacco). Tobacco reduces immune function, making it more difficult for your gums to fight off infection. That can lead to gum inflammation and gum recession, according to the Centers for Disease Control and Prevention (CDC). Obviously, the best way to protect your mouth from this is to stop smoking or using chewing tobacco. There are many methods that can help you stop smoking, but if you do use tobacco, please continue to brush and floss regularly. Don’t forget to get regular cleanings from the dentist as well. 

Your Tongue Or Lip Piercing Is To Blame

This sounds strange, but an oral piercing can actually increase the risk of gum recession over time. The piercing can cause irritation or inflammation that causes the gums to recede. Oral piercings may also cause an injury that damages the teeth or gum tissue. Damaged gum tissue can lead to inflammation and recession. If you have an oral piercing, you have to be extra attentive with your oral care. In addition to brushing and flossing, follow oral piercing cleaning instructions to reduce the risk of infection or gum recession.

You Brush Too Hard

Brushing regularly is a must for optimal oral health, but being overzealous with your brushing can do more harm than good. Aggressive brushing can irritate gum tissue, which causes inflammation that can lead to gum recession over time. If you have sensitive gums, consider getting a soft- or medium-bristle toothbrush to be more gentle on your gums. Always brush your teeth twice per day, but remember to be gentle on your teeth. Use gentle, circular motions with and consider holding your toothbrush differently to reduce intensity. Try to hold the brush with only your thumb, index, and middle fingers. Not only does this give you less leverage, but it may also remind you to go easier on your gums.

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Do you soak your hair in a vat of olive oil or coconut oil to encourage healthier hair? The world of natural beauty encourages the use of carrier oils on the hair and scalp to optimize hair health. Nowadays, there’s a new trending oil that may be a real game changer for hair growth. Long before castor oil use on hair was a modern social media trend, it was used in many Ayurvedic applications. Healers explained that it improved conditions of the body, from scalp to feet. 

What Is Castor Oil?

Castor oil is made by pressing seeds from the Ricinus communis, which is primarily grown in India, South America, Africa, and China. The oil has a pale-yellow color, but sometimes it is almost colorless. Castor oil has a mild scent and is a common ingredient in natural, medicinal, household, and pharmaceutical applications. You can also see castor oil on the ingredient lists of many cosmetic and skin care products. 

According to historians, the use of castor oil on hair dates back to 4000 BC in Ancient Egypt. Since then, researchers have found that castor oil may strengthen hair strands, promote hair growth, and nourish a dry scalp. Although the oil itself is not a miracle hair growth solution, it can create a healthier scalp, which makes way for better hair growth. Continue reading to learn how castor oil can benefit your hair and scalp.

Increases Absorption Of Other Products

Castor oil positively affects the scalp and may also enhance the absorption of other products. If you incorporate castor oil into your regular hair care regimen, your other products may penetrate the hair and scalp more effectively. Not only does that benefit your hair’s overall health and growth, but it also encourages healthy hair in the long run. Plus, increasing the absorption of other products may help reduce residue build-up on the scalp. As you know, residue makes hair growth much more difficult. 

Exhibits Anti-fungal Properties

Poor scalp hygiene can often lead to itching and scalp infections that cause dandruff. Castor oil may be an effective treatment option for dandruff caused by eczema and seborrheic dermatitis. The reason for this is because castor oil helps reduce inflammation and soothe irritation. It also works to inhibit the growth of several bacterial and fungal infections that may ruin your scalp. 

Nourishes Your Strands

Castor oil is unlike other oils in that it has a powerful mix of proteins, vitamins, fatty acids, and antioxidants. Most other carrier oils tend to be higher in fats, which can be too intense for certain hair types. Because of the nutritional profile, castor oil may help nourish the scalp and fragile hair follicles. At the same time, it may encourage healthier, faster hair growth. The ricinoleic acid in castor oil is an essential amino acid and natural emollient. This protein works to both moisturize and strengthen your hair strands, and may help add extra shine as well.

