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Expand your offerings safely with Advanced Esthetics Insurance at ascpskincare.com 65 People typically get about 20 percent of their water from food. On average, this means women need about nine cups of fl uid per day and men about 13 to help replenish the water they lose. 18 Sleep, Bathing, and Self-Massage Sleep is necessary. Cognitive performance and vigilant attention decline quickly after more than 16 hours of continuous wakefulness, and sleep defi cit from partial sleep deprivation can accumulate over time, resulting in a steady deterioration in alertness. 19 Getting enough sleep has many benefi ts. It can help reduce illness, maintain weight, lower the risk for serious health problems like diabetes and heart disease, reduce stress, improve mood, and help you interact better with others. 20 Proper sleep also helps you think more clearly, form long-term memories, make good decisions, and avoid injuries. A warm bath or shower before bed can help you fall asleep and improve sleep quality. The optimal time to take one is 1–2 hours before bed. A warm bath brings the blood in your body toward the surface of your skin. Your hands and feet act as radiators for that heat, helping to transport it from the core of your body to the surface. We tend to gradually cool by evening. Augmenting that natural cooling of the body's core temperature may be a way to promote sleep. 21 A pre-sleep bath combined with self-massage could help reduce stress and promote sleep. Studies have found that massage can have psychological benefi ts, with an average decrease of 31 percent in cortisol levels. 22 (Find out more information in "Reset for Relief " on page 82.) Your Nightly Self-Care Program Start with a vigorous dry brush to get your circulation going and exfoliate or use a salt scrub. Rinse o in the shower afterward. Follow with a warm bath enhanced with seaweed extracts to restore essential nutrients to the skin or use a seaweed-based sheet mask. When you're done, massage in body cream or oil. You can enlist a partner or use a massage tool such as a Kansa wand, which has been used in Ayurvedic tradition for centuries, to help relax your muscles. Finish with a hot cup of herbal tea before bed. You'll sleep much better! GET T Y IMAGES