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Wake Up Light as Natural Ergogenic Dawn Simulation Increases Early Morning Physical Cognitive Performance

What could be better than starting your day with the first rays of the sun? Doing this with a person you love, I suppose.

If you have listened to Super Human Radio earlier this week (download episode), you will have heard that Carl "caught" me off guard calling me without prior notice during the live show. We ended up talking about the use of melatonin and my beloved "daylight lamp" (light therapy lamp), which kept my energy levels up even at the darkest winter mornings over the past couple of months.

If you listened to the show, you may also remember that Carl mentioned that it would be great to have a light-based alarm clock - something like a light therapy lamp that increases its intensity gradually at a given time and will thus wake you up from a deep slumber.

You can learn more about sleep and the circadian rhythm at the SuppVersity

Sunlight, Bluelight, Backlight and Your Clock

Sunlight a La Carte: "Hack" Your Rhythm

Breaking the Fast to Synchronize the Clock

Fasting (Re-)Sets the Peripheral Clock

Vitamin A & Caffeine Set the Clock

Pre-Workout Supps Could Ruin Your Sleep

Well, I already mentioned during the show that a corresponding device is already available, but pretty useless for someone who usually uses blindfolds to get a good nights sleep. For the rest of you, who are sleeping in a pitch black room without covering their eyes with a blindfold, on the other hand, Carls suggestion could be a viable means to "improve both cognitive and physical performance after waking." (Thompson. 2014).

This is at least what a recent study from the University College London would suggest. For the corresponding experiment, the researchers from the Department of Epidemiology and Public Health recruited 8 young adults (four males; four females) with a mean age of 24 ± 9 years who had not been involved in nocturnal shift work or undertaken transmeridian travel during the past 30 days (thats important to ensure that their circadian rhythm was not messed up in the first place).

Dawn Simulation? How did that work? Two dawn simulation devices (Lumie Bodyclock Active 250) were placed at either side of the participants’ bed at a distance of 30 cm to ensure they were exposed to the light. thirty minutes prior to waking, dawn simulation was initiated, starting at 0.001 lux and rising to 300 lux following a sigmoidal illumination ramp. Accuracy was confirmed by measurement of illuminance with a digital photometer.

The trials themselves were ordered in a counterbalanced fashion and were separated by 5–9 days. In the two days leading up to the tests, the participants were asked to sleep the exact times in their own homes that they would in the laboratory. to monitor compliance wrist accelerometers were issued.

Did you know that previous studies support the use of dawn simulations to tread seasonal effective disorder, where it was on top of that associated with lower remission rates than regular light therapy (Avery. 1993 & 2001). In addition, dawn simulations have been shown to have beneficial effects on the necessary and natural and healthy (Clow. 2010) early morning increase in cortisol (Thorn. 2004)?

"The experimental trials were identical with the exception of the 30 min prior to waking. During this time par ticipants either slept normally in complete darkness, the control condition (c), or were exposed to dawn simulation (DS).

Each night’s sleep ended with an audible alarm. At the same moment, a researcher entered the room to ensure that the participant was awake. Participants were then allowed to attend the bathroom if required.

After waking, a 75 min testing protocol commenced which consisted of: three bouts of cognitive assessment, one physical performance test and monitoring of physiological and subjective variables." (Thompson. 2014)

In view of the fact that I already gave away the results, its probably not really surprising that the data in Figure 1 confirms that being waken up by artificial sunlight had significant beneficial effects on the cognitive and physical performance of the subjects.

Figure 1: Changes in number of total additions and reaction time in cognitive tests (Thompson. 2014)

What did not differ, though, were the sleep efficiency, sleep latency, and the total sleep time. In a similar vein, the differences in perceived sleepiness and body temperature were visible, but not statistically significant.

The Philips Wake Up Light, I mentioned on the air has a similar 300lux daylight lamp as the device used in the study at hand.

Bottom line: Overall my good friend Carl Lenore was thus (once again) right. Emulating the Suns "natural" wake-up call will get your body and mind going in the morning. The fact that this worked with only 300 lux and eventually being woken up by the usual nasty alarm clock is telling me that it may be worth checking what happens if you ditch the alarm clock altogether and increase the light intensity from 0 to 10,000 lux so that the light and not the alarm clock wakes you up.

Whether this or the addition of a "post-wake-up" session in front of a light therapy lamp, as the one I use, provides additional benefits, would yet have to be verified in a controlled trial.

