How to Improve Your Looks Like it or not, people judge you by how you look. I bet you judge yourself by how you look. Being good looking signals to others that you are healthy and have good genes. More importantly, when you improve your looks it makes you feel better, more attractive and more confident. Your everyday interaction with people improves. This is because your internal dialogue and self-image is reflected out into the world. Five areas to work on which are guaranteed to make a significant visible difference to your appearance in a few weeks: 1 Neck 2 Teeth 3 Jawline 4 Posture 5 Sleep Apart from dental work (if you need it) all these things can be improved with zero, or little, cost – and at any age. Note: This pdf is about how you look, not health; but being healthy, fit and vibrant positively affects how you look, especially in the long-term. Also, improvements in the five areas outlined will positively affect your health. ********************************* 1 NECK Whether you are strong or not, a skinny neck makes you look weak. A nice-looking muscular neck (not big and fat) not only enhances your physical appearance but also contributes to overall strength and stability. Looking athletic is more attractive than looking like a meat-head – a huge neck is not attractive and can cause sleep apnea (ref: https://www.encinosleepandtmj.com/sleepapnea-and-bodybuilders/), mostly because big necks are often fat necks, but this can also occur with big muscular necks. If you have a fat neck your priority is to lose fat. https://bonytobeastly.com/how-to-build-a-thicker-neck/ Whilst exercises such as shrugs and deadlifts can help some people gain neck size, they are not effective for most people. If you have been going to the gym for a long time but still have a skinny neck you need to target it with specific neck exercises. If you haven’t worked your neck at all you’ll be astonished how weak it is – don’t worry, strength and strength endurance improvements will come quickly. If you work consistently (3-4 x’s per week) you can expect to put 0.5 to 1.5 inches on your neck circumference within six months, depending on your responsiveness. You’ll notice visible improvements almost immediately. Continue on this road and the ‘pencil neck’ you’ve had all your life will be history. Three essential movements to build your neck: - flexion - extension - lateral flexion You will get great results from doing these with only bodyweight resistance. To progress further you can think about adding resistance. Basic program: Neck flexion Lie with your back on the floor (or a gym bench; ensure that your head is positioned slightly beyond the edge of the bench, allowing for free movement without obstruction). Place your hands either on your chest or alongside your body for stability and support. If you are on a bench, Keep your neck in a neutral position to start, ie., aligned with your spine. If you are on the floor, slightly raise your head off the floor. Lift your head upwards, bringing your chin towards your chest. This doesn’t need to be done slowly or superfast, a nice medium pace. Focus on using the muscles at the front of your neck to perform the movement. Lift your head only as far as feels comfortable and safe. Avoid lifting your shoulders off the bench or arching your back. Return to your starting position. Repeat for the desired number of repetitions. If you are new to this, twenty reps will probably make your neck burn like f**k. Stop when it gets too painful! Build up to be able to do 50 reps - this won’t take long. There are a bazillion set and rep schemes. I do 50 then go straight to extensions, rotations (optional), lateral flexions and lastly extensions, in one mega-set. You could do similar or do the traditional (sort of) 3 sets of 30 reps (say) of each exercise with appropriate rest between sets and exercises. Up to you. This is the stage where you want to build volume (total number or reps). If or when you get to the stage of being able to do 100 neck flexions in one go, then progress by adding resistance. This is not the final word, try out the progression which has the best results for you. Neck Extension This is essentially the opposite of the flexion. Lie face down on the bench with your chest and torso supported by the bench and your head hanging slightly off the edge. Keep your head in a neutral position initially, aligning it with your spine. Begin by lifting your head upwards towards the ceiling, focusing on using the muscles in the back of your neck. Don’t twist your head, go to your natural limit, don’t force it. Return to the starting position. Advice on sets, reps and progression is the same as for extensions. To add resistance you can hold a light weight gym plate against the back of your head or use a neck harness with weights attached. Note: this applies to extensions as well, except holding the plate against the front of your head! This exercise can be done lying face down on the floor, however the range of motion is limited. Neck Lateral Flexion Lie on your side on the bench with your head and neck extending slightly off the edge. Your body should be in a straight line, and your legs can be bent or straight, depending on what feels comfortable. Keep your head in a neutral position to start, with your face pointing forward. Place