Author: HairWeavings Editorial Team

It may come as a surprise to learn, but we still don’t have a good understanding of why we sleep or what actually goes on while we are sleeping. One theory holds that the brain needs to “clean house” and restore itself (recharging). Another suggests that sleep is an adaptive strategy for conserving energy and slowing metabolism. Still another, quite practical one, suggests that sleep is a strategy for not being eaten by other animals.

There is so much we don’t know. We don’t know how much sleep we actually need. When we observe different mammals, sleep can range from months (think hibernation), to nano-seconds. Humans seem to sleep more when they are younger, a bit less after adolescence, and then in differing amounts at the later stages of life.

To Sleep, Perchance to Dream?

We don’t know why we nap; but we know that napping is good for some folks and an indication of illness for others. We don’t know why some people are able to sleep during the day and not at night or why most people sleep at night.

And speaking of nighttime, we know that most of us dream. We know that because people report their dreams, and researchers can wire you up and see your brain waves shift in predictable patterns. But we don’t know why we..000 are dreaming.

What Do We Know?

We do know that quality sleep is essential to brain health at any age. This is especially true for those of us over 50. Maybe, like me, you were taught that eight hours of sleep a night was the gold standard. Turns out that this is the average. Some of us need less and some of us need more.

To confound that information, we don’t all need to get our sleep at once. I know people who sleep 3-4 hours at a time, then get up and do things for a couple of hours, and then go back to bed for another 3-4 hours. This is just perfect for them!

For others, a combination of short naps during the day lends itself to sleeping steadily through the night. Still others, especially those who are managing pain medications, find themselves sleeping 10-12 hours.

There is no single “right amount” of sleep for everyone. Finding what is “just right” for you can be challenging, but it’s important to keep in mind that your needs are the ones that you are targeting. And you are worth the effort!

Insomnia: The Scourge of Old Age

An all-too-common complaint for many of us as we age is insomnia. This is one of those experiences where worrying about being unable to sleep contributes to not being able to sleep. Telling someone to stop worrying doesn’t seem to work (who knew?). Finding out what is causing the sleep disruption is essential in deciding how best to treat it and getting you back to a regular routine.

Here are just a few reasons that contribute to poor quality sleep and may result in insomnia:

1. hunger,
2. diet,
3. lack of exercise,
4. being dehydrated,
5. too much light,
6. having screens on (TV, phone, iPad),
7. being in pain,
8. feeling anxious or depressed,
9. feeling sad,
10. being sick,
11. being excited or anticipating something good happening,
12. being scared or anticipating something bad happening,
13. change of environment,
14. change of sleeping partners,
15. sleeping with/without pets,
16. change of season,
17. noise (silence),
18. temperature,
19. weather

Some Tried and True Tips When Sleep Doesn’t Come Easily

You can see from the list above that lots of things can interfere with getting a good night’s sleep! Some of them you have control over and some of them you do not. To the degree you have control over your environment (light, sound, temperature), find your happy medium and do your best to maintain it.

If you do need to manage change, then cut yourself some slack and allow yourself time to adjust. When it is due to a physical issue (pain or illness), make good use of your primary care provider. When it is due to a psychological problem, reach out to a therapist and get support.

Here are things that all of us can benefit from using in creating good sleep habits:

• Stop eating a couple of hours before going to bed.
• Stay hydrated!
• Keep a regular bedtime.
• Sleep cool (between 60 and 65 F).
• No screens; turn off noise and lights.
• If you wake up, don’t toss and turn. Get up, move about a little bit (it’s like re-booting your phone), then repeat your going to bed routine.
• Cut yourself some slack. If you don’t sleep well for a couple of nights, that is okay.

If you find yourself having trouble falling and staying asleep on a regular basis (more than a week or two), contact your primary care provider and get a referral to a sleep specialist.

Take Home Message

Here’s the take home message: Ask yourself when you wake up, “Do I feel refreshed? Do I have energy?” If the answer is “Yes” to both, it really doesn’t matter how many hours you slept. If your answer is “No,” then pay attention to the different things mentioned above and see what needs changing.

