The Zen Ten

Sweet Dreams

Do your clients spend more time counting sheep at night than they do resting? More than 40 million Americans suffer from chronic sleep disorders each year. An additional 20 million experience occasional problems, including minimal, disturbed or excessive sleep, according to the National Institute of Neurological Disorders and Stroke.

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Dehydrated skin, puffy eyes and dark circles are telltale signs of insufficient shut-eye. "Because sleep is an ideal time for cellular renewal and overall repair of the skin and other organs, poor sleep becomes quite apparent in the complexion," says Howard Murad, M.D., associate clinical professor of medicine (dermatology) at UCLA and founder of Murad Inc. "Your body naturally produces the ultimate sleep aid—melatonin—so sometimes the trick is just to encourage it to repair its own cycle."

The spa setting can play a vital role in encouraging a good night's sleep. "Clients should indulge in services that promote relaxation, such as massage and bath-type treatments that include a calming aromatherapy component," says Murad, who also owns the Murad Medical Spa in El Segundo, California, and a chain of Murad Inclusive Health Centers. "Lavender is amazing for helping to induce sleep and relaxation. Aromatherapy is also an easy take-home therapy for before bedtime."

Here are Murad's top 10 client recommendations for a better night's sleep:

1. Exercise regularly.

This will do more to improve clients' sleep than just about anything else. Beyond a healthy kind of tired, exercise also improves your digestion, metabolism and endocrine function so that your entire body is ready for bed when the lights go out. To learn how to provide fitness offerings at your spa for stressed-out clients, see Minding the Body.

2. Reduce any pain or discomfort.

Use acupuncture and supplements to relieve any minor pain that may be keeping clients up at night. This makes it easier to fall asleep and avoid sudden waking.

3. Get the proper amount of essential fatty acids.

Take an omega-3 supplement on a daily basis. These fatty acids help regulate the neurotransmitters dopamine and serotonin—chemicals in the brain that directly affect sleep regulation.

4. Eat and drink in moderation.

Avoid heavy, spicy foods and alcohol for two hours prior to going to bed.

5. Quiet your mind.

Turn off the TV one hour prior to sleeping and shut off the cell phone and computer two hours prior. Meditate to clear your head and center your body.

6. Relax.

Get a massage as late in the evening as possible or take a warm bath before bedtime. Use aromatherapy, have soft music playing and dim the lights.

7. Reflect on the positive.

Write down three good things that happen to you each day. Don't engage in serious discussions or attempt to resolve any conflicts shortly before bedtime.

8. Optimize your sleep.

Utilize topical and internal products that add depth to your sleep and your skin's repair cycle. Look for ingredients such as melatonin and GABA.

9. Have sex.

Not only does sex leave us pleasantly exhausted so we rest better, but our bodies start to anticipate a good night's sleep as the ultimate payoff.

10. Create an ideal sleep environment.

Your bedroom should be cool, dry, dark and quiet. Turn off all the lights, close the shades and set your thermostat to between 64 and 68 degrees F. Let the dog and cat sleep elsewhere, and use bedding and sleepwear that are appropriate for the season.

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