Do you often lie awake for what seems like eternity before drifting off to sleep? Toss around in an unsettled stir throughout the night? Or do you conk out quickly and stay nearly comatose until morning, when only a blaring alarm clock can get you vertical – and that’s after hitting the snooze button three times? Millions of Americans struggle with sleep in some shape or form, whether it’s getting too little or too much, and both can have negative health consequences. Inadequate rest can raise your risk of obesity, diabetes, depression, and heart disease, while perpetually oversleeping is linked to shorter lifespans, says Michael Grandner, a researcher at the University of Pennsylvania’s Center for Sleep and Circadian Neurobiology.

Whether you crave sounder slumber or an easier wake-up, you might want to take a hard look at your diet. Although previous research has connected diet and sleep, most studies have been done in controlled, sterile sleep clinics over a few weeks’ time, but this one examined participants’ real-life sleep patterns for a full year. Grandner and his team grouped participants by average sleep duration: normal (seven to eight hours), long (nine or more hours), short (five to six hours), and very short (less than six hours). Then when they looked at participants’ nutrient intakes, they found some striking similarities within each segment.

First off, the normal sleepers had the widest variety of nutrients, which indicates they’re eating the overall most healthful diets, says Grandner. Very short sleepers had the narrowest nutrient range, which could mean their sleep-deprived brains are making poor food choices or they’re eating the same unhealthy snacks day after day, he explains.

Digging deeper, very short sleepers consumed fewer total carbohydrates and got less lycopene, a nutrient abundant in tomatoes, carrots, bell peppers, and other red and orange foods. As for short sleepers, they lacked vitamin C and selenium, a mineral found in fish, seafood, turkey, and barley, but had more lutein and zeaxanthin, phytonutrients found in leafy, green vegetables. Finally, long sleepers were low in theobromine, a chemical in chocolate and tea, along with lauric acid, a not-so-bad-for-you saturated fat in coconut and palm oils, and choline, a vitamin in eggs, poultry, grass-fed beef, and some salad greens. Long snoozers also took in fewer total carbs but drank more booze.

That’s a dizzying number of nutrients to remember. Luckily, though, Grandner says you shouldn’t get too hung up on individual ones – yet. Since these findings are preliminary, he says it’s still too early to definitively say things like “Short on sleep? Eat more tomatoes” or “Want to cut slumber time to eight hours? Chow down on chocolate.”

Rather, the takeaway here is that when it comes to sound sleep, diet does matter, maybe more than previously thought. And all signs point to eating a wide variety of foods rich in essential vitamins and minerals as one of the best ways to ensure a good night’s rest. So if you’re consistently sleep deprived or needing a kick in the pants to start your day, that’s all the more reason to skip the frozen pizza and pancakes and start mixing in more salads, fresh fruit, and lean meats.

Source: med.upenn.edu

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Gentlemen, it’s time us destroyed and debunked some commonly-held beliefs about men’s grooming.

Rumors have been around for decades, but we know that you can easily search the answers on the internet. Instead of reading pages after pages from the search engine, why don’t I list the top four common myths about male grooming to see if you have fallen for any of these popular grooming legends.

Myth #1: Shaving makes your hair grow back thicker and faster

This is WRONG. So wrong! This is one of most commonly thought belief by both men and women. Many people believe that the act of shaving the their hair means that it will come back thicker, fuller, darker, and faster than before. This is not true, at least think about it. The truth is that once the hair has left the body and entered the outside world, it is actually dead. Therefore, it cannot possibly be affected by anything that happens to it as it has no contact with the brain to cause any changes. So cutting the hair at the skin level during shaving or trimming the hair does not affect the color, texture or speed at which it grows.

Myth #2: Men inherit baldness from their mother’s side of the family

You must have heard it said: “Baldness? Look at your maternal grandfather” – or – “It’s your mother’s brother? If he’s bald, you’re screwed!”

We don’t know where this old wives tale came from but don’t worry; your mom’s side of the family doesn’t predict the future of your manly mane of hair. Hair thickness, colour and thinning are really all down to genetics and therefore can come from either parent’s side.

Myth #3: Shaving against the grain gives a closer shave

Seriously? If you want to damage hair follicles and cause the discomfort of razor burn, then be my guest, but the truth is that hair grows in all directions so go with the flow. In the neck region especially, hair sprouts in all directions so you could truly caught some damage if you go against the grain. So screw the myth, shave on and remember to moisturize afterwards!