Sweet dreams!

Let’s Have a Conversation:

What is your sleep routine? What factors influence your sleep? Are you an average sleeper, or do you need less or more than eight hours of sleep? Do you nap during the day? What do you do if you wake up at night?

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Photo + ID: @drnicolemartin

Originally posted at: Nicole Martin’s Green Short Sleeve Midi Dress

When I do one-on-one Zoom makeup consultations, I often hear women say, “I always wear neutral eyeshadow colors because I’m a little scared to step outside my comfort zone and combine different eyeshadows. I’m afraid I’ll look like a clown! But I’d love to change up my look.”

I can definitely understand the feeling of looking at an eyeshadow palette like the one you’ll see in the video and feeling absolutely intimidated by the thought of incorporating any of these colors into your makeup look. Because, after all, when we look at an eyeshadow palette like this, how do we know what eyeshadow colors to combine and which colors to put where so we’ll look polished and not garish?

But combining different eyeshadow colors into our makeup look can bring us a lot of joy, and it can also be a lot of fun. As one woman commented after watching one of my videos:

“I’m in my late 40s and have started experimenting with colorful eyeshadows only recently. I am working on trying to feel less self-conscious when I go out in public because the vibrant colors that I’m drawn to bring me so much joy. Plus, it feels great to explore the more creative side of my personality.”

And the good news is that we don’t have to dive right in and use lots of bold color. Instead, we can take baby steps to see what will work best for us.

Since there are no rules in makeup, we can create any kind of look that we love. But there are some guiding hints we can take from color theory that can help us feel far more comfortable combining colors. Applying the science of color theory to our makeup color selections can help us create beautifully harmonious looks.

So let’s take a look at seven different eyeshadow combination possibilities that can give us some helpful guidance if we want to experiment with some new eyeshadow looks.

Combination #1

The first of these seven different combination possibilities is to combine a color you don’t normally use with neutral colors that you’re already comfortable wearing. And one great way to pick a great additional non-neutral color for your eyes is to pick a complementary color from the color wheel that will make your eyes really “come alive” and “pop.”

Complementary colors on the color wheel are those colors which are opposite each other. So on the color wheel I’ve included in the video, you can see that there are some beautiful pink or purple tones across from green which could look gorgeous on those of you with green eyes.

The complementary colors across from blue on the color wheel are warm shades of brown, copper, peach or orange. And when you locate brown on the color wheel, you can see that various shades of blue are the complementary colors opposite brown. And although grey is not on the color wheel, pinks, purples and bronze shades can really make grey eyes pop.

So now that we know a color that will make your eye color pop, we can take baby steps to incorporate this color into your neutral eye look. As you can see in the video, I have on a neutral brown eyeshadow look on one eye. And since a great complementary color for my brown eyes is blue, I’m going to apply a beautiful deep blue called “Pool Party” from Colourpop’s “Cabana Club” eyeshadow palette.

Try These Baby Steps

One of the ways you can take baby steps to add this color to your neutral look is to apply the blue in small, strategic doses rather than applying it on a large area of your eyes. So in the video I’m going to demonstrate all the baby step ways we might add this beautiful deep blue color to our neutral eyeshadow colors. You certainly won’t apply this color in all the ways I’ll be sharing with you, but I’m going to demonstrate each of these different ways you can add a complementary color to a neutral eyeshadow look.

The first way is to add this new color as eyeliner. Another way to add this color in a small, strategic dose is to apply and blend a small amount of the complementary blue color on the outer corner of the eye. A third option is to apply just a touch of the color above the crease and blend it in thoroughly.

A fourth way is to use a light version of the color as an inner corner highlight. In the video I’ll take the lightest blue color from the NYX Ultimate Vintage Jean Baby palette and mix it with some of the white to lighten it and then apply it on the inner corner of my eye.

A fifth way is to add a touch of the navy color to the bottom lash line. And a sixth way would be to apply navy blue mascara. So those are all the ways you can add an additional complementary eyeshadow color to a neutral eyeshadow look.

