The
more	natural	light	exposure	your	eyes	receive,	the	more	in	balance	you	will	be,
in	rhythm	between	the	alternating	beauty	sleeping	and	waking	hours.SHIFT	12:
Establish	Healthy	Sleep	Routines
The	Importance	of	a	Regular	Schedule
We	humans	are	natural	creatures	of	habit,	and	our	daily	routines	establish	our
bodily	rhythms. One	of	the	best	ways	to	regulate	and	normalize	your	sleeping
schedule	is	to	regulate	and	normalize	all	the	other	rhythms	in	your	life,
including	when	you	eat	and	exercise. Your	body	will	better	be	able	to	feel	settled
and	ready	for	bed	if	everything	else	in	your	life	is	on	a	regular	schedule,	too. The	more	you	can	stick	to	as	regular	a	schedule	as	possible	(even	when
traveling),	the	better	your	body	will	“know”	its	expected	routines. You	will
naturally	settle	into	sleep	at	the	same	time	night	after	night,	and	thus	enhance
your	beauty. Here	are	some	general	guidelines:
•
Exercise	at	the	same	time	every	day,	ideally	in	the	morning	or	at	lunchtime,
and	avoid	heavy	physical	stimulation	later	in	the	day. Late	workouts	can	be
overly	stimulating	and	keep	your	mind	and	body	alert. Try	to	end	workouts
at	least	3	to	4	hours	before	bed. But	do	make	regular	workouts	a	part	of	your
routine. A	study	from	
Northwestern	Medicine	found	that	exercise	in	general
was	helpful	in	relieving	insomnia. 1
	In	the	study,	adults	who	were	previously
sedentary	and	then	started	doing	aerobic	exercise	four	times	a	week	reported
an	increase	in	sleep	quality	and	vitality,	along	with	less	sleepiness	during	the
day	and	fewer	depressive	symptoms. 2
•
Keep	regular	mealtimes	for	breakfast,	lunch,	and	dinner	(though	the
particular	foods	that	make	up	those	meals	may	vary	with	the	seasons). •
Always	strive	to	eat	dinner	at	least	a	few	hours	before	bed. Digestion	slows	at
night	because	your	body	is	meant	to	be	rejuvenating,	not	digesting! Plus,
feeling	heaviness	in	your	stomach	as	you	are	drifting	off	is	not	a	recipe	for
deep	or	peaceful	sleep. Ideally,	try	to	eat	dinner	3	to	4	hours	before	bed. (It’s
really	not	
that
	crazy;	if	you	go	to	bed	at	11	p.m.,	aim	to	finish	dinner	at	leastby	8	p.m.,	for	instance). •
Complete	your	
abhyanga
	(see	
this	page
)	and	other	skin-care	routines	at	the
same	time	every	day. •
Establish	a	regular	morning	routine	that	includes	drinking	hot	water	with
lemon	and	allowing	enough	time	for	elimination. •
Establish	a	regular	
evening	routine	(see	below)	and	stick	to	it	to	signal	to
your	body	that	it’s	time	to	wind	down	and	prepare	for	sleep. •
Keep	your	sleeping	hours	consistent. This	is	perhaps	most	important	of	all! It	will	set	your	internal	clock	so	your	body	is	better	able	to	get	drowsy
naturally	and	sleep	more	deeply	once	you	climb	into	bed. Even	on	the
weekends,	try	not	to	get	too	thrown	off	your	regular	weekday	schedule. This
will	make	it	easier	for	you	to	maintain	optimal	sleep	patterns	overall. •
Avoiding	napping. Ayurvedic	teachings	frown	on	daytime	sleeping	for
adults,	believing	that	it	can	contribute	to	illness. Napping	may	be	tempting
or	even	a	habit	that	you	love,	but	if	you	find	yourself	engaged	in	irregular
sleep	patterns,	it’s	better	to	avoid	napping	in	general,	especially	after	4	or	5
p.m. Establish	an	Evening	Routine
While	your	overall	daily	routine	is	important	to	promote	Peak	
Beauty	Sleep,	the
most	important	piece	of	this	routine	takes	place	in	the	evening	before	bed. This
was	discussed	in	
The	Beauty	Detox	Power
,	but	because	it	is	so	important	to	help
you	achieve	Radical	Beauty,	we	are	going	to	discuss	it	here	again. Followed	daily,	a	regular	evening	routine	will	help	you	prepare	mentally	and
physically	for	sleep	by	giving	cues	to	your	internal	clock. This	will	help	you	get
the	best	possible	beauty	sleep	every	day	and	in	the	long-term,	which	is	where	the
real	benefits	are	to	be	had. What	you	choose	to	do	for	your	evening	routine	is
completely	up	to	you. Every	person	will	respond	differently	to	each	activity. You	can	choose	one	of	these	suggestions,	a	combination	of	them,	or	come	up
with	your	own	ideas	for	how	to	wind	down	in	the	evening	before	bed. The	most
important	thing	is	that	you	pick	something	that	makes	you	feel	relaxed	and
that	you	do	it	at	the	same	time	every	day	as	often	as	you	can. Here	are	some
suggestions	for	your	evening	routine. SIP	SOMETHING	SOOTHING
After	dinner,	sip	some	herbal	tea	or	
hot	almond	or	hemp	milk	while	relaxing	orgetting	ready	for	bed. (See	the	Evening	Replenishing	Elixir	on	
this	page
.) GET	DIM
After	6	p.m.	in	the	winter	or	7	p.m.	in	the	summer,	start	dimming	the	lights	in
your	home. Try	using	candles	at	dinner	and	in	whatever	room	of	the	house	you
are	in	to	start	reducing	your	exposure	to	
artificial	lights. You	don’t	have	to	go
full	precolonial	style,	but	any	time	you	can	reduce	artificial	lighting,	the	better. PRACTICE	
ABHYANGA
If	you	are	too	rushed	in	the	mornings,	you	can	perform	your	
abhyanga
	routine
(see	
this	page
)	in	the	evening. Or	practice	a	shorter	variation	of	
abhyanga
followed	by	a	relaxing	hot	bath	or	shower. If	you	completed	your	
abhyanga
	in
the	morning,	a	nice	warm	bath	or	shower	might	be	relaxing	by	itself. RELAX	TO	
MUSIC
Try	a	routine	of	listening	to	some	music	you	find	truly	relaxing. Music	can	help
to	powerfully	relax	your	mind. Find	some	music	you	connect	to	with	a	slower
vibration	that	leaves	you	feeling	soothed	and	chilled	out. No	stimulating	hip-
hop	or	hard	rock	at	this	time! HONOR	THE	
SACRED	HOUR
Treat	the	last	hour	before	bed	as	sacred	time	for	you. Try	reading	something
relaxing	or	spiritually	uplifting,	or	meditating. There	are	excellent	ways	to	set
the	energetic	tone	as	you	drift	into	sleep. (See	
Pillar	6
	for	more	specifics	about
meditation.) Your	nighttime	reading	should	be	done	with	real	books	instead	of
an	electronic	reader	that	can	disrupt	your	internal	cues	and	sleep	patterns. During	the	sacred	hour,	what	you	avoid	is	just	as	crucial	as	what	you	engage
in. Avoid	stressful	or	stimulating	activities. Late	at	night	is	not	the	ideal	time	to
complete	last-minute	work	on	a	presentation,	hit	the	gym,	or	engage	in	a
dynamic	Vinyasa	yoga	flow. It’s	also	not	the	
best	time	to	get	into	a	big
emotional	discussion	with	your	partner	or	a	friend. You’ll	be	better	off	saving
that	for	morning	tea	or	a	Saturday	hike,	if	you	can	put	it	off	until	then. Stressful	activities	just	have	no	place	before	bedtime. They	can	induce	your
body	to	secrete	the	stress	hormone	cortisol,	which	can	make	you	feel	more	alert. Chill	out	and	steer	clear	of	anything	non–chilled	out. SECURE	THE	BEST	BEAUTY	SLEEP	POSE