one hand on your hip or on the bench to stabilize your upper body. Lower your head sideways towards the floor, aiming to bring your ear towards your shoulder. Only lower your head only as far as feels comfortable and safe. This should not be a twisting motion. Return your head to the neutral position by engaging the muscles on the opposite side of your neck. This is one repetition. Again, the advice on reps, sets and adding resistance is the same as for the previous exercises. Alexander Cortes (follow on X @AJA_Cortes) has produced a short video showing these movements: https://www.youtube.com/watch?v=UN2cc9iZpYI&t=78s Josh Bryant (follow on X @joshbryant) shows these exercises performed on the floor, including neck rotations which I do: https://www.youtube.com/watch?v=XgNGiDMS2DE&t=20s Perform these exercises three times a week. The entire session only takes ten minutes max. Of course, there are other types of neck exercises (including the rotations I mentioned earlier) if you’re interested. Google them! 99.5% of the population will never do a neck exercise in their life, but if you have a puny looking neck you will only resolve it by targeting your neck directly. Trust me, even if you’ve been a pencil neck all your life, you’ll be rewarded with significant noticeable improvements. 2 TEETH Note: I am not a dentist! This is general advice for your interest. If you have dental issues, please consult a professional. There are many treatments and tooth care options available which are beyond the scope of this PDF. Crooked, discoloured, and decaying teeth have a profoundly negative impact on how you look, you should fix this. This is the only area (out of the five areas discussed in this PDF) which you may have to spend money on to rectify. A bad set of gnashers gives off negative impressions about you; poor dental hygiene, an unhealthy diet, a slovenly lifestyle, neglect and low socioeconomic status. I didn’t want to include a photo of bad set of teeth as it looks so disgusting. The worst I can tolerate looking at is below. Some people have teeth far worse than this. A nice-looking set: First off, I don’t apologise for reproducing here @BowTiedGatorDDS’s post of 31st December 2023 from X: If you want healthier teeth in 2024 these are the cheapest and easiest habits to adopt for the new year: -Tongue scraping - Mouth taping at night - Stop using alcohol-based and acidic mouthwash - Leverage nano hydroxyapatite for enamel remineralization - Use a gentle toothpaste that isn’t abrasive - Minimize processed carbs that stick to your teeth - Stop chewing ice - Practice nasal breathing - Chew xylitol gum - Floss 3x weekly at minimum - Don’t use your teeth as tools - Use an extra soft bristled toothbrush - Eliminate dry mouth - Limit acidic beverages It's beyond my paygrade to cover all of this, but let’s look at three areas: 1 Discolouration 2 Crooked teeth 3 Decay, gum disease – tooth loss Therefore: 1 Reverse discolouration 2 Straighten teeth 3 Fix gross problems 1 Tooth Discolouration (Staining) Several substances (and other things) can stain teeth, leading to discolouration over time. Coffee and Tea: These contain tannins which can lead to yellow or brown stains on teeth with regular consumption over time. Tobacco: Smoking or chewing tobacco causes significant tooth discolouration due to tar and nicotine content. Red Wine: Red wine contains chromogens and tannins that can stain teeth. The acidic nature of wine can also make teeth more susceptible to staining from other foods and drinks consumed alongside it. Cola and Dark Sodas: Dark-coloured sodas can stain teeth due to their high sugar content and acidity, which can erode tooth enamel and expose the dentin layer, leading to discolouration. Berries: Intensely pigmented berries like blueberries, blackberries, and pomegranates can stain teeth if consumed frequently. Curry: Curry spices, particularly turmeric, can stain teeth if consumed regularly. Certain Medications: Some medications, like certain antipsychotics, antihistamines, and high blood pressure medications, can cause tooth discoloration as a side effect. Poor Oral Hygiene: Improper and infrequent brushing (amongst other things) allows plaque and tartar buildup, making teeth appearing yellow or stained. This leads to gum disease and decay as well. Aging: As we age, the enamel on our teeth naturally wears down, revealing the yellowish dentin underneath, which can give teeth a more yellow appearance. Aging (expanded): Enamel Wear: Over time, the enamel (outer layer of teeth) naturally wears down. Enamel is semi-translucent and generally white, but as it thins with age, more of the underlying dentin (which is yellowish in colour) becomes visible. Changes in Tooth Structure: As we age, our teeth can undergo changes in structure, including micro-fractures or cracks in the enamel. These imperfections can trap food particles and stains more easily, making teeth appear less white. Decreased Mineralization: With age, teeth can experience decreased mineralisation, which can make enamel more porous and susceptible to staining. Genetics: Genetic factors influence the natural colour and thickness of enamel. Some people naturally have thicker enamel and brighter teeth, while others may have thinner enamel that reveals more dentin. Don’t mistake erosion