References:

• Avery, David H., et al. "Dawn simulation treatment of winter depression: a controlled study." American Journal of Psychiatry 150 (1993): 113-113.
• Avery, David H., et al. "Dawn simulation and bright light in the treatment of SAD: a controlled study." Biological psychiatry 50.3 (2001): 205-216.
• Clow, Angela, et al. "The cortisol awakening response: more than a measure of HPA axis function." Neuroscience & Biobehavioral Reviews 35.1 (2010): 97-103.
• Thompson, Andrew, et al. "Effects of dawn simulation on markers of sleep inertia and post-waking performance in humans." European journal of applied physiology (2014): 1-8.
• Thorn, Lisa, et al. "The effect of dawn simulation on the cortisol response to awakening in healthy participants." Psychoneuroendocrinology 29.7 (2004): 925-930.

Regular Skin care for Combination Skin Type Natural tips and tricks

Its the most common type. Its the combination of both oily and dry skin. Facial tissue will have traces of oil coming from your nose and forehead, but will be clean in the areas that touched your cheeks.
As combination skin has patches of both dry and oily skin, and it requires both oily and dry types of skin care in relation to particular facial areas. Dry areas are mostly cheeks and around the eyes. They should be treated with rich creams and moisturizers. Whereas oily portions which mostly includes forehead and nose, requires thorough cleaning.
Provide regular cleansing and while cleansing emphasize on oily parts and clean them deeply. The oily part need to be deeply cleansed and toned with regular application of home-made astringents.

Like wise dry part should be moisturized thoroughly whereas oily part should get minimum moisturizer. Home-made cold or moisturizing creams are best.  Both the dry and greasy areas need moisturizing only take care of measurement. 

In my earlier article i have shown basic skin care routine are for every skin type which include four steps

• Cleansing
• Removing dead cells/skin
• Toning
• Moisturizing

Here I will show u some extra steps best for your own skin type i.e. combination skin...

Step #1. Cleansing for Combination skin:
Cleansing  is a must step for every skin because no matter what you do you cant keep your skin away from dust, harmful sun rays, wind and even stress. When a person is under stress his/her oil producing glands become more active , produce more oil and make your skin look dull and dark. That why when you wash you face it refresh your skin as well as release stress to some extent.
For improving combination skin follow steps below:

• Cleansing for combination skin should be performed two to three times per day.
• Best timing for cleansing are morning and evening. Before going to bed if u feel like your skin need cleansing you can add that too in you routine.
• Use pleasant warm water to splash face.
• Clean your face with a mild natural cleanser neither very thick and creamy nor totally clear oil free, avoid soap.
• Apply using finger tips in circular motion. 
• Massage for one minute and emphasize on oily area more then dry.
• Wash out properly.
• Dry out using soft towel.
• Take a cotton bud or soft tissue dip in rose water and apply to your face thoroughly, it will refresh your face. Regular use will give a rosy complexion and a glow to your skin.
• Dont use anything like towel or tissue for drying. Leave it to dry itself.
• This will complete your cleansing process.

Step #2. Removing dead skin:
Removing dead skin also known as exfoliation process is important for keeping skin healthy and its the best way of giving younger look to combination skin. Its seems artificial or harmful but its totally natural process as many people dont know our skin shred thousands of cells per minute. Manually removing dead cell only enhance that process and end up giving you a glowing look.

• Over doing exfoliation process can damage the skin so only repeat this process once or at max twice a week.
• There are many ways to exfoliate facial skin such as exfoliating soup, scrub or tools like gloves, face brush, cleansing pouch, facial cloths etc.
• To remove dead skin use pleasant warm water to splash face.
• Use soft scrubs such as Clean n Clear, Farmasi or Neutrogena  or exfoliating tool such as gloves to rub gently in circular motion.
• Dont press hard and remember to be extra gentle with dry area.
•  Rinse off your face thoroughly and move to the next step.

Step #3. Toning for combination skin:
Rose water that I have mentioned in cleansing also work as best toner if u feel thats enough for refreshing your skin you can skip this part. Where as for giving an extra glow and protection to your face you can always get a light toner. It never gives any side effect for any skin type.

• Apply toner right after cleansing(or exfoliation process).
• But it can be also be applied any other time of the day as well.
• It best to use toner  two to three times a day.
• Apply using cotton bud or soft facial tissue for even spread.
• Rose water, Aloevera juice and lavender water are the best toner for combination skin.
• Again leave to dry off naturally.

Step #4. Moisturizing for combination skin:
Moisturizing is the very important step. If skin is fully moisturized pores will not collect dust hence black heads and open pores will not be created.

• Apply two times a day followed by toner.
• Waite for toner to dry before applying.
• Dont use very creamy, greasy or thick creams. light lotions like baby lotion, ponds, dove etc are best for combination skin.
• Remember oily areas need very less moisturizing so emphasize more on dry area.
• Buttermilk, avocado, honey, olive oil are best natural moisturizer.
• Natural oils that are good for combination skins include olive, jojoba and primrose oil.
• Some homemade moisturizing lotions are made with essential oils suitable for your skin such as lavender, rose and Neroli.