Research	has	shown	that	exactly	how	you	sleep	on	your	pillow	can	influence	wrinkleformation. One	study	from	the	journal	of	
Clinical	and	Experimental	Dermatology
studied	mechanical	forces	on	the	face	and	how	they	influenced	wrinkles	and
superficial	facial	changes,	including	the	formation	of	crow’s-feet	and	lines	around
the	mouth. They	found	that	redistributing	pressure	could	help	reduce	wrinkles. 3
So	what	can	you	do? First,	ensure	that	you	have	the	right	kind	of	pillow	(see	
this
page
)	and	avoid	sleeping	on	your	stomach,	which	may	create	pressure	and
enhance	wrinkles	to	an	even	greater	degree. Also	avoid	crossing	your	legs	when
you	sleep. It’s	not	only	bad	for	circulation,	but	can	also	twist	your	spine,	leaving	you
feeling	unbalanced	in	the	morning. Try	sleeping	with	a	pillow	between	your	legs,
which	will	keep	your	legs	and	hips	more	balanced. Create	a	Personal	Bedroom	Cave
One	of	the	most	important	routines	you	can	create	is	the	habit	of	
sleeping	in
an	ideal	environment. If	you	look	at	the	sleeping	habits	of	other	animals,
regardless	of	whether	they	sleep	during	the	day	or	the	night,	you	will	find	bears
and	bats	burrowed	deep	in	cool,	
dark,	quiet	caves. Let’s	take	this	cue	from
nature	as	a	guide	to	create	an	ideal	
sleep	environment. There	are	three	factors
that	are	essential	for	creating	your	own	personal	beauty	sleep	“cave”	right	in
your	own	home. COOL
Warm	temperatures	might	feel	great	during	the	day	when	you’re	outside,
especially	if	you	like	to	hike,	bike,	or	go	to	the	beach. But	high	temperatures	are
not	great	for	sleep. In	fact,	some	research	has	shown	a	connection	between
insomnia	and	elevated	body	temperatures. 4
	You’ve	perhaps	already	experienced
how	much	easier	it	is	to	sleep	soundly	when	you	can	snuggle	under	the	covers. When	you	sleep,	your	body’s	temperature	drops	mildly,	which	actually	helps
prepare	you	to	sleep	through	the	night. While	the	
National	Sleep	Foundation	recommends	a	cool	65	degrees
Fahrenheit	(18	degrees	Celsius)
5
	for	sleep,	somewhere	between	65	and	75
degrees	Fahrenheit	(18	to	24	degrees	Celsius),	depending	on	your	particular
body	constitution,	is	a	good	range	to	help	you	drop	off	to	sleep	faster	and	more
deeply. Some	researchers	believe	that	keeping	temperatures	steady	throughout
the	night	is	important,	and	that	if	there	is	a	rise	or	fall	in	temperature	you
might	experience	less	quality	REM	sleep. If	possible,	set	your	home
thermometer	to	hold	steady	at	a	certain	temperature. From	a	beauty	perspective,
excessive	heat	can	cause	you	to	lose	even	more	fluids	throughout	the	night,	and
sleep	is	already	dehydrating. Chronic,	excessive	nighttime	
dehydration	over
time	can	contribute	to	drying	out	and	taxing	your	skin.DARK
Your	whole	bedroom	needs	to	be	as	dark	as	possible. Move	as	much	electronic
equipment	out	of	your	bedroom	as	possible	(surely	the	printer	can	fit
somewhere	
in	the	living	room)	and	get	rid	of	digital	alarm	clocks	that	are
plugged	in	and	introduce	their	own	lights	and	electromagnetic	frequencies. Then	go	through	and	use	black	tape	to	cover	any	little	blinking	lights	that	can’t
be	avoided. Light	tells	your	brain	that	it’s	time	to	wake	up,	and	even	a	small
amount	of	ambient	light	from	your	cell	phone	or	computer	can	disrupt	the
production	of	melatonin,
6
	which	regulates	sleep	cycles. It’s	also	very	helpful	to	equip	your	room	with	heavy	blackout	shades	that
completely	block	out	the	sunlight	along	with	outside	streetlights	or	car	lights. This	is	especially	important	if	you	live	on	a	busy	road	or	in	a	city. An	eye	mask
is	also	a	great	tool	to	help	block	out	light. If	you	don’t	like	the	feel	of	a	mask,
which	can	feel	constricting	to	some,	simply	drape	a	dark	T-shirt	over	your	eyes. Strive	for	the	complete	darkness	of	a	deeply	burrowed	cave,	trying	to	re-create
that	natural	environment	of	peace	and	relaxation. SACRED	BEDROOM	ACTIVITIES
There	are	(probably)	multiple	rooms	in	your	house	or	apartment	for	all	the
functions	you	perform	daily	as	a	human	being. While	it’s	not	a	bad	idea	to	work	on
your	computer	at	the	kitchen	table	or	sometimes	eat	dinner	on	your	couch	in	the
living	room	if	you	feel	like	it,	it’s	important	to	keep	your	bedroom	activities	to	the
bare	minimum:	sleep,	relaxation,	and	sex. That’s	it
. Ban	laptops,	TVs,	and	work
materials	from	your	bedroom. Keeping	your	bed	only	for	relaxing	or	lovemaking	will
help	strengthen	your	mental	association	between	your	bedroom	and	sleep—or
lovemaking	and	then	sleep,	on	those	occasions! Some	light	reading	in	bed,	especially	of	inspiring	or	spiritual	material,	is	highly
recommended. This	content	can	seep	into	and	positively	influence	your	mind	as	you
are	drifting	off	to	sleep. But	TV,	with	its	stimulating	lights	and	images,	should	be
avoided. Keep	your	TV	in	your	living	room,	not	your	bedroom. QUIET
Depending	on	where	you	live,	you	may	not	be	able	to	control	the	noise	in	your
external	environment,	which	may	include	barking	dogs,	chattering	teenagers,
noisy	car	engines,	and	the	like. As	much	as	we	would	like	to,	we	can’t	make	all
the	outside	signs	of	life	go	away	when	it’s	time	for	bed. But	you	
can
	control	the
noise	inside	your	cave. Creating	white	noise	by	using	a	fan,	an	excellent	air
filter,	or	even	a	specific	white-noise	maker	can	help	you	sleep	more	soundly. Another	option	is	to	block	out	the	noise	as	much	as	possible	with	earplugs. The
more	disruptive	outer	noises	you	can	avoid,	the	more	peaceful	your	innersleeping	cave	will	be. Bonus	Cave	Factor:	
Comfort
Caves	in	nature	are	not	necessarily	“comfortable”	per	se,	as	they	are	made
mostly	of	rocks;	slippery,	damp	surfaces;	and	even	pools	of	water. But	your
home	cave	can	deviate	from	the	strict	natural	variety	to	include	all	the	tools	to
help	you	get	comfortable	for	sleep. These	include	soft	sheets	that	don’t	irritate
your	skin,	calming	scents,	an	excellent	mattress,	and	the	right	pillows. What’s	the	best	kind	of	mattress? There	isn’t	a	lot	of	scientific	evidence	to
conclusively	show	that	one	type	of	mattress	is	better	than	another	kind. 7
	Plus
the	right	mattress	for	your	neighbor	or	brother	may	not	necessarily	be	the	best
one	for	you. It’s	best	to	lie	down	on	different	mattresses	and	see	which	one	feels
best	for	you,	especially	if	you	have	neck	or	back	pain. Howard	Levy,	MD,	an
Emory	University	assistant	professor	of	orthopedics,	physical	medicine,	and
rehabilitation,	comments,	“If	you’re	on	too	soft	[of]	a	mattress,	you’ll	start	to
sink	down	to	the	bottom. But	on	too	hard	of	a	mattress	you	have	too	much
pressure	on	the	sacrum,	and	on	the	shoulders,	and	on	the	back	of	the	head.”