for staining (your dentist can tell you). Using treatments to remove staining won’t whiten teeth with erosion. As just mentioned, the yellow is from the inner layer of tooth (dentin) shining through because you've lost your enamel shell. Of course, if you don’t know whether it’s erosion or staining (it could be both) you can try. Like the condition of your body in general, some degradation due to aging is natural, and some is due to bad habits and/or bad care. If you think your teeth are more yellow or discoloured than they should be there are some things you can try, however, in my opinion, an older person with brilliantly white (and perfect) looking teeth looks weird – the objective is to your resolve defects, not look like a vain freak with artificial looking teeth, that also projects something negative about you. Three treatments to try (please research further): Sodium Bicarb (baking soda): Baking soda is a cheap way to deal with surface staining which you can do yourself. After you’ve brushed your teeth, give them an extra brush with baking soda. Baking soda is slightly abrasive but not so much so that you should worry. Hydrogen Peroxide: This penetrates the tooth enamel and helps break down stains and discoloration. It works more effectively than baking soda. At home you can use whitening strips. These are made of a thin, flexible material that conforms to the shape of your teeth. They are coated with the whitening gel (containing hydrogen peroxide) on one side. The strips are designed to be comfortable and easy to apply. At the dentist you can get a concentrated dose of hydrogen peroxide (with your gums protected), this works very well but costs much more than whitening strips. This treatment can cause some tooth sensitivity so use nanohydroxyapatite toothpaste, which helps remineralise and protect your enamel. Veneers: Veneers are commonly used to improve the appearance of teeth that are discoloured, worn down, chipped or misaligned. Use veneers to make your teeth look naturally better, not as a vanity metric which makes you look like a weirdo. Whitening toothpastes are generally ineffective but there is no harm trying for yourself. Avoiding foods and beverages that stain teeth (such as coffee, tea and red wine) can help prevent further discolouration, but who wants to be over-restricted in what to eat? If you look after your teeth and take appropriate non-harming measures (check about regular teeth-cleaning with your dentist) you’ll be fine. Please, please, please, discuss treatments beyond sodium bicarbonate with your dentist/orthodontist! 2 Crooked Teeth Many people get crooked teeth as they age. Nice straight teeth in people over 40 is becoming increasingly uncommon. I won’t go into the reasons for this but crooked teeth can be resolved if you have some money to spend Invisalign: Invisalign is a type of orthodontic treatment used to straighten teeth without the use of traditional metal braces. It involves using a series of clear, custom-made aligners that gradually shift teeth into their desired position. Invisalign aligners are made from a transparent, medical-grade plastic material that is virtually invisible when worn on the teeth. Treatment can take several months to a year or more depending on the severity of overcrowding or misalignment. I know a number of people who have used Invisalign with complete success. Braces: Teeth which are severely misaligned beyond the ability for Invisalign to correct will require braces As your teeth may slowly (over years) become crooked again you may consider used retainers post corrective care. They keep your teeth in position. See here: https://www.facesandsmilesdental.co.uk/treatments/dental-retainers/. Of course, there is no stopping you from another course of Invisalign. Please see this informative post: https://twitter.com/BowTiedGatorDDS/status/1582459838658801664 3 Fix Gross Problems Oral health is generally the best way to avoid decay, gum disease (and shrinkage) and tooth loss. Therefore, the best way to ‘deal’ with these is to avoid them! The most effective ways to deal with cracked, decaying or missing teeth are fillings, extractions, veneers, crowns and implants. The appropriate treatment for decayed, damaged, or missing teeth depends on factors such as the extent of damage, overall oral health, preference (maybe you like gold teeth!) and your budget. I sound like a worn-out record but consult with your dentist or orthodontist! Apart from the use of sodium bicarbonate and Invisalign, this section is one in which I am loathe to make specific suggestions for your particular situation. You must check for yourself. Generally, Brush at least twice a day Floss Observe a healthy diet (what’s good for your body is good for your teeth) Avoid tobacco Regular dental checkups Orthodontic treatment where necessary Protect teeth from damage/injury If you use X (formerly twitter), two good accounts to follow are: Dr Mike Mew @Orthotropics & Gator Dentist @BowTiedGatorDDS. Again, the information here is general – you can start brushing your teeth with sodium bicarbonate as it should lead to less discoloured teeth and has zero downsides. More than this you should consult a dentist or orthodontist. 