Be sure to check out Elise’s YouTube channel which specifically focuses on makeup tips, techniques, and product reviews for those of us 50+. Don’t forget to subscribe!

Combination #2

The second way to combine colors is to combine different shades of the same color by using light, medium and dark shades of that color. So you could apply all green eyeshadow going from very light green to a deep green or a light lavender that moves into medium or deep purple. This is called a monochromatic eyeshadow look.

You can apply these shades anywhere on your eyes, but it can be especially fun to go from light to dark colors across the eyelid or from light to dark across the crease area. Some examples of monochromatic eyeshadow palettes are these three from Colourpop: “High Tide,” “Blue Moon” and “Orchid You Not.”

Combinations #3, #4 & #5

The third way is to use all cool colors or all warm colors. The cool colors on the color wheel are on the left side and the warm colors are on the right side.

The fourth way is to mix a warm with a cool tone. This gives a little pop to the eye area and is one of my favorite ways to add more interest and dimension to an eye look. In the video I’ll add a warm color to some cool and neutral colors I’ve already put on my other eye from my Juvia’s Place Warrior II palette. Then I’ll add in a pop of orange from this palette by placing a small amount of orange just above my neutral brown crease color in the center of my eyelid.

The fifth way is to combine analogous colors. Analogous colors on the color wheel are those colors that are next to each other such as blue and green, yellow and orange or purple and blue.

Combinations #6 & #7

The sixth way is one we’ve already touched on earlier and that’s to use eyeshadow colors that are complementary to our eye color such as pink or purple for green eyes or peachy warm tones for blue eyes. Or, you could simply put two complementary shades together on the eyes such as blue with a touch of orange or green with purple.

And the seventh way is to apply triadic colors. Unlike colors that sit next to or directly across from each other on the color wheel, triadic colors are equidistant on the color wheel. When you join these colors, they form a triangle. Triadic colors would be red, yellow and blue or green, orange and purple.

I hope this article and video gave you a little inspiration to try out some new looks with some fun, interesting new colors. After all, color can bring us great joy and really add some fun to not only our makeup application, but also to our lives since there’s definitely a relationship between colors and emotions. There’s even the term “dopamine dressing” to describe the mood boosting benefits of wearing certain colors. So I hope you pull out those less often used palettes, have some fun and play with color.

Here’s a guide on choosing makeup colors: HOW TO CHOOSE THE BEST LIP, CHEEK AND EYESHADOW COLORS THAT WILL HELP YOU GO FROM GOOD TO GORGEOUS.

Let’s Have a Conversation:

Are you open to exploring makeup combinations that are a little more bold than your usual neutrals? Have you tried a combination that works especially well for you? How did you put it together?

Throughout our lives we participate in various health/medical screenings to see if we have, or are at risk for developing, certain health conditions or diseases. We participate in screenings for our blood pressure, glucose levels, cholesterol values, body weight and composition, eyesight, posture, etc.

As we age, there seems to be an increasing number of recommended screenings such a colonoscopy or mammogram, to name but a few. These screenings not only identify risk for or the presence of disease but increase our own relevant awareness of our state of wellness.

More importantly, important health test values should serve as powerful intrinsic motivators to cause us to act in meaningful ways to reduce our risk or achieve a level of control of a health condition.

Have You Heard of the Handgrip Dynamometer Strength Test?

A screening that most individuals have not heard about or participated in is the handgrip dynamometer strength test.

The test simply requires that a person squeeze, with as much force as possible, a handle type devise (see below) that measures pounds or kilograms of force they produce with their grip.

The unique and important thing about a handgrip dynamometer strength test is that multiple studies have validated its use as a simple, reliable, and inexpensive assessment of overall strength and a valid future predictor of physical disability, mobility limitation, and certain diseases.

What Does the Research Actually Show?