8
	In
other	words,	a	mattress	of	medium	firmness	might	work	the	best	for	your	spine
and	give	you	enough	balance	and	support. If	you	have	medical	conditions	such	as	chronic	obstructive	pulmonary
disorder	(COPD)	or	frequent	heartburn	from	gastroesophageal	reflux	disease
(GERD),	you	may	want	to	utilize	an	adjustable	bed	that	can	help	you	elevate
your	head	at	night	when	you	sleep	to	help	you	breathe	easier	and	experience
fewer	symptoms. If	you	have	allergies	to	dust	mites,	try	getting	a	washable
mattress	cover	that	you	can	slip	on	and	off	and	wash	easily. The	
Better	Sleep	Council	recommends	spending	at	least	15	minutes	on	the
bed	in	the	store	before	buying	it,	as	it	may	take	that	much	time	to	relax	and
really	feel	out	your	new	mattress. 9
	So	don’t	be	embarrassed	to	march	right	into
the	store	and	plop	down	on	the	mattresses	for	a	little	while	on	each	one. It’s
your
	beauty	sleep. Set	aside	a	few	hours	on	a	Sunday	afternoon,	roll	into	the
local	mattress	stores,	and	prepare	to	spend	some	time	curled	up	on	the	various
beds	you	find. Toting	a	good	read	along	is	totally	optional	(but	recommended!). Pillows	are	also	pretty	important	when	it	comes	to	sleep	comfort. They	can
greatly	contribute	to	your	beauty	sleep	or	diminish	it. If	you	have	headaches	or
aches	and	pains	through	your	neck,	shoulder,	or	upper	back,	your	pillow	can
either	help	provide	relief	or	exacerbate	these	pesky	issues. The	position	you	sleep	in	also	has	some	influence	over	the	type	of	pillow	youshould	choose. If	you	sleep	on	your	back,	look	for	a	thinner	pillow	so	your
head	and	neck	are	not	positioned	too	far	forward,	which	can	consistently	throw
you	out	of	alignment. You	can	also	seek	out	a	pillow	that	has	a	more	structured
shape	in	the	lower	part	to	help	cradle	your	neck	and	provide	more	support. If
you	sleep	on	your	side,	look	for	a	firmer	pillow	that	can	stabilize	your	neck	and
head	and	keep	them	from	dropping	down	too	far. This	will	help	fill	in	the
space	between	your	ear	and	shoulder	and	give	you	enough	support	to	avoid
tension	or	cramps	that	keep	you	from	falling	asleep	or	wake	you	up	with	an
aching	neck. Stomach	sleeping	is	not	recommended	for	skin	beauty	reasons	(see
this	page
),	but	if	you	do	choose	to	sleep	on	your	stomach,	try	looking	for	a	flat
pillow	or	using	one	underneath	your	stomach	to	help	support	your	lower	back
and	spine. The	right	scents	can	also	bolster	your	sleep	on	a	nightly	basis. The	keys	to
enhance	all	the	moods	in	the	universe,	including	drowsiness	and	relaxation,	are
found	in	nature. Certain	essential	oils	distilled	from	nature’s	bounty,	especially
lavender,	neroli,	vetiver,	valerian,	chamomile,	and	clary	sage,	activate	alpha
wave	activity	in	the	back	of	your	brain,	which	leads	to	relaxation	and	helps	you
sleep	more	soundly. Lavender	is	believed	anecdotally	to	stimulate	the	pineal
gland	and	the	secretion	of	melatonin,	perhaps	promoting	sleep. You	can	try	making	your	own	room	or	pillow	spray	by	mixing	a	few	drops	of
these	essential	oils	(alone	or	a	combo	that	suits	you)	and	some	distilled	water
into	
a	spray	bottle. Another	option	is	to	buy	an	essential	oil	ring	for	the
lightbulb	in	the	lamp	at	your	bedside	table. PET	LOVE
Do	your	furry	friends	belong	in	your	cave? Dogs	and	cats	may	be	unconditional
sources	of	love	and	comfort,	but	some	research	has	found	that	having	your	cats
and	dogs	
sleep	in	the	bed	with	you	can	wake	you	up	during	the	night	and	interfere
with	your	best	sleep. 10
	While	you	love	your	four-legged	friends,	it	might	be	best	to
have	them	sleep	in	their	own	space	away	from	yours. The	
Best	Foods	for	Sleep
Many	people	don’t	realize	that	what	they	do	(and	don’t)	eat	can	have	a	dramatic
impact	on	the	quality	of	their	sleep. Certain	foods	have	different	properties	and
qualities	that	can	help	promote	Peak	Beauty	Sleep. Try	incorporating	these
foods	into	your	dietary	routine	in	the	afternoons	and	evenings	to	enhance	your
sleep	at	night.HEMP	MILK
Hemp	milk	is	high	in	the	amino	acid	tryptophan,	which	is	a	precursor	to
serotonin	and	helps	to	promote	sleep. It	also	contains	all	the	essential	amino
acids	and	lots	of	minerals. Try	the	Evening	Replenishing	Elixir	on	
this	page
,
which	is	made	from	a	hemp	milk	base. WHOLE,	
UNREFINED	CARBOHYDRATES
Try	some	quinoa,	brown	rice,	amaranth,	gluten-free	teff-	or	brown	rice–based
wraps,	or	buckwheat	(soba)	noodles. Carbohydrates	increase	the	level	of
tryptophan	in	your	blood,	helping	to	promote	sleep. BANANAS
Bananas	help	promote	sleep	because	they	contain	the	natural	muscle	relaxants
magnesium	and	potassium. They	also	have	carbohydrates	that	will	make	you
sleepy. They	are	a	low-water,	starchy	fruit	that	digests	slowly,	so	you	can	have
one	ideally	a	few	hours	before	bed	if	you	find	yourself	getting	hungry	but	want
to	eat	something	that	is	sleep	inducing	rather	than	stimulating. SWEET	POTATOES
These	hearty	root	vegetables	contain	muscle-relaxing	potassium	and	are	a	whole,
complex	carbohydrate. Try	baking	some	sweet	potatoes	and	eating	them	at
dinner	with	a	big	salad. EVENING	REPLENISHING	ELIXIR
This	elixir	contains	nourishing	essential	beauty	fats	and	spices	known	to	help	soothe	inflammation
and	your	nervous	system. Mugful	of	hemp	milk
½	teaspoon	powdered	turmeric
½	teaspoon	powdered	cardamom
¼	teaspoon	powdered	cloves
Raw,	organic	honey	or	raw	coconut	nectar,	to	taste
Heat	the	hemp	milk	to	just	under	a	boil,	and	stir	in	the	turmeric,	cardamom,	and	cloves. Remove
from	the	heat,	add	the	raw	honey,	and	enjoy	hot. CHERRIES
This	bright,	beautiful	summer	fruit	is	one	of	the	few	foods	that	naturallycontain	melatonin. A	study	found	that	drinking	tart	cherry	juice	offers	some
slight	improvements	to	the	duration	and	quality	of	sleep	in	those	with	chronic
insomnia. 11
CHIA	PUDDING
This	snack,	made	by	soaking	chia	seeds	in	a	liquid	base,	has	a	great	mix	of
complex	carbs,	
omega-3	
fatty	