3 JAWLINE A strong and defined looking jawline is a great asset in the looks department. As the waist size of the population is increasing the jawline is disappearing. Diets which are comprised mostly of soft food, together with excess weight, means double chins and soft looking jaws are becoming more common. Poor posture and a downward tilted head make it look even worse. Henry Cavill Henry Cavill (who played ‘superman’) has the sort of looks which means he never has to be alone at night – his jawline is a work of art, atop a well-proportioned neck. In fact, his looks sum up these PDF. Will you end up looking like this? Probably not, but you can improve! Note: I very sharp jaw with single-digit bodyfat isn’t an ideal look, it is better than a soft pudgy round jaw but it looks weak and freaky. You need a bit of meat. Several factors contribute to a less defined jawline: Genetics (Bone Structure): Genetics play a significant role in determining the shape and structure of your jawline. Some people have less prominent jawbones. Age: As you age, the skin loses elasticity and firmness, leading to sagging in the jawline area (turkey neck) – this is a condition which every rich woman in the West spends a fortune on in trying to avoid via exercises, creams, aesthetic treatments and surgery. No matter how healthy, fit, and lean you are your skin will become less firm and elastic than when you were younger, this is a fact of life, but you can still look terrifically look. Weight gain: Excess fat accumulation in the face and neck obscures the jawline, making it appear less defined. This increase in submental fat (ultimately, a double chin) looks bad from head on and from the side. Poor posture: Slouching or poor posture contributes to the appearance of a double chin and makes the jawline appear less defined. Lack of muscle tone: Just like other muscles in the body, the muscles in the jaw and neck area need to be exercised to maintain tone and definition. Only eating soft food leads to facial muscle atrophy, something out hunter-gatherer ancestors wouldn’t have known. Smoking: Smoking accelerates the aging process and contribute to the breakdown of collagen and elastin in the skin, leading to sagging and a less defined jawline. Don’t smoke anyhow, it’s idiotic. Sun damage: We need the Sun; it is crucial to health. However, to too much ultraviolet (UV) rays from the sun accelerates skin aging and leads to a loss of collagen and elastin, which negatively affects the firmness and definition of the jawline. However, in my opinion a weathered-looking healthy person looks infinitely better than a fat pallid person. You decide. Don’t be scared of the Sun but cover up when necessary. Medical conditions: Certain medical conditions, such as hormonal imbalances or thyroid disorders, can affect the distribution of fat in the body and may impact the appearance of the jawline. Steroids for medical conditions blows up the face, making it look round. Ref: https://www.skinworksny.com/blog/what-causes-a-double-chin Looking at the side profile, many people have an excess of submental fat in the submental triangle region under the chin, i.e., an excess of fatty tissue under the jaw. Rather than the jaw being horizontal it does down at an angle. It’s often associated with weight gain, but the look can be caused by genetics or looser skin resulting from aging. If you are lean and young but still have it (don’t obsess if it’s minimal) you can look at neck specific exercises which may (or may not) help – apart from this, aesthetic or surgical interventions will help (https://www.healthline.com/health/how-to-get-rid-ofdouble-chin). For most people, losing excess fat will make a tremendous difference. If you are not overweight, please watch this 3-minute video on mewing for an instant fix for a poor submental angle: https://www.youtube.com/watch?v=svJNXypObCY General jawline fixes: Maintain a Healthy Body Weight: Maintaining a healthy weight through proper diet and exercise reduces excess fat and reveals a more prominent jawline. This isn’t rocket science! Strength Training: Incorporate strength training exercises that target the muscles of the neck and jawline. This will build muscle mass and enhance jawline definition. Specific facial exercises include jaw clenching, chin lifts, and neck rotations. Do these three times per week. Maintain Good Posture: Poor posture can contribute to the appearance of a double chin and a less defined jawline. See section in this PDF on posture. Avoid Excessive Alcohol and Sodium: Excess alcohol consumption and high sodium intake can lead to water retention and bloating, which may affect the appearance of your jawline. Skin Care Routine: Ok, ok, you may think this isn’t necessary but looking after your skin as you age will reduce sagging skin in general and sagging around the jawline specifically. Some people are more prone to this than others. Cosmetic Procedures: You may want to opt for cosmetic procedures such as chin augmentation, liposuction, or jawline contouring to enhance the appearance of your jawline. Consult with a qualified cosmetic surgeon to discuss the options for your goals. Don’t overdo this as you’ll look like a freak. Aaaaand – chew gum! Chewing gum will provide benefits for jaw muscle strength and definition. The firmer the gum, the better: Muscle Engagement: Chewing gum requires repetitive movements of the jaw muscles, which