10 Sleep Hygiene Tips from a NYC Neuropsychologist

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Lack of sleep is such a universal problem that the National Sleep Foundation has proclaimed the week of March 10th as Sleep Awareness Week.

How do you assess your bedroom habits and optimize your nighttime routine for better sleep? To find out, we turned to Dr. Sanam Hafeez, a New York-based neuropsychologist and faculty member at Columbia University.

Studies show that sleep quality is directly related to sleep hygiene. So could it be that your nighttime habits are causing you to lose out on the benefits of quality sleep?

Dr. Hafeez says that “not only are people unaware of why they are suffering from insomnia or not getting quality sleep but they are unaware of the effects this has on their health, daily functions and brain.” The New York-based Neuropsychologist explains that a large part of insomnia is a result of poor sleep hygiene.

The National Sleep Foundation defines sleep hygiene as “a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.”

Here are 10 behaviors that could be causing a decline in your sleep quality and tips from our neuropsychology expert explaining how to fix them!

1. Working Out Too Late Into The Night

Working out can help de-stress the body and reduce anxiety. However, “if done too close to your bedtime your body might still feel the adrenaline and pump of the workout and it might be difficult to fall into a sedative state,” says Dr. Hafeez.

1. Having A Smoke Or Some Caffeine Too Close To Bedtime

“Nicotine is a stimulant and it is well known to cause insomnia. Depending on how your body processes nicotine you could be putting yourself at risk for low quality sleep which means a lack of REM sleep,” warns Dr. Hafeez. This stage of sleep is where we recharge the most throughout the night. In other cases, people unassumingly snack on chocolate or have a soft drink that contains caffeine and that caffeine will keep you in a state of alert and it will be more noticeable that you are alert as you stare at the roof without any other activity. “Caffeine is great at work when you need a little help staying alert, but at night it can cause you to miss out on that much-needed recharge,” Dr. Hafeez says.

1. Using Your Bed For More Than Just “Bed” Functions

            Much like productivity professionals advise maintaining a designated area

for studying or work, sleep experts say your bed should be used almost exclusively for sleeping and sharing intimate moments with our spouse or lover. This is because, “the brain has a hard time adjusting to sleep mode if it gets used to being on the bed all the time, eating, watching tv, studying or just hanging out. You’ll have a harder time shifting into actual ‘bedtime,’ explains Dr. Hafeez.

1. Eating Too Late Into The Night

 For late night munchers, it is no strange notion that after a binge session at 3 a.m it may be a little difficult to fall asleep. “Your system is stuffed. Depending on how much you eat you may feel bloated or hyperactive. This can result in you feeling uncomfortable. If you’re on a diet you may feel guilty for breaking your regimen,” says Dr. Hafeez. All of these things cause your brain and system to be preoccupied with all but falling asleep.

1. Though It Is A Sedative, Alcohol Will Ruin Your REM Sleep

 Many people say they sleep better after drinking. That may be true for a glass of wine with a light dinner but “a restful sleep is not the same as blacking out or drinking so heavily that you find yourself inebriated prior to sleep,” explains Dr. Hafeez.  Alcohol disrupts the way our body absorbs liquid, thus causing urgent and frequent needs to go to the restroom to urinate. Dr. Hafeez also says alcohol tends to disrupt the restful stage of REM.

1. Going To Bed Angry Will Make It More Difficult To Fall Asleep

 Not only is “don’t go to bed angry”  good relationship advice, it turns out it ’s great psychological and sleep hygiene advice. Dr. Hafeez explains that “if you are able to leave things off with someone in a better place or in a place of ‘we will work this out in the morning because we care for each other,’ you have a better chance of letting your body relax into sleep.” If you aren’t able to calm your frustration for the night you may find your mind circling the problem until the sun comes up.

1. Clinging to Your Cell Phone While Trying To Doze Off

 This is a major issue in today’s digital age. People are tuned in to their phones too late into the night, reports show. “As more and more people opt to have their phone by their bedside and go to bed staring at their screens there is an increase in phone-related insomnia. Our eyes stay alert with the light of the screen explains Dr. Hafeez. “The constant scrolling and continued processing of information make it so your brain never begins relaxing,” she says. Tips for avoiding this issue are to leave your phone across the room. This also helps when waking up in the morning and having to walk across the room to turn your alarm off.