acids,	and	amino	acids	to	help	you	feel	satiated
but	not	overly	stuffed	and	enjoy	a	great	night’s	
sleep. The	
Worst	Foods	for	Sleep
Just	as	there	are	excellent	foods	for	sleep,	there	are	foods	that	are	not	so	great
for	promoting	sleep. Review	this	list	and	avoid	these	foods	in	the	evening	to
best	support	your	Peak	Beauty	Sleep. HEAVY	
PROTEIN	MEALS
Meals	that	are	high	in	concentrated	proteins	should	be	avoided	late	at	night. They	take	a	great	deal	of	digestive	energy	to	break	down	and	can	keep	you	up	by
overactivating	digestion. If	you	are	going	to	have	a	heavy	dinner,	try	to	eat	it
early. If	circumstances	force	a	late	dinner,	choose	a	lighter,	plant-based	meal. HIGH	FAT	MEALS
Fat	stimulates	the	production	of	acid	in	the	stomach	while	encouraging	the
loosening	of	the	esophageal	sphincter. This	can	cause	food	to	spill	up	into	your
esophagus,	creating	heartburn. Lying	down	to	go	to	sleep	after	eating	heavy,
fatty	foods	makes	it	even	easier	for	acid	to	get	in	all	the	wrong	places. This	is	a
super	uncomfortable	beauty	sleep	no-no. CHOCOLATE
While	a	little	piece	of	dark	chocolate	might	quell	your	sweet	craving,	do	not
overindulge	in	chocolate	late	in	night. Remember	that	it	does	contain	
caffeine
as	well	as	theobromine,	another	stimulating	compound	that	can	adversely	affect
your	beauty	sleep. SPICY	FOODS
These	can	be	overstimulating	and	actually	keep	you	up	at	night. A	study	out	of
Australia	found	that	on	nights	the	subjects	ate	spicy	meals,	there	were	adverse
changes	in	their	sleep	patterns. 12
	The	researchers	also	found	that	subjects	hadelevated	body	temperatures	during	their	first	sleep	cycles,	which	has	been	shown
in	other	studies	to	be	linked	to	poor	sleep	quality. 13
CAFFEINE
Even	if	you	feel	you	are	used	to	caffeine,	it	still	keeps	your	body	working. Research	published	in	the	
Journal	of	Clinical	Sleep	Medicine
	found	that	caffeine
ingested	as	early	as	6	hours	before	bedtime	could	negatively	affect	sleep
patterns. 14
	In	a	practical	sense,	this	means	you	should	stop	drinking	coffee	(if
you	drink	it	at	all),	green	tea,	or	yerba	maté	by	the	afternoon. By	the	way,	the
tradition	of	drinking	coffee	after	dinner	is	one	you	should	abandon. Make	your
own	tradition	with	herbal	tea	if	you’d	like	to	sip	on	something	hot,	and	your
beauty	will	surely	benefit. NICOTINE
If	you	
smoke,	you	should	stop	for	many	health	and	beauty	reasons! We	are	sure
you	know	this,	and	hopefully	you	are	working	on	eliminating	that	habit	long-
term. But	in	the	very	short-term	while	transitioning	completely,	be	sure	to
refrain	from	indulging	in	any	nicotine	products	too	close	to	bedtime. Nicotine
can	be	stimulating,	which	is	not	conducive	to	your	beauty	sleep. ALCOHOL
This	is	a	tough	one,	because	if	you	do	want	to	have	some	drinks,	you	likely
won’t	have	them	in	the	middle	of	the	day	or	in	the	morning	unless	it’s	a	very
rare	special	occasion,	such	as	a	tailgate	or	a	celebratory	brunch. The	problem	is
that	even	though	the	alcohol	(especially	
wine)	may	feel	as	if	it’s	inducing	sleep,
alcohol	actually	interferes	with	the	restorative	functions	of	sleep. 15
	This	means
that	although	it	may	feel	relaxing,	after	a	few	hours	it	may	encourage	you	to
wake	up	during	the	night,	decreasing	the	quality	of	your	overall	sleep. SUPPLEMENT	YOUR	SLEEP	WITH	VITAMIN	B
12
This	important	water-soluble	vitamin	is	used	for	many	functions	of	the	body,
including	maintaining	energy	and	preventing	fatigue. Vitamin	B
12
	promotes	healthy
brain	and	cardiac	function	and	helps	us	sleep	better,	as	it	has	a	critical	role	in	the
formation	of	melatonin. It	also	supports	the	optimal	
metabolism	of	fats	and
carbohydrates,	promotes	healthy	cell	growth	and	repair,	and	activates	the	vitamin
folate	in	the	body. While	it	can	be	stored	in	your	liver	for	some	time,	you	can	get	a
blood	test	to	see	if	your	body	currently	has	the	proper	amount. Vegans	and	vegetarians	are	definitely	encouraged	to	supplement	with	B
12
because	it	is	found	mostly	in	animal	products,	but	if	you	do	eat	meat,	that	does	not
necessarily	mean	that	you	have	optimal	levels	of	Vitamin	B
12
. Absorption	andutilization	of	B
12
	might	still	be	compromised	even	if	you	consume	foods	that	contain
it	(such	as	animal	protein,	fortified	cereals,	and	nutritional	yeast). For	instance,	if
you	are	low	in	hydrochloric	acid,	which	releases	B
12
	from	food,	your	body	may	have
issues	absorbing	B
12
. Your	stomach	lining	could	also	be	lacking	in	its	ability	to
produce	intrinsic	factor,	a	protein	that	must	bind	to	B
12
	in	the	small	intestine	so	the
body	can	absorb	it. Check	with	your	doctor	if	you	are	unsure	of	how	much	Vitamin	B
12
	your	body
needs,	but	500	to	1,000	micrograms	(mcg)	is	generally	considered	a	good	daily
amount. You	can	take	a	B-complex	supplement	to	get	a	balance	of	all	the	B
vitamins. If	you	really	value	your	sleep,	you	may	have	to	make	some	serious	lifestyle
changes	around	your	alcohol	habits. This	may	seem	difficult	at	first,	but	once
you	experience	more	daytime	bliss	and	start	feeling	great	in	so	many	other	areas
of	your	life	(including	having	increasingly	beautiful	skin),	you	may	naturally
taper	off	your	imbibing. When	you	do,	you	may	find	that	your	“cleaner”	system
needs	
far	less	alcohol	in	general	to	feel	relaxed	or	to	enjoy	the	taste	of	your
favorite	Cabernet	or	Pinot. In	an	ideal	world,	you	should	avoid	drinking	within
3	hours	of	bedtime. But	if	you	are	going	out	for	a	night	with	friends,	this
obviously	won’t	be	realistic. Just	be	aware,	drink	responsibly	and	moderately
(ideally	keeping	it	to	one	or	two	drinks	maximum),	and	perhaps	find	other
ways	to	spend	time	with	friends	and	relaxing	that	don’t	involve	alcohol. Hopefully	by	now	it	is	clear	to	you	just	how	important	Peak	Beauty	Sleep	is	for
your	overall	health,	vitality,	and	beauty. It’s	so	important,	in	fact,	that	achieving
your	full	potential	of	Radical	Beauty	would	be	hard	to	realize	without	working