helps strengthen and tone these muscles over time. Increased Blood Flow: Chewing gum stimulates blood flow to the muscles in the jaw and face. Improved blood circulation may promote muscle growth and enhance the appearance of the jawline. Jaw Exercise: Regular chewing, especially with a gum that offers some resistance like mastic gum, can serves as a exercise for the jaw muscles. This promotes muscle development and prevents the muscle atrophy which comes with age and underuse. See here about chewing gum in general: https://mewing.coach/blog/does-chewinggum-help-jawline - five minutes a couple times a day is ok to start with, then you can progress to 15 to 20 minutes for 3 or 4 days per week. See here for Mastic gum in particular: https://masticlife.com/en-gb/pages/chew-rawmastic Remember to chew on both sides of your jaw! If you have a weak jawline, you will notice an improvement within a few weeks. Some jawline exercises here: https://www.metropolisindia.com/blog/preventivehealthcare/jawline-exercises Main strategy (in order of importance): 1 Lose excess weight 2 Chew gum (firmer the better) 2 Fix posture 4 Neck & jaw exercises 4 POSTURE We are not born with postural issues (except for rare cases), it is the result of bad or chronic habits leading to weakness, tightness, imbalances and asymmetries. Modern life means that millions of people have bad posture, which gets worse as they age. Apart from the health implications of bad posture it makes you look lazy, weak, and lacking vitality. The picture below shows the main postural issues. Which one are you? https://backembrace.com/blogs/articles/blogs-articles-types-of-posture Good posture gives you a self-assured confident appearance. What else? Improved Body Proportions: Proper posture enhances body proportions by aligning the spine and distributing body weight evenly. This creates a more balanced appearance as well as making you look taller. Enhanced Facial Aesthetics: Good posture impacts facial aesthetics by optimising the alignment of the head and neck. When the spine is correctly aligned, the face appears more lifted and defined, reducing the appearance of sagging skin and double chin. The middle-aged and older will notice this difference the most – the more you look down (as opposed to straight ahead) the more your face sags. Damn gravity! Youthful Appearance: Teenagers have a superpower – even if they slouch, they still look young, but bad posture and slouching if you’re over 25 contribute to a compressed and aged appearance. A good posture helps combat the effects of gravity on the body, preventing stooping and making you look more energetic. Slimmer Silhouette: Proper posture elongates the torso and abdomen, creating a slimmer and more streamlined silhouette. Standing tall with engaged core muscles can make you appear leaner and more toned, enhancing overall body contours. Better Clothing Fit: Good posture improves the way clothing fits and drapes on the body. Clothes tend to hang better and look more flattering when worn with proper posture. Increased Attractiveness: Studies have shown that individuals with good posture are perceived as more attractive and approachable. A confident and upright stance exudes charisma and charm, making you more appealing to others. First impressions are heavily influenced by body language, including posture. Standing or sitting with good posture creates a favourable initial impression. All in all, good posture makes you look more attractive. If you look attractive, people respond more favourably to you (unless you stink of garlic or have the body odour of a skunk). I didn’t make the rules, that’s how it is! Some reasons for bad posture: Spending long hours sitting – at work and at home (at a desk, in front of a computer or while watching TV). Poorly designed workstations, desks, chairs, or computer setups can cause bad posture. Incorrect positioning of computer screens, keyboards, and chairs can strain the neck, shoulders, and back, leading to postural problems. Lack of movement and prolonged sitting can weaken muscles and cause them to adapt to unhealthy positions. Looking at your phone for hours a day! Having weak core, back, and abdominal muscles contributes to bad posture as they have an important role in supporting the spine and maintaining proper alignment. Muscular imbalances, where certain muscles are stronger or tighter than others, can pull the body out of alignment, leading to poor posture. For example, tight chest muscles and weak upper back muscles can contribute to rounded shoulders and a hunched posture. Gym users who concentrate more on the front of their body (bench press, pushups, flyes) more than their back (rows, posterior delts, deadlifts) often develop rounded shoulders and forward head posture over time. This happened to me to some extent. I dropped bench press (an overrated exercise in any case) upped my back work and started face pulls; this corrected the condition within three months. This should work for you as well. Maybe you need to change the ratio of front and back exercises? Habits such as (too much) slouching, leaning to one side, or carrying heavy bags on one shoulder can gradually contribute to poor posture over time. Injuries or trauma to the spine, shoulders, or hips can affect posture. Scar tissue, muscle