And on a more superficial note, sleep deprivation can wreak havoc on your looks, causing dark circles or bags under your eyes, make your skin break-out, and give you an overall listless, washed out look that you don’t need any day, let alone on your wedding day!

The good news is, there are many natural techniques you can learn to get the beauty rest you need, whether you have difficulty falling asleep, waking up too often, or still feel tired when you wake up in the morning.

Create a Peaceful Sleep Sanctuary

1. Make your bedroom as dark as possible. Even the tiniest bit of light in the room can disrupt your internal clock.  Close your bedroom door, pull down the shades, get rid of night-lights, cover up your glow-in-the-dark alarm clock. Don’t turn on any light at all during the night, even when getting up to go to the bathroom. Wearing an eye mask may help.
2. Keep your room cool. Many people keep their bedrooms too warm, but the temperature should be no higher than 70 degrees F. Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees. If you are too hot or cold, it can lead to restless sleep.
3. Your bed is for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and drift off to sleep, so avoid doing these activities in bed.
4. Sleep alone. Recent studies suggest that sharing a bed with a partner (or pets) can significantly impair sleep, especially if your bed mate is a restless sleeper or snores. If this is the case, you may want to consider a separate bedroom.

Preparing for Bed

1. Get to bed as early as possible. Your body does a majority of its recharging between the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into your liver, which can further disrupt your health.
2. Don’t change your bedtime. You should go to bed and wake up at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
3. Relax. Make time for a relaxing bedtime routine, which could include meditation, deep breathing, relaxation CD’s, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something  to help you release the tensions of the day.
4. Eliminate the bathroom problem. Don’t drink any fluids within 2 hours of going to bed, and go to the bathroom right before bed. This will reduce the chances that you’ll wake up to go in the middle of the night.
5. Eat the right foods before bedtime. Several hours before bed eat a high-protein snack, which will aid in melatonin and serotonin production. Avoid caffeine and alcohol. But don’t eat anything right before bed, particularly grains and sugars. If you do have something, snack on a small piece of fruit.
6. Take a hot bath, shower or sauna before bed. When your body temperature is raised in the late evening, and then falls at bedtime, it facilitates slumber. The temperature drop signals your body it’s time for bed.
7. Put your work away at least one hour before bed. This includes seating charts and those DIY centerpieces! You need to give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow’s deadlines.
8. No TV or suspense novels right before bed. Anything that’s too stimulating to the brain will prevent you from falling asleep quickly. TV disrupts your pineal gland function. Instead, try reading something spiritual or uplifting, which may help you relax.
9. Keep a Journal. If you find yourself in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed. Getting things out of your system will help you fall asleep.
10. Exercise regularly. Exercising for at least 30 minutes a day can improve your sleep. But don’t exercise too close to bedtime or it may keep you awake. Morning exercise is the best if you can manage it.

For more advice, information, and further reading on the tips mentioned above, please read 33 Secrets to a Good Night’s Sleep by Dr. Mercola

feature image from Mind Body Partnerships Blog

Do Something You Loved Doing as a Kid

Do you ever long for those days when recess, pillow forts, and Saturday morning cartoons were your biggest pleasures?  Just because you’re all grown up now doesn’t mean you can’t still partake in the simple joys of childhood. Turn off your cell phone, disconnect from the internet, and act like a kid again!

Ride a bike to the park. Start a pick-up kickball game with your family or friends. Go to the beach and bring along your favorite book. Make a snowman in the wintertime. The possibilities (and your imagination) are endless.  Take along your own kids, or borrow a friend’s to really get into the spirit of things!

Cost: Free!

Volunteer Your Time or Expertise

One of the best feelings in the world is giving back to others.  Non-profit associations are always looking for more help, so even if you can only donate 5 hours a month, your time will be very much appreciated and well worth the effort. Volunteering can be something small – like reading a story to young cancer patients one day a month – or something bigger – like serving as a disaster relief nurse. No matter what you do, you can be content to know that you’ve made a difference in someone’s life.

(Extra bonus: Not only is volunteering incredibly fulfilling, it’s also a great resume builder. If you’re a recent grad or career changer, volunteering can give you valuable training and hands-on experience to jump start your career!)

Cost: Mostly free! (You may have to provide your own transportation and pack a lunch). Volunteering abroad may cost the price of airfare and lodging.

More Info: Check out AllHealthcare’s exclusive Guide to Volunteering. You can also Google “volunteer” and your town and state or visit Volunteer.gov, American Red Cross, Serve.gov, Volunteers of America, and Habitat for Humanity.

Stretch, Breathe and Meditate

It’s hard not to feel stressed and overworked by the hectic pace of our hyper-connected society.  Before you go into meltdown mode, hit pause, relax and take a breather.

Yoga is a great thing for some , but even some basic meditation, stretching and breathing techniques can work wonders for your stress relief. When you stress out, tension is stored in your body, causing pain and tightness, especially in your back and shoulders. Stretching will get your body loose and your circulation flowing in full force again.

To meditate, find or create a relaxing atmosphere, sit on level ground (use a cushion if you like), close your eyes, relax every muscle and breathe deeply with your abdomen, not your chest. Focus on each inhale and exhale to exclude other thoughts and quiet your mind.

Cost: Free
More Info: Google “how to meditate” or visit How-to-Meditate.org

Have a Really Good Laugh

It’s been scientifically proven that laughter is both preventive and therapeutic. It decreases your stress hormone levels and boosts healthy hormones, like endorphins, while strengthening your immune system. You even get a mini workout for your abs, diaphragm and your shoulders!