to	optimize	your	sleep. Be	sure	to	make	the	necessary	shifts	to	prioritize	your
sleep	so	you	can	enjoy	your	best	beauty	for	the	long-term.PILLAR	4:
Primal	Beauty
If	you	want	to	see	true	beauty	personified,	all	you	need	do	is	gaze	at	a	sunrise	or
sunset,	the	mighty	rivers	or	wide	oceans,	or	the	harmonious	synergy	in	any
forest. We	can	stand	in	awe	of	
nature’s	perfect	beauty	while	recognizing	that	we
are	a	part	of	it. Each	of	us	is	a	part	of	the	natural	world,	and	living	in
accordance	with	natural	principles	and	rhythms	aligns	us	with	Mother	Nature. This	powerfully	supports	our	natural	beauty	to	flow	through. Shakti
	is	the	Sanskrit	word	for	the	creative	power	of	nature	that	we	are	all	a
part	of. Living	in	accordance	with	nature	is	as	essential	to	our	being	as
breathing	or	sleeping,	but	it’s	easy	with	a	modern	lifestyle	to	stray	further	and
further	away	from	our	attunement	with	nature. When	we	superimpose	synthetic
or	unnatural	rhythms	over	the	fabric	of	our	lives,	our	natural	beauty	suffers. Nature	is	our	teacher. We	can	learn	a	lot	from	watching	the	cycles	of	the	sun
and	moon,	listening	to	the	sounds	of	nature,	and	tuning	in	to	the	effects	they
have	on	our	energy. The	more	you	are	in	harmony	with	nature	and	her	rhythms
and	energies,	the	more	positive	effect	you’ll	see	on	your	well-being	and	beauty.SHIFT	13:
Harness	the	Beauty	of	the	
Seasons
One	of	the	most	important	ways	to	allow	the	power	of	nature	to	support	your
health	and	beauty	is	to	tune	in	to	the	changing	seasons	of	the	year. Every	part
of	the	year	has	a	different	collective	energy,	which	in	turn	affects	your	personal
energy. Riding	this	wave	and	adjusting	your	dietary	and	lifestyle	patterns	to	be
in	sync	with	the	flow	of	the	seasons	will	help	you	achieve	Radical	Beauty. The
more	in	sync	you	are	with	the	universal	energies	taking	place	on	a	larger	scale
beyond	you,	the	better	your	skin,	hair,	and	nails	will	look,	and	the	more	power
you’ll	feel	supporting	you	in	everything	you	do. For	instance,	by	eating	according	to	the	seasons	and	largely	focusing	your
diet	on	the	produce	that	is	being	grown	locally	during	the	current	season,	you
will	be	eating	food	that	is	at	its	peak	of	freshness. Not	only	will	it	taste	its	best,
but	it	will	also	have	the	most	beauty	nutrition	because	it	was	picked	close	to
when	and	where	you	consume	it. Seasonal	foods	also	tend	to	be	more
affordable	since	crops	for	each	season	are	naturally	in	abundance	and	sellers
don’t	have	to	account	for	shipping	costs. If	you	focus	on	eating	seasonally	and	shopping	often	at	the	local	farmer’s
markets,	you	may	find	that	you	end	up	eating	a	far	wider	variety	of	what
happens	to	be	growing	around	you	at	the	moment	instead	of	reaching	for	your
favorite	staple	veggies. This	will	help	you	naturally	get	a	greater	variety	of
beauty	nutrients	into	your	diet,	as	different	foods	contain	different
compositions	of	minerals	and	phytonutrients	to	help	support	your	Radical
Beauty. You	will	also	feel	more	integrated	into	your	surrounding	environment
if	you	can	eat	what	is	grown	there. Besides	your	personal	benefits,	eating	this
way	reduces	your	carbon	footprint	and	allows	you	to	support	Mother	Nature. It
requires	less	fuel	(from	trucks,	trains,	planes,	and	so	on)	to	transport	food	from
local	farms	to	your	table	than	from	overseas	growers. From	a	beauty	standpoint,	you	may	notice	that	each	season	has	a	different
effect	on	your	skin,	and	it	is	important	to	adjust	accordingly. The	seasons	will
influence	your	exercise	and	activity	levels,	as	well,	and	you	must	honor	thatflow. In	a	larger	sense,	as	the	overall	environment	is	shifting,	you	can	tune	in	to
that	collective	energy	and	work	with	it	in	each	season,	not	against	it. For
example,	during	the	peak	light	of	the	summer	you	may	feel	a	tremendous	drive
to	work	on	creative	projects	that	you	previously	decided	to	“plant”	in	the
spring. Being	authentic	to	those	natural	urges	will	make	you	more	beautifully
powerful. Let’s	explore	all	the	seasons	and	how	to	best	shift	your	dietary	and	skin-care
routines	as	well	as	your	energy	goals	to	maintain	your	natural	beauty	in
alignment	with	the	larger	picture	of	nature	all	around	you. Winter	Lifestyle	Beauty	Practices
Winter	is	the	season	with	the	least	amount	of	light. Your	skin	might	need	more
moisture	at	this	time,	and	you	might	naturally	want	to	eat	meals	that	are	more
hearty	and	hot,	temperature-wise. With	the	deepening	darkness,	you	may	sense	a
natural	tendency	to	go	inward	and	take	stock	of	your	goals	and	what	you	are
creating	in	your	life. Here	are	the	best	practices	to	attain	Radical	Beauty	in	the
winter:
•
Eat	more	freshly	made	hot	meals. Your	body	will	naturally	crave	hot	soups
and	stews,	baked	vegetable	dishes,	and	the	like,	so	be	in	tune	with	those
needs	and	supply	yourself	with	hot,	comforting	foods. Though	you	may,	of
course,	keep	some	raw	foods	in	your	diet,	be	sure	to	balance	them	with
warming	foods. •
Incorporate	a	lot	of	root	vegetables	such	as	winter	squash,	yams,	sweet
potatoes,	and	pumpkins,	which	you	will	find	in	the	local	farmer’s	markets	at
this	time	of	year. These	vegetables	are	particularly	high	in	beta-carotene,
which	converts	into	vitamin	A	in	the	body	and	is	an	excellent	nutrient	to
keep	your	skin	healthy	and	bright	in	these	dimmer	months. •
Add	warming	spices	such	as	ginger,	cloves,	and	cinnamon	to	your	teas	and
recipes. •
Switch	to	organic,	cold-pressed	sesame	oil	to	moisturize	your	skin	for	your
abhyanga
	practice. Sesame	oil	is	said	to	have	warming	properties. •
Due	to	the	dryness	of	winter,	you	might	need	a	heavier	facial	moisturizer. Switch	accordingly	and	look	for	one	that	is	oil	based	rather	than	water
based,	as	the	oil	will	provide	a	protective	layer	on	your	skin	and	hold	in
moisture	longer. Products	containing	pure	plant	oils	like	coconut,	almond,