imbalances, and pain from injuries can cause individuals to adopt compensatory postures that may not be optimal for spinal alignment. Stress, anxiety, and low self-esteem can manifest physically and affect posture. Emotional tension can lead to tightness in muscles and contribute to postural problems. Some people may have genetic predispositions (s.a. scoliosis) that affects their posture, such as structural abnormalities in the spine or joints that make it more challenging to maintain proper alignment. If you have poor posture you may not be able to attain perfect posture but you can certainly improve the modifiable aspects so that you look (and feel) much better. If you have congenital or non-modifiable postural conditions you probably can’t do much about them, given they are definitely non-modifiable (do you know?) Given that you adjust your lifestyle and ergonomic environment appropriately, there are exercises you can perform which will improve your posture. https://spineologychiropractic.com/do-you-have-forward-head-posture/ The commonest postural problem I see is the forward head posture. People who have this often find it difficult to hold both arms up vertically up close to their ears. They’re tight in one area and weak in others. They have rounded shoulders, and often their head is tilted down as well as forwards, meaning they are inclined to look down rather than ahead – looking ahead is a strain. Let’s take a look at some exercises which will correct most postural problems: Face Pulls Setup: Attach a rope or handles to a cable machine at about head height. Stand facing the machine with your feet shoulder-width apart. Grasp the handles with an overhand grip, palms facing down, and step back a few feet to create tension in the cable. Posture: Maintain good posture throughout the exercise. Stand tall with your shoulders relaxed, chest up, and core engaged. Keep your spine neutral and avoid arching or rounding your back. Pulling Motion: Begin the movement by pulling the handles towards your face, leading with your elbows. Keep your elbows high and wide, aiming to bring them out to the sides rather than back. Focus on squeezing the muscles between your shoulder blades as you pull. Final Position: When your hands reach either side of your face, pause briefly, squeezing your shoulder blades together to maximize the contraction in your upper back muscles. Controlled Release: Slowly reverse the movement, extending your arms back to the starting position while maintaining tension in the muscles. Avoid letting the weight stack slam back down; instead, control the movement to keep constant tension on the muscles. Now, ignore all of what I’ve just written and watch this video instead https://www.youtube.com/watch?v=eIq5CB9JfKE – ATHLEAN-X is a great follow on Youtube Aim for 3 sets of 10-15 repetitions, adjusting the weight as needed to maintain proper form and challenge your muscles. There is no need to go too heavy! I do face pulls twice a week at the gym and a variation with a resistance band every morning at home. It only takes few minutes. I believe face pulls are the king of movements to resolve forward head (and poor posture in general). This exercise alone will improve your posture immeasurably. Now, I’m going to be a lazy b**stard – there is no point describing more exercises which will help you fix your posture as it’s much better for you to watch how they’re performed. This 14-minute video (again by. ATHLEAN-X) is excellent. It describes four postural movements you can do which don’t require being at the gym. The resistance band version of the face pull (which I do at home) is here as well: https://www.youtube.com/watch?v=oLwTC-lAJws&t=166s I haven’t performed the tennis ball exercise at the end, I don’t believe it is so necessary but try it if you want. You’ll be amazed how effective these exercises and face pulls are! Do them every morning for four weeks, you’ll see great improvements in your posture. Thereafter, three times per week is enough. 5 SLEEP Sleep is literally good for everything - your looks, energy, vitality, focus and mood. Getting adequate sleep is essential for maintaining not only physical health but also the appearance of your face. A tired face looks older and depressed, saggy with more wrinkles, dark patches under eyes and eye bags. Your eyes no longer sparkle. It makes you look like you’re lacking in energy. In other words, it negatively impacts how you look, which is what this PDF is about, how you look. Chronic lack of sleep makes you look like you’ve got a permanent hangover. If you want reduced eye bags, a better complexion, fewer wrinkles and fine lines, a less puffy face, improved skin texture, brighter eyes, more vitality and energy, i.e., an improved overall appearance, then get more sleep! How much sleep do you need? Children 1 to 2 years old should sleep 11 to 14 hours per day. Children 3 to 5 years old should sleep 10 to 13 hours per day. Children 6 to 12 years old should sleep 9 to 12 hours per day. Teens 13 to 18 years old should sleep 8 to 10 hours per day. Adults should sleep 7 to 9 hours per day. Ref: https://www.nhlbi.nih.gov/health/sleep/how-much-sleep I assume you’re not under 13 requirements for younger ages. but I thought you’d be interested in the sleep I believe seven hours is not enough