May Boost Hair Growth

If you have poor scalp hygiene or excess build-up on your scalp, you will have a difficult time growing new, healthy strands. Poor hydration and hygiene lead to dead hair follicles and dry scalp. If your scalp is dry, then you have to give it oil daily, while oily scalps may only need oil once or twice per week. Massaging castor oil into the scalp works to increase blood circulation, which may boost hair growth. For best results, apply warm oil and gently massage into the scalp. 

Has Antimicrobial Properties

When it comes to scalp and hair care, you need ingredients that contain antimicrobial properties. Castor oil exhibits these properties, which may be useful in fighting off bacterial growth on the scalp. Fungal overgrowth can lead to hair-damaging scalp inflammation and castor oil may help with that.

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If you don’t know what a bidet is, pronounced “bi-day,” it is a shallow toilet that sprays water into your butt after a poo. It’s not embarrassing to say that everybody poops, but it is not so hygienic to know that not everyone has a successful wipe. Constant wiping can not only be frustrating, but it can also cause intense irritation around the anus. If you feel that you wipe too much, it may be time to forego the toilet paper and embrace the bidet. 

Many countries in Europe, Asia, and South America regularly use the bidet in some way, shape, or form. Some countries have hose attachments while other countries, like Japan, have costly toilet/bidet combos that not only wash, but also dry your bum. You have probably seen that more and more people in the United States have grown fond of the fancy Japanese toilet. As true as this may be, this isn’t the most affordable option and it isn’t as popular in the U.S.

Some experts believe that, even though we are our own nation, the U.S. adopted many British customs and philosophies. In the 18th and 19th centuries, for example, the British associated bidets with brothels, so they were viewed as “dirty.” Fans of the bidet, or bidet attachments, claim that their backsides are cleaner, fresher, and healthier after regular use. Others find bidets to be much more comfortable than traditional toilet paper. Would you rather have fresh water clean your anus, or smear it with dry paper until it is somewhat clean?

Are Bidets Sanitary?

Health experts agree that bidets are more sanitary than traditional bottom-cleaning methods. A bidet can provide a more hygienic experience compared to toilet paper. Water beats a few squares of dry TP in removing trace amounts of fecal matter after you poop. Wiping with toilet paper also increases the risk of getting fecal matter on the hands and nails. That is why you always have to wash your hands thoroughly after using the restroom, even when using a bidet. 

Poop Talk Is Not Taboo

Toilet paper is not going anywhere, but more U.S. citizens continue to embrace the bidet. The conversation about poop is changing, and it isn’t as taboo as it was in previous years. There are so many poop-related products nowadays, especially the Squatty Potty, PooPourri, and Hello Tushy bidet attachments. So many companies manufacture bidet attachments, some of which are fancier than others, and the reviews support them. Once you try one out, it’s hard to use regular TP again!

Bidets Keep Your Hands Cleaner

Bidets not only help with anal and genital hygiene, but also hand hygiene. A 2005 study monitored 22 nursing home residents who had bidet toilets installed. The results indicated that half of the residents and staff reported a positive effect on toileting with residents’ urine bacteria content. Washing your butt with water, as opposed to wiping with toilet paper, helps remove more fecal matter, which reduces the risk of spreading bacteria. After using a bidet, dab your anus with toilet paper to dry the area and then thoroughly wash your hands. 

Bidets Are Environmentally Friendly

It’s estimated that Americans use about 36.5 billion rolls of toilet paper every year. In 2014, Americans spent $9.6 billion on toilet paper! That is a lot of money for a lot of dead trees, when bidets are a perfectly available and more eco-friendly option. You save a lot of water every year when you use a bidet because it takes about 37 gallons of water to make one roll of toilet paper. Producing one roll of toilet paper also requires 1.5 pounds of wood. In contrast, using a bidet consumes about one pint of water.

Bidets Save You Money

Is there an initial investment for a bidet? Absolutely, but think of it as a long-term investment that saves you money over time. If you get a bidet attachment, it is a much more affordable investment, and you just hook it up to your existing toilet. Over time, a bidet can help you avoid spending hundreds, if not thousands, of dollars on toilet paper every year. Plus, you can rest easy if people panic about not having enough toilet paper if a future pandemic hits. 