avocado,	and	primrose	oil	should	not	make	your	skin	break	out. On	theother	hand,	shea	butter	may	clog	your	pores;	especially	if	you	are	acne-
prone,	avoid	products	on	the	face	that	contain	shea	butter	(though	it’s	great
to	use	on	your	body). Avoid	products	that	contain	synthetic,	petroleum-
based	oils,	such	as	mineral	oil. •
Your	skin	will	likely	be	dry	and	dehydrated	not	only	from	the	wind	and	cold
elements,	but	also	from	indoor	heat,	so	make	sure	your	moisturizer	contains
hyaluronic	acid	and	other	humectants	to	attract	more	moisture	to	your	face
and	keep	it	supple. •
Increase	your	
fat	intake	slightly—but	not	dramatically—with	whole	plant
foods	such	as	chia	seeds,	walnuts,	and	avocados. These	essential	fats	will
nourish	supple	skin. Just	an	extra	few	tablespoons	of	chia	seed	pudding	(see
kimberlysnyder. com
	for	the	easy	recipe)	or	another	half	of	an	avocado	will
keep	your	skin	moisturized	from	the	inside	out. Extra	fat	in	the	winter	may
also	feel	grounding	during	this	dark	period. •
Use	a	creamy	cleanser	rather	than	a	gel	one. The	cream	will	have	fewer
stripping	surfactants	and	help	keep	the	natural	oils	on	your	skin	intact
during	these	times	when	you	want	to	hold	on	to	all	of	the	moisture	you	can. •
Do	a	weekly	at-home	oil	treatment	to	keep	your	hair	protected	from	the
drying	weather. At	least	once	a	week,	massage	coconut	oil	into	the	tips	of
your	hair	and	throughout	the	strands,	pile	it	into	a	bun	or	tuck	it	into	a
shower	cap,	leave	it	in	for	at	least	30	minutes	to	1	hour,	and	then	rinse	out
and	shampoo	as	usual. •
Slough	off	dry	skin	cells	with	an	at-home	sugar	scrub. Combine	equal	parts
coconut	oil	and	organic	sugar	and	then	add	15	to	20	drops	or	so	of	your
favorite	essential	oil. Keep	the	mixture	in	a	glass	or	BPA-free	container. In
the	shower,	gently	rub	off	dead	skin	cells	from	your	entire	
body,	including
your	elbows	and	heels. Shaving	is	also	a	great	exfoliator	for	the	large	surface
area	of	your	legs. •
Stay	active. It’s	tempting	to	just	curl	up	during	winter,	but	the	diminished
light	and	the	cold	weather	can	contribute	to	depression,	stagnation,	a
weakened	
immune	system,	and	sluggish	feelings. It’s	a	great	time	of	year	to
begin	or	deepen	a	home	yoga	practice,	whether	on	your	own	or	with	a	yoga
DVD. You	don’t	have	to	expose	yourself	to	the	elements	to	stay	active	and
move	every	part	of	your	body. •
Honor	the	natural	tendency	for	more	“darkness”	and	allow	yourself	to
rejuvenate	and	rest	by	staying	at	home	more. Don’t	push	yourself	to	go	out
more	than	you	naturally	like	out	of	obligation. You	might	feel	that	eveningsat	home	with	herbal	tea,	a	warm	bath,	and	a	good	book	simply	serve	you
more. •
If	you	live	in	a	place	that	has	limited	sunlight	for	extended	periods	of	time
throughout	the	winter	months,	you	might	want	to	consider	supplementing
with	
vitamin	D
3
,	or	getting	a	special	light	designed	to	help	stimulate	vitamin
D	in	your	body. Vitamin	D	plays	a	vital	role	in	maintaining	healthy,
beautiful	bones,	strong	immunity,	balanced	moods,	and	all-around	health
and	wellness. •
With	the	very	slowly	burgeoning	light	of	the	winter	solstice	near	the	end	of
the	year,	complete	an	honest	and	deep	assessment	of	where	you	would	like
to	put	your	energy	in	the	upcoming	year	and	what	is	nurturing	and
authentic	for	your	beautiful	spirit	at	this	time. In	nature,	new	seeds	are
growing	at	the	root	level	now,	and	a	lot	is	taking	place	beneath	the	surface. This	is	a	great	time	for	you,	too,	to	evaluate	where	you	want	to	plant	your
“seeds,”	which	projects	you	want	to	pursue,	and	where	you	want	to	put	your
energy,	which	will	bloom	later	in	the	year. You	can	determine	this	only	by
being	honest	and	listening	to	your	heart. Spring	Lifestyle	Beauty	Practices
In	spring,	life	emerges	again. No	matter	how	long	the	cold	winter	months	may
seem	some	years,	spring	always	follows. You	can	see	the	burgeoning	beauty	of
fresh	flower	buds,	leaves,	and	shoots	and	feel	the	urge	to	express	your	natural
beauty	outwardly	with	sundresses,	skirts,	and	perhaps	brighter	makeup	colors. As	the	light	increases,	you	naturally	feel	like	shedding	the	stagnation	and
heaviness	of	winter. This	includes	a	tendency	to	start	eating	lighter	and	perhaps
lightening	up	on	your	skin-care	products,	too. You	may	also	feel	a	natural	rise
in	energy,	a	newfound	spark	of	powerful	inspiration	that	can	now	be	directed
toward	whatever	goals	you	decided	to	pursue	when	taking	stock	in	the	darkness
of	winter. Here	are	the	best	ways	to	harness	the	beauty	of	spring:
•
Spring	is	the	very	best	time	of	the	year	to	complete	a	cleanse	or	engage	in
some	detoxing. If	you’re	interested	in	a	liquid	cleanse,	check	out	the	organic,
strategically	designed	ones	offered	from	
Glow	Bio	(
myglowbio. com
)	or	do
your	own	version	by	making	fresh	green	smoothies	or	juices	and	abstaining
from	heavier	foods	for	a	few	days. •
Lighten	up	your	diet. This	is	a	great	time	of	year	to	shift	into	eating	more
raw	foods	(though	you	don’t	have	to	eat	100	percent	raw,	by	any	means).Reduce	your	ratio	of	
fats	so	you	feel	less	weighed	down. You	might	want	to
eat	lighter,	broth-based	soups	and	favor	smaller	amounts	of	avocado	and
nuts. Use	all	oils	sparingly. •
If	you	indulged	over	the	winter,	it’s	a	great	time	to	reset	bad	habits	and
patterns	and	renew	your	resolve	to	improve	your	eating	habits. Feel	in	tune
with	the	bursting	energy	of	spring	by	letting	go	of	heavier,	dense,	or	clogging
foods. Ditch	the	dairy,	refined	sugars,	
gluten,	and	excess	animal	protein,	and
eat	more	light,	plant-centric	meals. •
Increase	your	consumption	of	raw	apple	cider	vinegar	by	adding	it	into	salad
dressings	or	hot	water	that	you	sip,	as	it	has	antiseptic	qualities	to	help	you
cleanse	for	spring	while	building	healthy	bacteria	in	your	gut. It	also	offers
the	beauty-balancing	electrolyte	potassium. •
Sprouts	and	
microgreens	very	much	capture	the	emerging	energy	of	the