• Because the pull of a muscle on its attachment to a bone stimulates the laying down of bony matrix, producing a thicker and more dense bone, muscle strength is related to bone mineral density. Consequently, a systemic review of literature has confirmed a relationship between decreased grip strength and the increased incidence of hip fractures.
• Weak grip strength has shown to be a strong predictor of all-cause mortality in community-dwelling populations.
• A reduction in grip strength is a significant predictor of cardiovascular mortality for men and women.
• For individuals admitted to a hospital with chronic obstructive pulmonary disease, there was a significant difference in mean grip strength between patients admitted to the intensive care who died compared to those who survived.
• Low grip strength in mid-life is a strong predictor of mobility and personal care disability in early old age.
• The risk of falling over a period of one year is significantly greater among both men and women whose grip strength is below the 25^th percentile.
• The association between grip strength and the combined rate of hospital admission/death over a 10-year follow up period was examined showing a significantly greater risk of any emergency admission/death with individuals with low grip strength.

Several researchers evaluating the effect of grip strength on a variety of health outcomes recommend that grip strength measures are a “useful indicator of overall health” and as a biomarker of health status.

Further, they state that there is “adequate evidence to support the use of grip strength as an explanatory or predictive biomarker of specific outcomes such as generalized strength and function, bone mineral density, fractures, falls, nutritional status, disease status and comorbidity load, cognition, depression, and sleep, hospital-related variables and mortality”.

Considering the predictive ability of this simple test, hand grip dynamometry measured strength should be considered as a vital sign, useful for screening middle-aged and older adults, and the data presented as a motivational stimulus to help at risk individuals begin or increase a strength training program for a future greater quality of life.

Where Are Handgrip Dynamometry and Other Strength and Balance Tests Administered and Appropriate Intervention Follow-up Provided

One organization is the American Physical Therapy Association. It has developed a preventive care program titled Annual Physical Therapy Visit. This initiative is designed to optimize movement and promote health, wellness, and fitness by allowing physical therapists to perform screening of elderly individuals to identify health risks and determine appropriate recommendations.

The screening consists of:

• An interview with assessment of physical activity, smoking and alcohol use, nutrition, sleep, health history, social determinants of health.
• Resting vitals – heart rate, blood pressure, pulse oximetry.
• Movement screen evaluating how participants move, if movements provoke symptoms, and identify impairments for further revaluation.
• Physical function tests including handgrip strength, static balance, gait speed, sit-to-stand performance.
• Consultation – the assessment results are used to identify fall risk, sarcopenia and frailty, deficits in function, need for physical activity plan, cardiovascular concerns, and social determinants of heath.
• Referral Protocol – based on the results of the Annual Physical Therapy Visit screening and a well-designed rubric, appropriate referral can be made for physical therapy intervention, referral to another healthcare provider (physician, social worker, occupational therapist, nutritionist, smoking cessation program, cardiac or pulmonary rehabilitation), or community program (YMCA, Fit for Life, Local fitness clubs/organizations, CrossFit, Silver Sneakers, etc.).

Bottom Line

If a person does not know if they have a risk factor (e.g., high blood cholesterol), they are unlikely to engage in an intervention to reduce that risk factor.

Because a low handgrip strength score is consistently associated with a greater likelihood of premature mortality, the development of disability, an increased risk of complications for prolonged length of stay after hospitalization or surgery, and certain diseases, why not consider getting your handgrip strength tested by a local physical therapist or other professional trained in administration of the test and follow up interventions?

Transitioning into or experiencing older age can be more enjoyable, meaningful, and of a greater quality with a body that has the strength and mobility to allow you to go and do with more vigor and capability.

Whether or not you have a handgrip dynamometer strength test, I hope you can see that the benefits that can come from resistance training are many. And the really cool thing is that it is never too late to start a strength training program. When will you begin yours?

Let’s Have a Conversation:

When was the last time you went for a medical screening? What was the screening about? Have you heard of the handgrip dynamometer strength test? What do you think this screening will show for you?

Spring cleaning has been viewed as a tradition and ritual for thousands of years, with the earliest roots found in Jewish, Middle Eastern and Chinese cultures.

For these cultures, and now here in the United States, spring cleaning corresponds with the end of winter and the dawning of the new spring season, which we are now entering.