Apply the recommended moisturizer to clean, dry skin and allow the skin to absorb the moisturizer. Do not over-moisturizer but apply enough for your skin to absorb and remove extra with soft tissue.

Combination Skin care before Sleeping: 

Adopt following steps before sleeping if you have combination skin.

• Wash your face two to three times for softening your skin.
• Use cleansing product only if your skin feels dusty or oily and apply only to oily area.
• Dry out with soft towel.
• Now wash with pleasant warm water for 5 times.
• Dry out again.
• Apply moisturizer to dry area and very little to oily part. Let your skin absorb it. Remove extra with tissue and have nice beauty sleep.

How To Get Rid Of Athletes Foot With Natural Way

There are many ways to get rid of athletes foot naturally. Athletes foot is a fungal infection that develops in the moist areas between the fingers stiff and sometimes on other parts of your foot. Athletes foot usually causes itching, stinging and burning. The disease is caused by a fungus, Trichophyton or Epidermophyton, the legs will form a smooth scales or itchy rash, rude and cause pain in between the toes. Even can also form a fluid-filled blisters.

Athletes foot is contagious. It can spread rapidly from an infected person or from infected surfaces, such as towels, shows, socks, wet floors of pools and bathhouses.

Spread can be:

• By direct contact with an infected individual. Here there is skin-to-skin contact.
• By indirect contact with contaminated material like bedding, shoes, socks, clothing, wet surfaces at pools, baths, showers etc.

Symptoms of athletes foot

There are several signs and symptoms of athletes foot even if you can not have One of those:

• Itching, stinging and burning between the toes

• Itching, stinging and burning on the soles of the feet

• blisters that itch

• Peeling skin especially between fingers and feet

• Dryness of the skin of the lower leg or side

• thickened nails, brittle, rough, blackened or not located on its place

Causes of athletes foot

A group of fungi called dermatophytes causes athletes foot. These organisms grow on the outer surface of the skin. In response to the growth of this fungus, the base of the skin to produce more skin cells than usual. Then the cells are pushed to the surface of the skin so that the skin becomes thick and rough. The organisms that cause athletes foot thrive in a moist environment.

Risk factors of athletes foot

You have the risk of athletes foot is greater if:

• Men

• Often wearing damp socks or tight shoes

• Share things with someone who is infected with fungus

• Frequently visiting public areas where infection can spread, such as locker rooms, saunas, swimming pools, public baths, etc.

• Having a weak immune system

Tips To Get Rid Of athletes foot Naturally

Alcohol

Rubbing alcohol is used for a number of things so it shouldnt come as a surprise that it can be used for treating athletes foot. Just dilute a dab of rubbing alcohol with water and soak a cotton ball with it. You will want to apply the rubbing alcohol soaked cotton ball to the infected area of the foot and allow it to dry. Try this rubbing alcohol remedy. It is cheaper than over-the-counter or prescription medications and most of us already have rubbing alcohol in our medicine cabinets.

Aloe Vera

Aloe Vera can be used for all sorts of ailments. This simple yet effective treatment can really work in soothing the problems caused by athletes foot. Just apply Aloe Vera twice a day to the infected area of your foot.

Apple Cider Vinegar

For athletes foot you will want to use apple cider vinegar because it isnt as strong as regular white vinegar. Just soak your foot in a 50/50 mixture of apple cider vinegar and water for 10 minutes every day for up to 10 days or until the symptoms disappear. Diluted apple cider vinegar will relieve the itching and peeling caused by athletes foot. You can also soak a cotton ball in the vinegar, apply it to the infected area of the foot and allow to dry. Vinegar has anti fungal properties that kills the fungus and prevents athletes foot from returning.

Baking Soda

Baking soda can work wonders for a lot of different ailments. Soak your feet in a solution of baking soda and water for at least a half hour every day. Another effective way to use baking soda for athletes foot is by sprinkling dry baking soda on your feet and in your shoes. By doing this, the baking soda soaks up the perspiration and keeps your feet dry.

Garlic Powder

Sprinkle a little bit of garlic powder on the infected area of your foot twice a day. You can also wash your feet with garlic juice.

Honey

Rub raw honey on the infected foot and keep it on overnight. Dont forget to wear socks to protect your bed linens.

Onion Juice

This remedy sounds gross but has proven to be very effective. Apply onion juice with a cotton ball or paper towel twice a day to the infected foot

Consult your doctor if this is the first time youve had athletes foot or if the symptoms persist or worsen.

How To Prevent athletes foot

These tips can help you avoid athletes foot or overcome the symptoms if the infection occurs:

• Keep your feet stay dry, especially between the toes

• Use natural materials that do not cause the moisture in the feet, such as cotton or wool

• Change socks regularly

• Use shoes that have air flow and light

• Provide a replacement shoes

• Protect your feet while in a public place

• Use anti-fungal powder

• Do not borrow from each other shoes