spring	and	are	bursting	with	living	enzymes,	vitamins,	minerals,	and
phytonutrients. Wash	them	well	and	sprinkle	them	liberally	into	salads,	on
top	of	soups,	and	on	just	about	any	dish	you	eat. Even	though	they	are	so
pretty	to	look	at,	you	can	also	throw	a	handful	into	a	smoothie! •
Add	some	natural	diuretics	to	your	smoothies	and	other	dishes	to	help	flush
out	some	spring	water	weight. Some	good	options	include	coriander,	parsley,
asparagus,	cranberry,	and	pineapple;	as	it	gets	closer	to	summer,	try	eggplant
and	watermelon. •
Take	full	advantage	of	your	farmer’s	market,	which	will	have	a	much	wider
array	of	foods	than	it	did	during	the	winter. Lettuces,	fennel,	broccoli,
asparagus,	watercress,	and	collard	greens	are	just	a	few	of	the	farmer’s	market
spring	treasures	you	will	discover. •
Sweat	any	way	you	can! This	is	a	great	time	of	year	to	hit	the	infrared	sauna
or	get	out	into	the	light	of	day	for	some	vigorous	hiking,	walking,	or
jogging. Sweat	is	a	great	way	to	purge	out	toxicity	and	excess	stagnation	that
built	up	during	the	winter. •
If	you	have	a	home	yoga	practice,	this	is	a	great	time	to	increase	the	Surya
Namaskars,	or	sun	salutations,	and	other	standing	flow	sequences,	as	you’ll
naturally	feel	like	moving	more	vigorously	this	season. •
Take	advantage	of	the	growing	light. Get	up	earlier	to	enjoy	the	mornings,
and	perhaps	take	an	afternoon	or	post-early-dinner	stroll	to	enjoy	the
evening	light	and	watch	the	sunset. This	is	a	beautiful	way	to	sync	with	the
changing	rhythm	of	the	environment.•
Gently	exfoliate	dead	skin	cells	that	may	have	accumulated	from	winter	with
a	cleanser	that	contains	alpha	or	beta	hydroxy	acids. •
Try	sloughing	off	excessive	dead	skin	cells	on	your	body	with	a	salt	scrub
rather	than	the	sugar	scrub	you	might	have	used	for	winter. Salt	scrubs	are
considered	slightly	more	exfoliating,	and	salt	is	said	to	have	a	negative	ionic
charge,	helping	purify	negative	energies	and	impurities	that	you	may	have
picked	up	from	the	environment. 1
	This	is	the	theory	behind	the	rock	salt
lamps	sold	at	local	health	markets,	which	are	said	to	help	neutralize	home
environments	from	electronic	devices	that	are	believed	to	give	off	a	positive
ionic	charge. Combine	equal	parts	coconut	oil	and	salt	with	15	to	20	drops
of	your	favorite	essential	oil	(such	as	lavender	or	neroli). Keep	the	mixture
in	a	glass	or	BPA-free	container,	and	gently	scrub	your	entire	body	in	the
shower. •
Pay	extra	attention	to	moving	stagnation	through	your	lymphatic	system,	as
this	is	the	season	to	detox. Refer	back	to	
this	page
	for	more	tips	on	this. •
Ayurveda	encourages	
Panchakarma
	methods	to	help	cleanse	the	body	and
renew	digestion. These	are	detoxification	methods	that	include	colon
cleansing. If	you’re	up	for	it,	try	getting	an	at-home	enema	kit	or	a	gravity
colonic	from	a	recommended	therapist. •
Increase	your	water	intake	to	flush	out	impurities. Also	try	incorporating
hot	water	with	lemon	in	the	afternoons	and/or	evenings. This	is	a	fantastic
cleansing,	flushing	drink. •
With	the	growing	light,	be	sure	to	properly	protect	yourself	from	the	sun
with	wide-brimmed	hats,	large	sunglasses,	and	nontoxic	sunscreen	(see	
this
page
). •
Synchronize	with	the	creative	power	flowing	through	nature	and	the
universe. Take	the	time	to	put	energy	into	your	creative	ventures	and
longings,	and	cultivate	them. Be	selective	with	your	time,	cutting	out
excessive	television	watching	and	other	more	passive	activities	you	might
have	engaged	in	over	the	cold	winter. Spend	more	time	going	for	what	you
want. You	have	all	the	power	of	the	universe	supporting	you	now	to	go	for
it! Summer	Lifestyle	Beauty	Practices
Summer	brings	the	most	intense	sunlight,	which	is	activating	and	exciting. Depending	on	where	you	live,	it	might	be	extremely	humid	or	extremely	dry	atthis	time. You	might	also	be	contending	with	a	vacillation	between	hot	outdoor
weather	and	freezing	indoor	air-conditioning. It’s	important	to	protect	and
nourish	your	immunity	and	energy	during	these	vital	summer	months. Here
are	some	of	the	most	effective	Radical	Beauty	summer	practices:
•
Eat	lots	of	cooling,	juicy	in-season	fruits,	including	apricots,	grapes,
blueberries,	blackberries,	cherries,	plums,	raspberries,	strawberries,	figs,
nectarines,	and	melons. •
Enjoy	beets,	cucumbers,	bell	peppers,	radishes,	summer	squash	varieties,
endives,	and	beans. These	are	among	the	bounty	of	summer	foods	you’ll
find	fresh	and	available	at	your	local	farmer’s	market. •
It’s	easier	to	get	more	agitated,	impatient,	and	annoyed	during	this	“fiery”
season	of	
Pitta
,	which	governs	our	internal	fire. It’s	a	good	idea	to	avoid
overactive	foods	that	might	enhance	those	qualities,	including	chilies,	spicy
tomatillos,	and	excessive	garlic	and	onion. •
Drink	cooling,	herbal	teas	such	as	fresh	mint	tea	or	chamomile. It’s	easy	to
grow	a	little	mint	plant	at	your	kitchen	windowsill	and	have	fresh	mint	tea
all	summer. •
Honor	your	body’s	natural	inclination	to	eat	lighter	during	the	heat	of
summer. Listen	to	your	body	and	never	force	it	to	eat. It’s	important	to
recognize	that	you	shouldn’t	necessarily	eat	the	same	meals	or	foods	during
every	month	of	the	year. This	is	a	great	time	to	eat	lots	of	raw	foods	such	as
fresh	salads	and	fruit. •
Drink	coconut	water,	which	is	
hydrating	and	helps	to	replenish	electrolytes
and	minerals	that	you	lose	from	sweating. •
Enjoy	lots	of	raw	greens	this	season,	which	are	by	nature	
yin
,	or	cooling. Be
creative	with	the	range	of	lettuces	and	greens	you	see	at	your	farmer’s
market,	and	rotate	them	to	create	some	new,	tasty	salads. •
Since	you	may	already	feel	puffy	or	somewhat	swollen	from	the	heat,	it’s	a
good	idea	to	cut	back	on	salty	foods. Try	using	more	fresh	herbs	for	flavor
rather	than	lots	of	salt. Your	taste	for	salt	will	naturally	reduce	over	time. •
As	your	skin	increases	in	oiliness,	try	the	
