#10Things to Know About Sleep


We all need sleep. Consumers are “Googling” sleep, getting prescriptions for it and spending more money than ever before trying to get it. Here are #10things you need to know about sleep.

1. Bedtime

A healthy adult needs seven to nine hours of sleep. You’ll know your number when you awake refreshed without caffeine or other stimulants.1

2. Resting

Sleeping more than nine hours or lying in bed when you cannot sleep may cause you to feel lethargic.2

3. Mattress

Mattress companies will tell you that your mattress matters, and it should be replaced at least every 10 years.

4. Decompression

An hour before you go to sleep, take time to decompress from work and other stress triggers.2

5. Bathing

Taking a soak in a warm bath or shower can relieve stress and wash away the pollution of the day. Bathing before bed is also good for those suffering from allergies.

6. No screens

Your bed is for sleeping and sex. Avoid TV, computer time, work emails and tense conversations. It’s confusing for your mind and body to relax in an environment that is stressful.2

7. Brain benefits

Your brain needs sleep to recharge and make proper decisions. Your emotional state will also be stabilized when you are well rested.

8. Natural aids.

Chamomile tea with a spoonful of honey can help calm the body for sleep. Valerian and melatonin can be taken without resulting in a habit. Always consult your doctor before starting a new herbal remedy.

9. Essential oils.

Rub lavender on the bottom of your feet and diffuse a mix of chamomile, clary sage, copaiba, lavender, Peru balsam, sandalwood, sweet marjoram and ylang ylang to create a blend for relaxation and sleep.

10. Food

Going to bed after a large meal is hard on the digestive system and will result in restless sleep. On the flip side, eating foods high in tryptophan (almonds, walnuts and dairy) before bed can help the body produce melatonin. A glass of cherry juice has also been found to aid sleep.3

Clients will feel better (and look better) if they are well rested. Share this information with them, and let’s all try to get a more sleep in 2017.


    1. www.wsj.com/articles/sleep-experts-close-in-on-the-optimal-nights-sleep-1405984970
    2. dailyburn.com/life/lifestyle/insomnia-tips-bedtime-rituals/
    3. www.rd.com/health/beauty/foods-that-help-you-sleep/

(All websites accessed Mar 8, 2017)

Deedee Crossett

Founder and owner of the San Francisco Institute of Esthetics and Cosmetology since 2002, Deedee Crossett is an industry pioneer for raising the bar of undergraduate education for cosmetologists and estheticians. She can be reached at www.facebook.com/deedee.crossett and Twitter @DeedeeCrossett #10things.

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