1. The Room Temperature Is Not Optimized For Sleep

Optimal room temperature is commonly thought to be 60-67 degrees according to the national sleep foundation. “Your body has a way of regulating temperature relative to the temperature of the room in order to relax you into sleep,” says Dr. Hafeez. If the room temperature is too hot or too cold it can cause discomfort that will wake you up throughout the night or keep you from falling asleep at all.

1. Poor Lighting Environment 

If a room is getting too much light coming in from the window or from your bedroom hallway it can be difficult to sleep. “Many people with light sensitivity will use blackout curtains to optimize the room for sleep. When clocks move forward and the sun rises at an earlier time people often struggle to acclimate themselves to the new time because the sunlight is waking them up,” says Dr. Hafeez

1.  Napping During The Day

Sleep is a recharge for the day’s activities. If you are constantly napping or napped too heavily during the day, your mind won’t be as tired as it usually is once it’s time to tuck into the sheets for the night. “Napping if necessary is not a bad thing. But one 20 to 30-minute nap is very different than sleeping all day and then struggling at night to sleep,” says Dr. Hafeez.

About the Doctor:

Dr. Sanam Hafeez PsyD is an NYC based licensed clinical psychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C. a neuropsychological, developmental and educational center in Manhattan and Queens. Dr. Hafeez masterfully applies her years of experience connecting psychological implications to address some of today’s common issues such as body image, social media addiction, relationships, workplace stress, parenting and psychopathology (bipolar, schizophrenia, depression, anxiety, etc…). In addition, Dr. Hafeez works with individuals who suffer from post-traumatic stress disorder (PTSD), learning disabilities, attention and memory problems, and abuse. Dr. Hafeez often shares her credible expertise to various news outlets in New York City and frequently appears on CNN and Dr.Oz. Connect with her via Instagram @drsanamhafeez or

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If you’re a fan of the Korean skincare routine then you know the reason for having double cleansing in your beauty routine. Korean beauty experts emphasize the importance of step one: oil cleanser, and step two: water cleanser, over the popular western counterpart: make-up remover.

It’s important that you use both oil and water cleanser before using any skincare products like Klairs in both your day time and night time skin regimen. Here are some of the reasons why:

1. Double cleansing removes makeup thoroughly

Makeup is composed of a lot of ingredients and most of them are designed to stick to your skin for a long time. Cosmetic products like mascara, eye shadow, foundation, and others are hard to remove through makeup removers alone. In fact, there’s a tendency that these makeup removers may trap particles into your pores.

Since makeup products have various chemicals that can’t be removed by soap and water alone, it’s important to start your face care routine with an oil cleanser, immediately followed by a water cleanser.

2. Double cleansing is gentle to the skin

Facial washes and facial soaps tend to dry your skin. If you have acne-prone or sensitive skin then you could be allergic to some ingredients and acids found in these facial soaps. Some people skip the soap in fear of getting breakouts. Fortunately, no one is allergic to oil and water, so it lessens the chances of irritation.

3. The double-cleaning action ensures clean pores

The oil cleanser acts as an absorber of all makeup gunk and other oil-based products on your face, while the water cleans up everything else that the oil didn’t absorb. Make sure that you’re using a clean cotton round or else you would risk putting dirt into your pores once again.

4. Compatible with all skincare products

Most skincare products have ingredients that are specific and incompatible with some other products. For example, AHA, Retinol, and BHA shouldn’t be used together. Oil and water cleansers, however, are compatible with all toners, serums, moisturizers, creams, and others so you’re safe from possible allergic reactions or skin damage.

Conclusion

Double cleansing should be the very first step because the dirt, bacteria and other external substances might get trapped in your pores. There’s are reasons why double cleansing is step one and two of the famous Korean skincare routine, and these reasons should be taken seriously.

The era of independent women is now. A recent Forbes article detailed how women in the Millennial generation are enjoying the same opportunities as men, are more financially free than ever and are even 7 percent more likely to finish a Bachelor’s degree than men. Previously stricken by the responsibility of children and the social norm of having no career, modern research and technologies are making it easier for women to be completely independent. Read on to see how easy it is to be a strong, independent female in 2019.