Bidets May Help Address Hemorrhoids

If you bleed when you wipe, a bed with some warm water spray may be the alternative you need. A study from 2009 compared warm water sprays to sit baths for people who had surgery near the anus. Researchers didn’t note any difference in wound healing, but those who were in the water spray group said that the spray was way more convenient and satisfying. 

Regarding hemorrhoids, millions of Americans either have them or are at risk for developing them, and the risk only increases with age. Unfortunately, the research behind bidet usage for hemorrhoid relief is preliminary, but what exists is positive. A small study from 2011 monitored healthy individuals who used electronic bidets. The results indicated that low-to-medium warm water pressure relieved pressure on the anus. Researchers explained that warm water may also promote blood circulation in the skin around the anus.

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It’s no secret people have changed quite a bit over the years. The demand for higher-quality products with little to no harmful ingredients is greater than ever. There has been a shift to more natural cleaning products, hygiene products, skin care products, and more in recent years. Given what people know about the harmful ingredients in certain products, more and more people continue to opt for non-toxic products. 

Did you know that you can easily make non-toxic renditions of products that you buy in stores or online? Not only is making your own products more cost-effective, but it is also more sustainable and you are in complete control. That means that there are no surprise ingredients that may cause adverse side effects. There are no fragrances or “natural flavors” that hide ingredients that can damage lung function or disrupt the endocrine system. 

We don’t mean to scare you out of the store because it can be quite labor-intensive to make every single product you use. That said, there are certain things that are just as effective as the products you purchase in stores, not to mention a whole lot safer, too. Below, you’ll find some of our favorite DIY recipes. We’ve got everything from cleaning products to hygiene products, and we think that your body and health will appreciate them. If you make some of the products, leave a comment to let us know how you liked them. 

Cleaning Products

DIY All-Purpose Cleaner

Having an all-natural, all-purpose cleaner that’s free of vinegar is quite rare in the DIY cleaning space. Feel free to use this spray almost anywhere in the house because it is essential for cleaning.

Click here to make the cleaner.

Bathroom Disinfectant Spray

Kill those germs in the bathroom without using harmful chemical cleaners. This DIY bathroom disinfectant is eco-friendly, efficient, and doesn’t make your lungs hurt if you inhale the aroma!

Click here to make the spray.

DIY Bathroom Spray To Get Rid Of Odors

Nobody wants to leave the bathroom like a smelly wasteland. Make this DIY bathroom spray with simple ingredients that help eliminate odors.

Click here to make the spray.

All-Natural Glass Cleaner Spray

Don’t you wish you could clean windows and mirrors without spraying toxins all over the home? That’s exactly what this DIY glass cleaner is for. You don’t need chemicals to make those windows streak-free.

Click here to make the glass cleaner spray.

Orange-Scented Grease Cleaner

Cut through the toughest grease and clean up the grimiest messes in your kitchen with this DIY all-natural, orange-scented grease cleaner.

Click here to make the grease cleaner.

Beauty/Hygiene Products

DIY Lavender Sage Deodorant

Reduce sweating and help establish healthier bacteria under your pits with this DIY deodorant that is very refreshing and fragrant. You’ll smell great without the need for a bunch of aluminum or chemicals.

Click here to make the deodorant.

DIY Olive Oil Moisturizer

Four ingredients yield an incredible olive oil-based moisturizer that is a wonderful, natural alternative to store

Click here to make the moisturizer.

Lemon Vanilla Body Butter

Silky smooth skin is just a few ingredients away! Whip up a batch of this lemon vanilla body butter and keep your skin soft all day long.

Click here to make the body butter.

Homemade Rosemary Mint Shampoo

Nourish the hair and scalp with ingredients that contain compounds that may promote hair growth, increase thickness, and reduce inflammation.

Click here to make the shampoo.

Shaving Butter For Smooth Skin

Shave with ease and moisturize the skin at the same time when you lather up with this all-natural homemade shaving butter. It’s very safe and there’s room for customization.

Click here to make the shaving butter.