Myth #4: Wearing hats a lot can cause hair loss

We’ve heard several version of this one. The lack of sunlight causes the hair to die (we now know that doesn’t matter). The friction rubs the hair off (even latex swim caps won’t do that). So don’t worry about this one, fellas…unless you turn it sideways. Then we need to have another talk about how that trend is long gone.

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Recently, the term ”anti-aging” has been printed onto everything from face wash to sunscreen and to, yes, shampoo and conditioner. Let’s think logically: Is it possible to slap the word “anti-aging” on the labeled package make you look younger? Can a product with the word “anti-aging” erase wrinkles, minimize saggy skin and fine lines? What about skin discoloration and all other changes that happen to your skin as you age?

Don’t get me wrong, there are millions of people who believe that a product has the word “anti-aging” slap on the package, then the product will work…..eventually. There is no cream will stop the natural process of aging, but it doesn’t mean you can not age gracefully. When a product claims to have anti-aging ingredients, the product is meant to protect you from free radicals.  These are unstable compounds that screw with your cell’s DNA and are found in things as pervasive as food, sunlight, and air as well as in more obvious vices like booze and tobacco. They’re also created by our own bodies when we’re stressed, don’t sleep well, and aren’t drinking enough water. In skincare terms, they make you dry, wrinkled, discolored, dull, and saggy — or, simply put, they make you age.

There’s two kinds of ingredients that can, at the very least, help slow that down. The first set is antioxidants, best among which are acai oil, green-tea extract, vitamin C, CoEnzyme Q-10, caffeine, and retinol (a form of vitamin A). The second kind of ingredients are plant-based acids like alpha-hydroxy acids, salicylic acid, and hyaluronic acid. Which is best for you? A lot depends on your personal physiology and skin type, so here’s where we drop off and suggest chatting up your dermatologist. Until then, drink plenty of water.

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It is already April and summer is just around the corner. Many of us have decided to alternate our beards to suit the warmer weather. It is always practical to trim a few inches around the neckline to refresh your overall appearances. Generally, the best summer beard styles should always look more refined and sleeker. Your beard should be trimmed regularly, as if you take care of your lawn. Keeping these tips will keep you looking your best throughout the summer.

At SGLforMen’s site, I have always said that growing a beard will depend on your genetics and patience. It is often best to try different styles to see which works best for your facial structural. Just because one beard looks good or awful on someone else, it doesn’t mean you should not try it for yourself. Your beard is a great way to accessorize your style and is the epitome of masculinity.

Look at these top five best beards for men this summer:

1. The Moustache:

You may have realized that the Moustache has been coming back in a big way recently, and summer is no exception. If you decide not to take it all off, it is best to trim the underneath to champion this classic style. The Moustache hails back to the late 50’s, and is a masculine, strong style that will take you from the office to vacation with style. Accentuate your mouth with no more than one inch of sideways growth.

2. The Low Cut Beard:

This is one of my favorite beard styles for the summer. The Low Cut Beard is a great compromise that lets you wear your usual style, but without feeling grizzly and sticky. This low intensity beard retains the winter style, but has a lower hair density to let you feel more breezy. This is also a sharp, yet casual look, and works well for outdoorsy types. The tip is to learn how to fade the neckline correctly, to minimize the hairline and growth.

3. The Norris Scripper:

The Norris Scripper is an inverted ‘Hollywood’ style, where all the hair removed except from one focal, facial area. If you’re dabbling with beards, this can be a fun way to test the waters without worrying about growing out a full-size beard. It is similar to a Soul Patch, which is frowned upon (to the point of social shunning), but sharp enough to keep you swinging this summer. This is a great look for those with strong jawlines.

4. The Short Boxed Beard:

The Short Boxed beard is a flexible look, and retains the heavier layer at the bottom of the face, yet lightens the overall appearance. This is another great contender for compromising your beard in warmer weather, and won’t leave you feeling naked. Different styles can be worn around the beard or none at all, to give you your own unique look this summer. Make sure you connect the pieces with good fading.

5. The Dirty Shave:

If you’re blessed with free time this summer, the Dirty Shave can be a liberating experience that breaks the rules of shaving. You will need to keep this style in shape to avoid the Hobo look, but a quick smooth shave will rest weeks of causal beardedness that lets you feel free and away from the grips of daily life. You can also rock this style over the weekend without offending anyone.

SGLformen has compiled the essential articles on male grooming that teaches you how to style your facial hair and teach you to become a better groomed man.

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As a frequent traveler, I found this simple invention like one of those things that might just change your life.