1. Protect

Men may be physically stronger, but that doesn’t stop women from protecting themselves and their families. Nowadays, there are so many avenues to ensure safety for your home. It’s always important to start with a comprehensive home security system, one that has detailed features like wire-free equipment and night vision. You may be thinking that these seem hard to install or difficult to manage, but brands like Lorex are making it easier with every model. In fact, the company’s new Noctural or Wire-Free product lines have all the latest and greatest features, can be installed DIY and can even be controlled through a Lorex App so you can always be in-the-know.

Alongside, you could also invest in a guard dog for added protection, or even conduct simple steps like cleaning out the backyard regularly so intruders can’t hide. Keeping up with all these steps on a regular basis make it easy and manageable to protect your family and your home.

2. Provide

The beauty of so many new technologies and trends is that each individual is provided with so much for freedom, both personally and professionally. Even if you’re married with kids, the digital space opens up so many doors to each your own income and be financially free. Whether it’s starting an online e-commerce business, writing a blog or becoming a social media influencer, new job opportunities are opening up with each new innovation.

If entrepreneurship isn’t your forte, many companies are open to remote work that relies heavily on video conferencing and digital platforms. If being a mother or having that flexible at-home schedule is important to you, but you don’t want to give up your financial freedom and general independence, then you don’t have to. Do some research into some of these methods — they’re easier than you think, and thousands of women around the world are finding a lot of success while juggling family life.

3. Improve

Men are notoriously known for being handy both indoors and outdoors, but there’s no reason why any woman can’t complete the same activities. The essence of being independent is being able to fix things and move forward without too much help, and nowadays, with so much information easily accessible, being independent has never been easier. Whether it’s your car that needs to be fixed, your light fixtures, some gardening, or anything else around the house, take to the web to figure it out. You can search numerous “how-to” sites, explore YouTube for step-by-step videos or follow blogs and social media accounts that provide great tips and tricks to build and fix various items. Don’t be disheartened until you do some research, and always remember to stay safe with new equipment and processes.

These days, with access to so many technologies and new trends, being a fierce independent female is not as difficult. There are so many new ways of working, handling money and managing your home, so be sure to do some research so you don’t have to give up any sense of independence.

Have you ever seen someone running an event who is truly in their element? It’s quite a sight to behold. They’ve got a headset, clipboard, can answer any question without skipping a beat, and somehow can manage to answer e-mails while holding three conversations at once. Some people just have that event planning gene and any team with someone like that should consider themselves lucky.

But not everyone was born to coordinate. There are many instances where the person in charge of planning an event was simply tasked to do so and is figuring it out as they go along. Both seasoned event planning experts and novices alike can benefit from extra tips and tricks for throwing a fantastic event.

Regardless of the nature of your event, ahead are some pointers on how to throw a successful and popular event. As you start thinking about your task, begin brainstorming custom apparel that stands out. Your local source for custom printed t shirts has you covered for a variety of customized apparel to suit your event’s needs.

Come Up with a Plan

Remember that event planning whiz who runs a smooth operation and never loses their composure? They wouldn’t be able to do that if they didn’t have a plan. You can’t host an event on the fly, not when things like location permits, catering, vendors, and special guests need to be arranged.

Start outlining your event in relation to the expected number of attendees and the number (and technical needs) of your speakers, performers, vendors, or demonstrators. From there you can start to think of the right venue and move ahead with things like liquor licenses (if applicable) and catering.

Think about the timing of your event: is it happening in the winter, spring, summer, or fall? Knowing the expected climate and seasonal colours can guide you through selecting your custom apparel and accessories for the big day. And don’t forget the budget! No successful event ever neglected to work around its budget.

Identify Your Brand

Ask yourself this: what is the message I want to convey? A corporate event, for instance, could have the purpose of promoting a specific company’s contribution to a certain field. You might be focused on networking or addressing an industry issue like Women in Tech. The messaging and promotional materials for your event should equally reflect the event’s mission as well as the values of the organizing party.

With so many opportunities for businesses big and small to promote themselves on social media, cool designs and stylish custom clothing options can be shared widely with a consistent hashtag in order to get the word out about the event. And don’t forget to dress yourself and your team. Create custom t shirts for your event staff and volunteers for a professional and approachable look that your guests will appreciate.