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If you lay awake at night struggling to fall asleep, trust us when we tell you that you are not alone. In fact, one in three people in the United States experience sleep deprivation. While the recommended number of hours for sleep depends on your age, most adults should sleep seven to eight hours per night. A lack of sleep can lead to a series of psychological and physiological effects, such as: 

• Decreased concentration, performance, and memory
• Increased risk of anxiety and depression
• Constant fatigue, irritability, or restlessness
• Increased risk of diabetes, heart disease, and obesity

The act of trying too hard to fall asleep can induce anxiety, as the inability to fall asleep makes your mind race. If you cannot calm the mind, it will be very difficult for you to fall asleep, because a sleepless mind results in no sleep. You may try to establish better sleep hygiene, bedroom environment, and improve what you do during the day. If all of those changes don’t help you fall asleep, the following anecdotal methods may help you turn the lights off. 

The 10-Second Method

Unless you have a magic wand, falling asleep in 10 seconds or less is nearly impossible. Practice makes perfect, so you may be able to achieve this goal soon enough. The 10-second method, or military method, was recently brought back into mainstream attention. During World War II, Lloyd Bud Winter developed a relaxation technique that helped U.S. Navy preflight school airmen fall asleep in 120 seconds. 

According to historical accounts, it took pilots six weeks of practice, but there was a supposed 96% success rate, even after drinking coffee and being around firing guns. This sounds too good to be true, and lack of scientific research makes people think exactly that. The full method takes 120 seconds to complete, but the last 10 seconds help you doze off. To do the method:

• Relax all the muscles in your face, even inside the mouth. 
• Drop your shoulders to release tension and allow your arms to rest by your sides. 
• Exhale fully to relax your chest, and then relax your legs, thighs, and calves.
• Clear your mind for 10 seconds by picturing a relaxing scene. 
• If that doesn’t work, try saying, “don’t think,” repeatedly for 10 seconds. Within those 10 seconds, you should fall asleep.

The 60-Second Method

According to one article, slow breathing, relaxation methods, and better sleep hygiene may be more useful for insomnia than pharmacological methods. The following two methods may help you quiet the mind to help you go to sleep within a minute. If you are just starting this, it may take a couple minutes to work. 

4-7-8 Breathing

Developed by Dr. Andrew Weil, the 4-7-8 breathing method is based on pranayama exercises. The more you practice this method, the more effective it becomes. If you have a respiratory condition, consider speaking with a doctor before experimenting with this method, as it may aggravate symptoms. The method is executed as follows:

• Let your lips part slightly, just far open enough so that you can make a “whoosh” sound as you exhale out of your mouth. 
• Close your lips and inhale quietly through your nose for four seconds. 
• Hold your breath for seven seconds, and then exhale (with the “whoosh”) for a full eight seconds. 
• Your next inhale begins a new cycle. Repeat this cycle four times, but allow your body to sleep if you feel the onset of relaxation. 

Progressive Muscle Relaxation

Also known as PMR or deep muscle relaxation, progressive muscle relaxation may help you drift off to sleep. Essentially, this practice involves tensing your muscles and then fully relaxing them. Alternating between tensing and relaxing may help promote tranquility and even relieve insomnia. Ideally, practice this method as you exhale during the 4-7-8 method. 

• Raise your eyebrows as high as you can for five seconds to tighten your forehead muscles. Relax those muscles and feel the tension drop. 
• Wait 10 seconds before smiling widely to tense your cheeks. Hold for five seconds and relax. 
• Pause 10 seconds and then tilt your head back gently to look up at the ceiling. Hold this position for five seconds and then relax as your neck sinks into the pillow. 
• Pause another 10 seconds, and then continue moving down the rest of your body, tightening everything from your triceps and chest to your thighs and feet. 
• Allow yourself to fall asleep, even if you don’t finish tensing and relaxing your feet. 

The 120-Second Method

If the previous methods don’t do the trick, consider this simple one. Just tell yourself to stay awake, because trying to fall asleep, especially if you have insomnia, can increase anxiety. A study from 2021 found the paradoxical intention (PI) may reduce performance anxiety. By doing so, you can increase the perception of feeling well-rested after sleep. PI is a technique that requires you to intentionally stay awake in bed. That can help you overcome the fear and conscious effort of falling asleep. This method can be more effective than traditional breathing practices for some, but research is quite limited.