for most adults, especially for people who have a physically active lifestyle. This is my opinion as an older exercising adult. You may think you are getting enough sleep, are you? **The following is adapted from one of my PDFs ‘How to feel superb’** Lacking sleep? Four areas to look at: 1 Environmental 2 Behavioural 3 Physiological 4 Psychological If you aren’t sleeping well, it’s resolution is most likely contained within one (or more) of these areas. Environmental Noise: Loud or continuous noise from traffic, construction, neighbours, or electronic devices can disrupt sleep. Light: Excessive light, especially from sources like streetlights, electronic devices, even moonlight and early sun. Temperature: Either too hot or too cold, can make it difficult to fall asleep or stay asleep comfortably. Humidity: High humidity levels can cause discomfort during sleep, leading to restlessness and frequent awakenings. Air Quality: Poor air quality due to pollutants, allergens, mold, irritants and excessive CO2 levels. Bedding and Mattress Quality: An uncomfortable mattress, pillows or bedding can lead to physical discomfort and difficulty finding a comfortable sleep position. Pets: Pets sharing the bed or moving around the bedroom during the night can disturb sleep with noise, movement, or allergies. Bed Partners: Snoring, tossing and turning, or differing sleep schedules of bed partners can negatively impact each other's sleep quality. Environmental Allergens: Allergens such as dust mites, pollen, mold or other irritants can trigger allergic reactions and congestion, sneezing or itchiness which disrupts sleep. Most of these are modifiable. A disruptive partner should be grounds for divorce. Physiological Hormonal Changes: Fluctuations in hormone levels experienced during menstruation, pregnancy or menopause, can disrupt sleep patterns. Hormonal changes happen in males as they age as well. Pain: Chronic pain conditions, acute injuries, or discomfort from conditions like acid reflux or arthritis can make it difficult to fall asleep or stay asleep. Medical Conditions: Medical conditions s.a. asthma, allergies, sleep apnea, restless legs syndrome and neurological disorders. Medications: Some medications, including those for asthma, allergies, depression, hypertension, and corticosteroids, can interfere with sleep by causing insomnia or daytime drowsiness. Age-related Changes: As individuals age changes in sleep architecture, s.a. decreased deep sleep and increased awakenings. Neurochemical Imbalance: Imbalances in neurotransmitters: serotonin, dopamine, and GABA can affect sleep regulation. Digestive Issues: Acid reflux, irritable bowel syndrome (IBS), or gastroparesis can cause discomfort that interferes with sleep. Obesity: Excess body weight and obesity increases the risk of sleep apnea, a disorder characterised by breathing interruptions during sleep. You may have deficiencies in certain vitamins or minerals, a blood test may indicate which ones (or other issues). Melatonin, magnesium supplementation and red-light therapy (amongst other things) may help. Check them out. Behavioural Irregular Sleep Schedule: Inconsistent bedtimes and wake-up times disrupts your body's internal clock, making it harder to fall asleep and wake up feeling rested. Napping: Excessive or prolonged napping during the day can interfere with the body's natural sleep drive and make it harder to fall asleep at night. Exercise Timing: Intense physical activity (HIIT) close to bedtime can increase alertness (sympathetic activity) and make it harder to fall asleep (regular exercise earlier in the day can promote better sleep though). Eating Habits: Heavy meals, spicy foods, or large amounts of liquids close to bedtime can cause discomfort and indigestion, making it harder to fall asleep. Also drinking too close can cause nocturia (the need to get up at night to urinate). Drinking alcohol before bedtime is detrimental to sleep duration and quality. Caffeine and Stimulant Use: Consuming caffeine or other stimulants in the evening, interferes with the ability to fall asleep and stay asleep. Screen Time: Using electronic devices s.a. smartphones, tablets, or computers before bedtime can interfere with sleep due to the emission of blue light and mental stimulation from engaging content. Late-night Activities: Engaging in stimulating or stressful activities close to bedtime can interfere with the ability to relax and fall asleep. All of these are within your control. Psychological Stress: Persistent stress from work, relationships, financial concerns, or other life events can lead to difficulty falling asleep or staying asleep. Anxiety: Generalized anxiety disorder, specific phobias, panic disorder or other anxiety disorders cause intrusive thoughts and worries that interfere with sleep. Depression: Depression can disrupt sleep patterns, leading to insomnia or oversleeping (hypersomnia), as well as other symptoms such as fatigue and loss of interest in activities. Trauma: Post-traumatic stress disorder (PTSD) and other trauma-related disorders can cause nightmares, flashbacks, and hypervigilance which disrupt sleep. Rumination: Persistent rumination (nice sounding word) or overthinking about past events, worries, or concerns can make it difficult to relax and fall asleep. Worrying about