Packing is one of the most tedious jobs that I have often complained about. When you pack for your trip, it is easy to organize where your socks will be next to your shirts. On the other hand, you have to decide which shoes you want to bring while remember to bring some of the personal clothing items such as toothbrush, your shaver, etc. All of the the items that I have listed above are supposedly clean. Once you’ve worn everything on a week-long vacation though is when things get tricky. For example, remember the shoes that you worn to the beach? Have you take a good look at the sole to check if your shoes still have grains of sand clinging for dear life? What about that sweaty boxer and shirts all reek with your B.O? How about that pant you spilled wine last night?

As myself points out earlier, knowing how to pack your dirty stuffs can be tricky. As much fun as it sounds, Flight 001′s F1 Go Clean Set ($55) makes your life easier by allowing you to separate out the dirty stuffs in your suit case with the rest of your gear. The F1 Go Clean Set comes with two shoes bags, a medium size laundry bag, and a stuff sack. I already own felt bags that I often use for nice shoes, but I would always wrap my casual shoes in something like a used grocery bag. Obviously that does the job, but doesn’t work or look too great. I would always try to jam the clothes I had worn in one of the side pockets of my suitcase, but no matter what the whole bag would start to have that hamper type smell. Having a heavy-duty nylon bag to stuff my laundry in while traveling has been a huge help. It keeps the stinky stuff in one place, and more importantly keeps me from having to smell my socks to see which are clean or dirty! The set also includes a smaller multi-purpose “stuff” bag that can be used for whatever odds and ends you want to keep separate. Aside from the F1 Go Clean Set, you can also purchase Flight 001′s Wet Suit Bags ($18) in case evening hot tub sessions have you dashing to the airport with minimal drying time. The fabric material can easily hold dirt and grime without leaving any “distinguish” smells in your suit case.

Once I discovered Flight 001′s F1 Go Clean Set, travel has not been the same since. Don’t take my words for this product, why not try it for yourself!

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Washing out the dirt off of your face should always be a routine. However, having the right products can make the routine easier to accomplish. Here’s a top-quality product that effectively and quickly destroys stubborn grime. M-61 Lab Fast Blast is an enriched, multi-purpose exfoliator, which in more practical terms means it’s a gentle two-minute face wash/mask that removes dead skin cells, hydrates, firms, brightens, and fortifies skin…and can be used to shave.

The ingredients of M-61 Lab Fast provide rich vitamins and nutrients for your skin.  Mainly vitamin C, which brightens by absorbing lingering dead skin cells and strengthens your skin’s remaining cells to maximum strength against environmental enemies like the sun, air pollution, and your swimming pool. Vitamin B5 hydrates, seaweed firms, and aloe vera and vitamin E soothe just enough to make this a fairly decent shave cream, if applied on wet skin, to remove a day’s worth of stubble (though probably not anything that’s closer to a beard).

Slathering on about three to four pumps of the white, citrus-scented cream in the shower is all you need for a quick treatment to open and clean your pores. This product is also made to be applied as an even more effective two-minute express mask to your dry skin (you’ll also feel more of the tingle and foaming if you do it that way).

The benefits of exfoliating are numerous for any skin types. Aside from making your skin look generally more alive and youthful, it enhances the penetration into your skin of other products like anti-aging, and moisturizers. This is particularly important for men, who tend to have oily skin, and thus more built-up residue that a regular face wash will miss. That said, you should not exfoliate every day – you’ll lose too much of your skin’s outer layer, which is just as unhealthy as all the dirt. Keep the treatment to once a week; twice a week, at most, if you live in a city and are exposed to a lot of pollution. If you have extremely sensitive skin, it’s best to consult with your dermatologist before undertaking any exfoliating regimen. [$50 for 3.4 oz; m61labs.com]

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Recently, I received an email from one reader about maintaining the stubble look. He asked: “How do I get the stubble look if I let my facial hair grow? Do you have any do’s and don’ts?”

This is an excellent question to ask and I know many other readers would like to know it also. Stubble is the stuff you always need to shave off in the morning, right? Wrong. The most popular facial hairstyle that many women find sexy is a stubble. You probably have a good idea how to maintain the stubble look. Grow yours out a little, trim it, shave the edges to create a defined shape, and there you have it: an easy-to-wear, hugely attractive style that masters that delicate balancing act between clean-shaven camaraderie and bearded brotherhood. What about the rules of styling a stubble? Interested…you should continue reading this article.