One good way to achieve this is to spend some quality time with your funniest friend. Not only will you laugh a lot, it will also take your mind off all the stressors in your life. Plus, the emotional bonding will boost your self-esteem and feeling of connectedness to others.

Laughter really is the best medicine, so call up your funniest friend and hang out. You can also rent your favorite comedy or watch re-runs of a funny show together. You’ll be glad you did.

Cost: Free

SLEEP

Nothing beats a good night’s rest.  Many working professionals bring their troubles home with them and that equals more stress for you and your loved ones. Why not sleep it off? Getting even 30 minutes of shut eye can help you relax and put your problems in perspective.

If you’re going to try to sleep off your stress, make sure you’ve got surroundings that promote good quality rest. A dark, cool, quiet room with few electronics is best (turn off the phones, blackberries, and laptops!). If you still feel too antsy to rest, try a cup of Valerian Root or chamomile tea. A warm bath can also help put you in a restful state of mind.

Cost: Free
More Info: National Sleep Foundation

Get in Touch with your Creative Side

Looking at art definitely has its calming effects, but it’s not always all about the finished product. You don’t have to be Picasso to get the health benefits of producing beautiful works of art either. People who make art as a hobby find that the process of self-expression through unwinding and creating art can be extremely soothing as well.  Art therapy is thus frequently used in hospitals, clinics and rehab facilities to promote physical, emotional and mental wellbeing via creative expression.

Artistic self-expression helps lessen anxiety, stress and depression, and promote self-awareness, self-esteem and insight into your life. You can pick up reasonably priced art supplies or art kits at any hobby store. Just set aside an art space, turn on some relaxing music and paint to your health!

Cost: $7 and up
More Info: Google “art store” or “hobby store” and your town and state. For more info on art therapy, read Mending the Heart–Calming the Mind With Art Therapy

Cook a Delicious Homemade Dinner

America’s “Fast Food Nation” has us plowing through processed, barely digestible microwave dinners and super-sized extra value meals. Not only is our physique suffering, our stress and anxiety levels are off the charts. Everything around us, even food, is moving way too fast.

Back up, slow down and consider taking the time to cook your next meal with simple items you already have in your fridge and cupboards.  The process of chopping, measuring, stirring and sautéing (and even washing the dishes afterward) can be incredibly therapeutic.

Check what ingredients you have in your kitchen, and look up a recipe (see below). Pick something simple that won’t stress you out! Let the culinary sensations overtake you, and then invite a friend (or fiance) over to enjoy your delicious meal and bask in the compliments!

Cost: Free!
More Info: Visit any of these websites to get recipes:
• Allrecipes.com
• Cookingbynumbers.com
• Bigoven.com
• Recipematcher.com
• Supercook.com

Get Outdoors, Go to the Park, Take a Hike

Let’s not forget to stop and smell the flowers!  Science has proven time and time again how the psychological benefits of nature can calm the brain and better your mood and concentration. Hospital patients recover faster when they have a view of trees and flowers from their window, and children with attention-deficit disorder exhibit less symptoms in a natural environment.

So get back to basics, and enjoy nature. Bring a blanket to the park and lie out, or go for a hike and take in the scenery. Bask in the sun, breathe in the fresh air, and appreciate all the colorful simplicity of the outdoors. Your brain’s health depends on it.

Cost: Mostly free (Some parks/hiking grounds may charge $3-5)
More Info: Check out this great great interactive park directory or just Google “hiking trail” or “park” and your town and state

Take a Bath with Candles and Aromatherapy

The recuperative and healing properties of water have many stress-relieving benefits and allow the body to fall into a deeper sleep. Submerging in a bath tub relieves your body from the constant pull of gravity, and heated water relaxes muscle tension, improving circulation, range of motion and energy flow.

Melt away your stress by creating a mini spa in your bathroom. Turn on soothing music, dim the lights, light candles and prepare fresh towels. The music will drown out household sounds that you may associate with everyday stressors, and relaxed lighting can go a long way when creating a peaceful mood.
Most importantly, make arrangements for your well-deserved uninterrupted solitude. Turn off your cell phone, log out of email and if you have roommates or family around, tell them to leave you alone for an hour or two. Be sure to prepare your bed beforehand so you have a nice, comfy space to crawl into after your bath.

Cost: $4 and up, depending on how many spa items you want to buy.
More Info: You can pick up high-end aromatherapy bubble bath soap, scented candles, skin-moisturizing oils, and exfoliating body scrubs on the cheap at your local T.J. Maxx, Marshalls, and Ross stores.

Want to be a gorgeous bride? AisleDash offers five beauty routines you can start right away, so that you can be “radiant and lovely on the Big Day.”

1. Exercise and get enough sleep:We all know the benefits of exercise, but in the pre-wedding rush, many brides forget how important sleep is in maintaining your body’s natural balance. Exercising, adequate sleep (as well as eating right and drinking plenty of water) will contribute to a peaceful state of mind, a trimmer physique, and a glowing complexion.

2. Visit a doctor: if you have skin problems, you might want to see a dermatologist who can recommend a new skin care product or procedure. Book your appointment in advance to make sure you have plenty of time to reap the benefits.

3. Stay out of the sun: A sun-kissed glow may look pretty, but dark suntans are out of style. If you still want a hint of color, try a self-tanner… but don’t experiment the day before the wedding!

4. Get your brows in shape: Beautifully sculpted brows can transform your face. If they’ve been misshaped, they will need time to grow in correctly, so find a stylist who can help you grow them and shape them. Three months should be enough time to do the trick.

5. Treat yourself right:  A massage may sound like a luxury, but a relaxed bride is a lovely bride. Not only that, massage therapy can help reduce stress, improve posture, boost your immune system and decrease anxiety.