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Have you noticed that more and more personal care and skin care products have “paraben-free” labels lately? It’s not just your imagination, and the reason for this evolution in beauty products is because more and more research highlights potential human health risks associated with these chemicals. As a jumping off point, a growing body of research linked parabens to abnormal hormone function and certain cancers. 

What Are Parabens?

Parabens are synthetic chemicals that are widely used as preservatives in personal care products and cosmetics. You can usually find them in shaving creams, shampoos, deodorants, cleansers, pharmaceuticals, foods, and beverages. Manufacturers include parabens in these products and more because they extend their shelf life. Additionally, parabens exhibit antimicrobial properties that prevent the growth of mold, fungi, and bacteria. There are several types of parabens and most products contain more than one. Common parabens in consumer goods include ethylparaben, butylparaben, methylparaben, and propylparaben. 

According to research, some 90% of typical grocery items contain a measurable amount of parabens. Even those who steer clear of parabens in personal care or hygiene products can be exposed to these preservatives. What worries public health advocates is that cumulative exposure to parabens can contribute to a wide range of health problems. Some of the main concerns are the disruption of hormones, reproductive toxicity, and the increased risk of certain cancers. For example, parabens mimic estrogen by binding to estrogen receptors on cells. The perceived influx of estrogen can trigger reactions such as an increase in breast cell division and the growth of tumors. 

Health Problems That May Be Linked To Parabens

As mentioned previously, parabens are hormone disruptors. This is because they can disrupt endocrine function, ultimately interfering with the hormones that are responsible for normal growth and development. Preliminary research from March 2021 linked hormone disruption from parabens to changes in several aspects of human health. Some of these changes included increased blood sugar and cholesterol levels, obesity risk, cognitive decline, and immune system dysfunction. 

A lot of the research surrounding parabens, though, has been conducted on animals or testing paraben levels in urine. The urine tests aimed to discover if people with higher exposure to parabens had an increased risk of developing certain health issues. Some studies found that parabens in urine led to an increased risk of breast cancer. A separate study from April 2023 found higher levels of parabens in breast cancer tissues than in healthy breast tissue. Finally, some observational studies linked urinary levels of parabens to elevated breast cancer risks. That said, it’s hard to control other factors, such as age, genetic risk factors, and other environmental exposures. 

In regards to parabens in cosmetics, the biggest source of human exposure, U.S. regulators haven’t found a clear enough risk of health harms to warn people against using them. As of 2022, the U.S. Food and Drug Administration (FDA), which regulates cosmetics, said that there wasn’t sufficient information to show that parabens in cosmetics had an effect on human health.

Risk Factors For Paraben Exposure

Paraben exposure is very common, especially in regards to methylparaben and propylparaben. One study examined urinary concentrations of different types of parabens in American adults. The results indicated that 99% of the participants had exposure to methylparaben, and nearly 93% of participants had exposure to propylparaben. Even though a lot of people have some exposure to parabens, some people are at higher risk of exposure than others. According to the Centers for Disease Control and Prevention (CDC), higher-risk individuals include Black people, women, and adults over the age of 20. Anyone who uses more personal care or hygiene products may be at more risk of exposure, depending on the products. 

How To Limit Paraben Exposure

If you want to limit your exposure, start by reading product labels, be they for beauty, personal care, or food. Some parabens are more likely to interfere with the body than others, so keep your eyes peeled for butylparaben and propylparaben, as they are more likely to cause health risks. Those are long-chain parabens, whereas methylparaben and ethylparaben are short-chain parabens. Short-chain parabens are much less likely to disrupt hormone function. As we mentioned in the beginning of the article, a lot of products are paraben- or sulfate-free, so aim to use those products. Lastly, don’t assume that something with a “clean” or “natural” label is paraben-free. Read the labels and you’ll find the truth, and potentially become healthier in the process.

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