Springtime is the natural cycle of revitalization and renewal of nature, which we are inherently a vital part of. What if this tradition was turned inward and you spent some time clearing out beliefs, stories, and emotions that no longer serve you?

What would this look and feel like?

In this article, and the accompanying video, we are going to answer these questions as we explore how to do spring cleaning for your emotions with eight steps to declutter your mind.

A Season of Inner Renewal

With a gradual uptick in temperature outside, coupled with the vibrant colors of nature blooming, spring initiates a natural stirring within people to refocus and renew their lives.

To make the most of this season of renewal, it must happen from the inside out. For what is the point of cleaning up your home if your emotional state remains a mess?

That is why this time of year signifies more than just a transition from the cozy confines of a blanket, and a warm cup of tea, to outdoor adventures in nature.  

While traditionally associated with the home, spring cleaning is more than tidying up your living space. It is about embracing the immutable law of nature, which is change.

To make the transition of change easier and more fun, it is time to go inward.

Ushering in a New and Better Life

Although spring cleaning is traditionally associated with tidying up and decluttering physical spaces, it can also be applied metaphorically to declutter your mind.

To guide you through this process, here are eight proven steps to declutter your mind and promote mental clarity:

Identify Mental Clutter

Awareness is the first step in decluttering your mind. Take some time to reflect on worrisome thoughts, limiting beliefs, and unhealthy emotions that occupy your mind. Notice any recurring patterns or negative self-talk, especially outdated stories that are no longer serving you.

Practice Mindfulness

Engage in mindfulness techniques such as meditation or deep breathing exercises. These practices help you become more present and observe your thoughts without judgment. Practicing mindfulness is also an essential part of letting go of unnecessary mental clutter.

Journaling

Journaling your thoughts, worries, and emotions brings clutter out of the mind and into a physical space where you can tangibly observe them. This allows you to externalize internal dialogue, gaining a new perspective on your emotions. It can also help identify patterns or areas of focus for personal growth.

Prioritize and Let Go

To let go of unnecessary emotional baggage, you will want to assess your mental priorities. To do so, identify what truly matters to you and allocate your mental and emotional energy accordingly. Recognize that it’s impossible to control everything. Learning to let go of what you can’t control and no longer need, can free up mental space.

Set Healthy Boundaries

Establishing healthy boundaries in your life protects your mental and emotional well-being. Say no to commitments that overwhelm you or drain your energy and say yes to what makes your heart sing. This helps prevent mental clutter and creates space for activities that bring you joy and fulfillment.

Practice Self-Care

Engage in activities that nourish your mind, body, and soul. This can include exercise, spending time in nature, reading books, laughing more, pursuing hobbies, or connecting with friends and loved ones. Self-care is about loving yourself enough to declutter your mind by engaging in relaxation and positive emotions.

Challenge Negative Thoughts

Notice negative self-talk or limiting beliefs and actively challenge them. Replace negative thoughts with positive and affirming statements. Practice self-compassion by reminding yourself daily that you are worthy and deserving of love and happiness.

Seek Support

Reach out to trusted friends, family members, or professionals if you need support in decluttering your mind. Sometimes talking through your thoughts and emotions with someone else can bring clarity and perspective.

Not a Once-a-Year Activity

Just as physical clutter accumulates over time, so does mental clutter.

Decluttering your mind is an ongoing process that requires regular attention. Therefore, this is not just a once-a-year activity.

By incorporating these steps into your daily routine, you can gradually create a more peaceful and focused mental space, allowing for greater clarity, improvement of your well-being, and a more fulfilling life after 60.

Remember, when you declutter your mind you instantly make room for new desires and dreams to blossom into a beautiful new life. For this reason and more, spring cleaning for your mind is an act of self-love.

I invite you to join me in the video where I will share additional insights on decluttering your mind, including three journal prompts to help you integrate what you are learning.

Let’s Have a Conversation:

Have you noticed too much mental clutter? What are you doing to accomplish inner renewal?