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

♔ SGLforMen ♔

Follow me: @SGLforMen_411 on Twitter | SGLforMen on Facebook

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.

♔ SGLforMen ♔

Follow me: @SGLforMen on Twitter | SGLforMen on Facebook 
Visit my site at: Sglformen.com

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.

♔ SGLforMen ♔

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!

♔ SGLforMen ♔

Follow me: @SGLforMen on Twitter | SGLforMen on Facebook 

Visit my site at: Sglformen.com

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]

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]

♔ SGLforMen ♔

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.

♔ SGLforMen ♔

I LOOK BACK OVER THE PAST YEAR & REFLECT ON POPULAR POSTS @SGLforMen

2012 has been a memorable year for SGLforMen. I have gained readership from all four corners of the globe and I have discovered some quite remarkable male grooming products and tips along the way.

As this will be our final post of 2012, I decided to give you guys a breakdown of the popular posts that readers like you have read during the past year. Please feel free to comment below and let me know what you think.

I would also like to personally thank all those who have been involved in making SGLforMen an one of the leading blogs in the male grooming sector. From guest writers, featured brands/products, readers and fans, your support is much appreciated.

Shave for Success – Minimize Razor Burn Edition - We know that there’s nothing like a good clean shave to start your day off right. We desire to achieve a well-shaved face because it leaves a good impression with potential clients and lady friends. Unfortunately, legions of men are walking around right now with a nasty side effect of improper shaving: razor burn. Many of readers have shared and recommended others to read this article.

Is Shaving Everyday Can Damage Your Skin? - Similar to the “Shave for Success – Minimize Razor Burn Edition” article, I want to debunk the myths of shaving and advise men to take charge on their grooming routine. Why is this article considered to be popular among the readers? Simple, there are no Bullsh*t claims about shaving.

How To Grow A Beard - Ideally, growing a beard is an affirmation of manliness and masculinity. Many of you guys emailed me and asked for advises on how to grow a beard. It is important to understand the do’s and don’ts of growing a beard.

Should You Be Using Eye Cream? Which One? - We all have been working and stressing out about our jobs and personal lives. It is important to look and feel great.  A good secret to looking forever young is to use a really good eye cream. Several readers emailed and asked which eye care products are best for their skin types. 

Wet Shaving vs Dry Shaving: The Verdict - Do you know the differences between dry versus wet shaving? This article was requested by several readers who asked me how to minimize razor burn.

Hair Gel, Spray, Wax or Mousse; Oh my! - All the information you need to maintain and personalize your hair style is in this article.

I hope you enjoy the top five articles of 2012, voted by readers like you.

♔ SGLforMen ♔

Every season brings about different skin problems for men and winter is no exception.  SGLforMen is here to help your skin protect from the harsh winter months. I have put together this exhaustive list of cold weather skincare tips.

1. Use lip balm. Use a lip balm daily to maintain natural moisture in your lips. No one wants to see your chapped lips, rather than kiss them. We know that cold winter air can easily dry your lips out and lead to chapping. Most lip balms and chap sticks in retailers are usually small enough to fit easily in your pocket, making them the ultimate friendly travel companion.

2. Moisturizing. The first thing you should always do each morning in the winter months should be to apply a good moisturizer to your face, hands and neck. Moisturizer keeps your skin soft and will help prevent disgusting dry patches and painful eczema. If you’re prone to dry skin throughout your body, you can apply a good body lotion to maintain your skin with enough hydration through the cold winter season.

3. Turn down the heat. Minimize the use of hot water in your shower or while wash your face. We all know the feeling of having a nice steam shower to warm us up after spending time outside in the cold. Avoid using water that is too hot for your skin is important to minimize drying out your skin that can easily lead to further problems. It is best to opt for warm water instead!

Editor’s Note – Want the latest men’s skincare news and exclusive SGLforMen offers? Sign up for my newsletters!

4. Remember to dress up. When you leave the house, wear a warm hat and gloves. Wearing a hat is crucial since it can easily keep your scalp cozy warm and minimize wintery dandruff. Remember: If your skin gets too cold and dry, dander becomes more of an issue. A proper head covering will help this. Similarly, a decent pair of gloves will keep your hands warm and dry without sucking the moisture out of them.

5. Stay hydrated. Good hydration is even more important during the winter, so drink plenty of water while you’re out. Carry a water bottle with you if it helps you to remember to drink. Extra water is important during the winter months since your skin can start to dry out even when you don’t feel thirsty. Feeling down lately, drink orange juice is the key to maintain a healthy immune system.

♔ SGLforMen ♔