Many women find a little scruff on a guy very sexy. On the other hand, if you don’t do it right, what you think might be sexy actually will make you look totally frumptastic (bad).

Rules for rocking stubble:

• Shave at night (your whole face). You will achieve some decent stubble in the morning if you shave at night. For example, if you want shave every five days, shaving at night will give you some time to recover and allow your hair to growth out.
• Don’t try to shape it. Many people will advise you to shave everything from your neck and below, this is also include your chin. I do not agree to this method. It is always best to grow out a full beard and then you can clean up the edges. Remember, in order to own a stubble, it should always look cool and sexy without trying too hard. Shaving everything from the neck down negates the entire stubble look.
• One exception to the no-shaping rule. If you have some stray hairs growing too high on your cheeks, you should get rid of them. If there are only a few, plucking them with tweezers is the best method for removal. If you have to shave them, do it very carefully and make sure it’s not noticeablethat you shaved.
• Watch the length. Stubble is not a full beard, make sure you shave (or trim) it regularly enough to keep up with the speed your hair grows.

You should NOT wear stubble if:

• Your facial hair does not grow in evenly. Patchy hair or a neck beard is never a good look, so just shave it clean.
• You have a chubby face. Lets not sugarcoat it…if you have a little pudge on your face, letting it get covered in stubble will most likely accentuate the problem.
• You have uneven skin tone. This problem is a bit subjective, but if your face looks patchy due to any skin conditions, adding extra contrast with facial hair may not help you out. You should ask your chick friends for an honest opinion.
• Your hair is a weird color. Lets be honest… some dudes have weird color facial hair. If this is you, the stubble look might not be for you. Typically, dark hair works best for the stubble look. As mentioned previously, skin tone also plays a role. So, getting an objective opinion from someone is a good idea.
• It doesn’t fit your style. Stubble isn’t meant for everyone. It sends a subtle, “I don’t need to bother shaving because I look good anyway” message. So, if you’re totally straight edge, wearing your khakis and dress shirt every day… this look might not be for you.

Any modern gentleman will tell you that being well groomed doesn’t have to take hours. Having the right product mix can fast track anyone to a clearer, healthier complexion. An important tip to remember is to look at your medicine cabinet as if it is a toolbox. Having the right daily essential kit is key to maintain the well groomed look.  Lucky for us all, the Kiehl’s Men’s Starter Kit is loaded with five tools that complement the one-two punch of our time-tested cologne and deodorant.

Inside this travel-ready kit are 2.5 ounces of Hand Salve (save it for winter, when the cold, dry air wreaks havoc on your hands) and a small bar of Body Scrub Soap. This exfoliating cleanser, made from natural oat bran, oat kernel, and pumice, removes dead skin that accumulates around your elbows and heels. After all, who wants to look old and weathered when you’re walking around in a T-shirt and flip-flops? But the not-so-hidden secrets in this pack are the shaving products, which offer the best at-home treatment we’ve experienced.

Start by pairing the Energizing Face Wash with a hot shower, which softens and raises facial hairs, making for a smoother, less painful shave. Then apply the Brushless Shave Cream – unlike traditional foams and gels, it isn’t loaded with detergent and won’t over-dry your skin. Close it all out with the Energizing Moisture Treatment, which imparts a subtle citrus scent that leaves you feeling fresh – and smelling fantastic – for the rest of the day. [$40; amazon.com]

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Just admit it, we do spend quite a while getting ready and the other times we just want to get ready in a few minutes. For example, you go to bed around 2 am and wake up at 8 am, you want to be up and out as soon as possible. How often should you neglect your appearance? A day, three days, a week, or months? Seriously, if you are single right now, you should never say YES to the previous question. Being single will allow you meet random people at any times of the day, so being presentable should always be the first priority.

Your hair should look clean

I bet you are going to say that you dont have a messy hair. When you look around, there are lots of celebs and models who have really messy hair styles and they are okay with it. We are guys who want to spend less time in front of the mirror and more time being productive. Therefore, it is not necessary to spend a lot of time on styling your hair in the morning, but it should look clean instead of looking like you just roll out of the bed.

Don’t get me wrong, I love to stay clean and look great. When you barely have the time to shower, don’t just skip it, but instead of using a dry shampoo (a dry aerosol spray). Usually, when I don’t have the time to shower, I use KMS Makeover Spray (Yes, I do use it). You don’t have to use the KMS Makeover Spray, instead, you can find another dry shampoo product. The use of dry shampoo quickly absorbs excess oil. Usually, you can easily style and give your hair any textures while maintain a healthy cleaner and fresher look. It is also good to give your hair a quick freshening up later in the day.