Sleep: Preoccupation with sleep difficulties or worries about not getting enough sleep can create performance anxiety around bedtime. A self-fulfilling condition! Cognitive Hyperarousal: Racing thoughts, excessive mental activity, and difficulty quieting the mind can interfere with the ability to fall asleep. Psychiatric Disorders: Conditions such as bipolar disorder, schizophrenia, and attention-deficit/hyperactivity disorder (ADHD) can disrupt sleep patterns and contribute to sleep disturbances. If you have 1 to 3 in place (environmental, physiological & behavioural) but you're still not sleeping well, you may be stuck in a negative self-fulfilling subconscious habit. Two effective cures to try: Sleep restriction & Paradoxical Intention. See my PDF ‘Insomnia’ – one of the 9 free PDFs in ‘Guru Anaerobic’s Bookshelf’ highlighted at the end. Again, lack of sleep is always deleterious to health and how you look.. Every system in the body is negatively affected. If poor energy levels is an issue during the day, look to lack of sleep as the problem. Taking ‘nootropics’ and drinking multiple cups of coffee to get more energy and focus during the day is not the way forwards and will likely cause further sleep problems. A nice cup of coffee in the morning is one of the great pleasures of life, just don’t overdo it! General advice: - Aim to get an hour more sleep, minimum 8hrs sleep per night - Don't have caffeine after noon - Don't eat your last meal within 4 hours of bedtime - Go for a 20-30 walk after your evening meal - Go to bed earlier - Keep consistent sleep hours - Keep your bedroom well ventilated, cool, quiet, and dark Going to sleep early is better than getting up early. Why? When you aim to get up early you most likely cut some of your sleep to achieve that goal. i.e., you still get up a 5am even if you went to bed later. Going to bed early means you have no temptation to get up before you've had 8 hours (or more) sleep. A quick note on the Circadian Rhythm: The Circadian rhythm refers to the internal biological clock that regulates the sleepwake cycle and other physiological processes. In the 18th century the French astronomer Jean Jacques d'Ortous de Mairan conducted experiments with the mimosa plant. He observed that the plant continued to open and close its leaves rhythmically even when kept in constant darkness, suggesting the presence of an internal biological clock. In 1959, Franz Halberg, a Hungarian-born American biologist, introduced the term "circadian" (from the Latin words "circa" meaning "around" and "diem" meaning "day") to describe the approximately 24-hour biological rhythms observed in organisms. Subsequent research has deepened the understanding of the circadian rhythm and its significance in regulating various physiological processes s.a. sleep-wake cycles, hormone regulation, metabolism, immune function, cognitive and mood regulation, and gene expression. This is a growing area of interest in how it affects human health and sleep. Circadian Rhythm - 4 main things you need to know: 1 Wake up early 2 Get outside 3 Don't eat your last meal late 4 Go to bed early In other words, what healthy and fit people have been doing forever, with no knowledge of the 'circadian rhythm'! If you want to look your best, get enough sleep! Your face will thank you for it. Final Word There you have it, five areas you can work on (if needed) which are guaranteed to improve how you look. There are other areas including hair, personal hygiene, good skin, and clean nicely fitting clothes which have a positive impact on your appearance but that’s not the focus of this PDF as I am not a grooming or fashion expert – unbelievable but true. When you look good people treat you differently. When you look good you feel good. When you feel good the world is better place. Get to it! ********************************* About me I’ve been involved in competitive sport, and exercise in general, for over 40yrs. From my late 20’s to mid-40’s I trained for athletics; originally 800m, then sprints. I ran 4:21 for the mile near the start of my track career and 12.1 seconds for 100m at 50, after which I stopped competing. I have trained with and coached, club, national and international athletes. For more information on training, health, lifestyle, freedom and how to be an absolute menace, all my free and paid for content is here: https://markbaker.gumroad.com/ - Gang Fit (Parts 1 to 4) - Anaerobics: Destruction & Reconstruction - Speed! A guide for over 30’s who want to regain sprint speed - Guru Anaerobic’s Bookshelf (9 free PDFs) - Six-Pack at 60 - Guru’s Ark - 100 Squats - Escaping Entrapment - Run a Faster Mile - Physical Fitness & Longevity Tests - The River Turned Red - Young Man’s Guide to Super-Health - 30-Minute Fitness: No Equipment Workouts For Everyone - World Class Fitness: The 3 Keys to the Kingdom of Speed, Fitness & Muscular Endurance - The Liminal Zone: Living outside the mainstream - How To Feel Superb I also have physical books, kindles, and an audiobook available from Amazon: https://www.amazon.com/stores/Guru-Anaerobic/author/B09TZ8PGCM I offer one-to-one video calls (see, ‘Guru’s Ark’) + email consultations. My email is markanaerobic@gmail.com – feel free to contact me. I also offer six-month fitness & health mentorships. Please contact me.