Although your hair style can be messy, but you can still achieve a look that is easily well put together. Maintain your sideburns and rear hairline should also be in your checklist. Relax, I am not telling you to shave it off; but you should trim your sideburns and rear hairline. To start off, you can ask your barber to give you a free touch-ups between full haircuts. Now, you should not have any more excuses for looking sloppy.

Your skin should look clean

This varies from person to person, but many people have oily skin to some degree. Meaning if you don’t wash your face it will quickly begin looking shiny, due to excess oil on the surface. Although it’s gross, many guys won’t notice this or care much about it… but women will certainly notice it. Believe me.

You can control oil a few ways:

• Wash your face with cleanser
• Astringent and a cotton ball
• Oil absorbing sheets
• Oil controlling moisturizers (should be used when your skin is clean)

Your shoes should look clean

I’m not saying you need to polish your shoes as if you’re in the military… but you don’t want to walk around looking like you just stepped in dust, mud, dog crap, etc. So, be it sneakers, or nicer shoes, keep them in decent condition. If it’s time to replace those aging Puma sneakers… log on to zappos and reward yourself a new pair of sneaker.

If it means taking some quick shine wipes to your leather shoes, or a rag and some fantastik to your sneakers, take a few minutes and do it.

Your clothes should fit well and not be wrinkled

The time of baggy jeans and giant shirts being in-style has long past. Even the famous dudes who used to wear that crap have moved on to tailored clothes and bow ties. Not saying you should wear a bow tie, but just giving it as a point of reference.

I remember one day in college, I showed up to class in a button down shirt from Banana Republic. Numerous people asked “why I was dressed up?” Just because I wasn’t wearing a massive hoodie, giant sweatpants, and Adidas sandals… I was “dressed up.” Sheesh.

I plan to take a lot of opportunities to talk about fit, so I am going to keep it short here. Wear clothes that fit. “Fit” does not just mean “Not too small.” Many guys think clothing “fits” as long as it fits on to their body. Wrong.

Even a basic t-shirt from the Gap can look terrible if it’s too big on you. It all starts in the shoulders, we talked about this with jackets as well. When trying on any shirt, if it doesn’t fit in the shoulders, put it back. A shirt that’s hanging off your body, or has a bunch of extra fabric in the mid-section, will make you look frumpy. This goes for any type of shirt.

Girls will often say that a guy can be really sexy in jeans and a t-shirt. Do you think they are talking about a t-shirt that fits? Or some XL piece of crap he bought thinking that was his size…?

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One of the most important tool for getting a great shave is to invest a shaving brush. It might be an easy task, but it is often overlooked. Instead of rubbing shave cream on your face with your fingers, invest in a brush that prepares your face for the closest shave you’ve had in your life. Using a shaving brush can transform boys to mature men.

What does it do?

Generally, most men think having a shaving brush is usually picking the softest whiskers on the market. An excellent solid brush is made from genuine badger whiskers. Cheaper alternatives can be made from boar hair. Once you dip your brush in hot water and mix with shaving cream, an interesting thing happens. The brush mixes the shaving cream and water to create a thick lather that not only covers your face, but exfoliates and removes dead skin. The badger hair lifts your facial hair and suspends it in the thick lather giving you the closest shave of your life. The suspended hair is sliced by your razor at a closer distance that you would without using a brush. One of my favorite brushes can be purchased here: Parker Safety Razor 100% Pure Badger Bristle Shaving Brush with Black Deluxe Handle & Free Stand

How much does it cost?

A badger shaving brush runs you anywhere from $15 to $600. The large difference in price is due to the amount of badger hair on the brush and the method of production. You don’t need expenses badger shaving brushes to get the job done. More expensive brushes tend to retain more water and produce more lather. The difference is negligible. Another brush that I also have in my collection is Van Der Hagen Men’s Luxury, Shave Set

How do I use it?

To offset the difference in price simply shave a small section at a time. For instance, lather your right cheek with your shaving brush and concentrate your efforts on one area. When you’re done, simply wipe the finished area and move on to a new area of your face. If you are a beginner, my recommendation would be Luxor Pro Shaving Brush, Assorted Colors

Final thoughts

Take your shave to the next level and invest in a badger shaving brush. A solid brush will increase the amount of lather you produce and give you a close, smooth shave. Save money by purchasing an average costing brush. Make up for the difference by shaving small areas at a time. Remember, the details are what make the man.

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