Radically	Clear	Skin	Mask	(
this
page
)	or	other	clay-based	masks	to	help	ward	off	breakouts	and	congestion
in	your	complexion. •
Unless	you	have	very	dry	skin,	try	switching	your	cleanser	from	a	creamy
one	to	a	gel-based	one,	which	is	lighter	and	can	help	clear	out	excess	sweat,dirt,	and	grime. •
If	oil-based	creams	are	starting	to	feel	too	heavy,	switch	to	a	highly
absorbable,	lighter,	water-based	moisturizer	for	the	summer. •
Aloe	is	a	fairly	sturdy	plant	to	try	growing	in	a	pot	indoors	or	outdoors
(depending	on	where	you	live). You’ll	have	a	fresh	source	to	use	on	any
burns	from	excessive	sunlight. (Let’s	really	hope	that	doesn’t	happen,	but
just	in	case,	be	prepared!) •
Since	coconut	oil	is	said	to	have	cooling	properties,	switch	to	coconut	oil	for
your	
abhyanga
	practice	(see	
this	page
). •
Wear	light-colored,	natural	fabrics	such	as	linen	and	cotton,	which	allow
your	skin	to	breathe. •
Fill	a	spritzer	bottle	with	rose	water,	and	spray	it	across	your	face	and
décolleté	whenever	you	need	a	soothing	refresher. •
Honor	changes	in	movement	this	time	of	year. You	might	be	drawn	to	yoga
(especially	a	self-practice)	rather	than	super	intense	aerobic	activities	(unless
they	involve	beach	or	water	sports! ),	which	might	feel	depleting. This	is	not
necessarily	the	best	time	for	hot	yoga	in	an	enclosed,	artificially	heated
room. •
You	might	feel	activated	and	excited	not	only	by	your	creative	or
professional	pursuits	but	also	to	explore	and	revel	in	being	outside	in
nature’s	raw	elements. This	might	mean	beach	time	or	more	time	to	lounge
in	a	park. Allow	yourself	to	have	this	outdoor	time	and	to	explore	feeling
stimulated	from	nature	as	well	as	your	personal	interests. Your	energy	will
naturally	be	high,	so	get	outside	and	enjoy. At	the	very	end	of	summer,
however,	depending	on	your	environment,	you	might	feel	overheated	and
the	need	to	chill	out	more,	and	it’s	important	to	honor	that	as	well. Fall	Lifestyle	Beauty	Practices
The	beauty	of	fall	is	seen	in	the	full	range	of	colors	among	Mother	Nature’s
changing	leaves. The	air	gets	crisper,	and	the	wind	can	pick	up,	making	it
important	to	protect	your	skin	and	body. You	may	find	yourself	craving	less
coconut	water	and	more	hot	teas	and	elixirs	to	feel	balanced,	as	well	as	hot,
nourishing	meals	you	may	have	largely	avoided	in	the	summer. From	an
energetic	standpoint,	it’s	important	to	take	measures	to	feel	grounded,	as	
Vata
,
the	air-based	
element,	dominates	the	fall	season. When	imbalanced,	this	can
exacerbate	stress	and	anxiety,	which	is	particularly	true	if	activities	dramaticallyincrease	after	a	leisurely	summer. Here	are	the	best	fall	beauty	practices:
•
It’s	the	natural	time	of	year	to	start	eating	more	grounding,	warm	cooked
meals	again,	so	be	sure	to	adjust	your	dietary	rotation	accordingly. •
Brussels	sprouts,	turnips,	daikon	radish,	cauliflower,	and	mushrooms	are
some	of	the	vegetables	you’ll	find	in	season	in	the	fall,	so	be	sure	to	take
advantage	and	find	creative	and	simple	ways	to	cook	and	enjoy	these
fortifying	foods. •
Quinoa,	brown	rice,	and	amaranth	are	great	gluten-free	grains	to	incorporate
this	time	of	year,	especially	if	eaten	with	lots	of	vegetables. •
Sip	on	lemon	balm,	chamomile,	valerian	root,	ashwagandha	or	holy
basil/tulsi	teas,	which	are	fantastic	for	helping	you	destress	and	unwind. You
can	source	these	teas,	which	can	often	be	found	combined	in	“anti-anxiety”
formulations,	at	health	stores. •
The	drying	wind	and	drop	in	humidity	may	make	your	skin	feel	rougher. Be
sure	to	spend	a	little	more	time	with	your	
abhyanga
	practice	(see	
this	page
),
which	is	also	good	for	pacifying	excess	
Vata
,	which	can	lead	to	feeling
overwhelmed	and	anxious	when	imbalanced. Abhyanga
	is	a	great	practice	to
help	alleviate	stress. •
Since	
Vata
,	or	the	air	element,	is	so	prevalent	in	the	fall,	you	may	experience
some	
constipation. This	is	a	symptom	of	
Vata
	being	out	of	balance. Be	sure
to	eat	lots	of	fibrous	foods,	take	some	magnesium-oxygen	supplements	(such
as	Detoxy	+)	as	needed	to	help	keep	things	moving,	and	eat	mindfully	and
slowly,	always	chewing	well. •
Be	sure	to	protect	your	skin	from	the	quickening	changes	of	the	weather,
including	dry	wind. Use	scarves	and	gloves	to	protect	your	hands,	neck,	and
face	during	walks	or	periods	outside,	keeping	out	drafts	that	can	lead	to
chapping	and	excessive	dryness. •
Your	skin	may	need	extra	nourishment	with	the	change	of	seasons,	and	it
might	start	to	feel	drier. The	Radically	Timeless	Beauty	Mask	(
this	page
)	is
particularly	excellent	at	this	time	of	year. •
Be	sure	to	protect	your	delicate	lips,	which	may	become	increasingly
chapped. Apply	lip	balms	regularly	that	contain	natural	ingredients	such	as
shea	butter,	olive	oil,	and	vitamin	E.	Avoid	lip	balms	that	contain
petroleum-based,	synthetic	ingredients	(which	you	don’t	want	to	continually
ingest,	an	inevitable	occurrence	with	anything	you	put	on	your	lips).•
Since	you	might	have	gotten	your	fair	share	(or	more!) of	sun,	salt	water,	and
chlorine	over	the	summer,	your	skin	might	feel	a	bit	taxed. Try	going	back
to	a	gentle	sugar	scrub	(see	Winter	tips	on	
this	page
)	and	adding	more
coconut	oil	if	you	feel	that	your	skin	needs	extra	lubrication. •
Avoid	using	stripping	soaps	on	your	skin	in	the	shower. Choose	all-natural,
mild,	and	simple	cleansers	with	essential	oils	instead	of	potentially	irritating
artificial	fragrances. •
With	the	cooler	temperatures	and	chilly	wind,	it’s	time	to	switch	back	to
thicker	moisturizers	with	an	oil	base,	which	can	feel	more	
hydrating	and
protective. •
Pay	extra	attention	to	your	hands. They	have	the	long	winter	ahead	of	them
with	lots	of	potential	cold	and	wind	exposure. Be	sure	to	keep	your	hands
moisturized	with	a	good	hand	cream	(shea	butter	or	other	natural	ingredient
based),	and	reapply	often,	especially	after	washing	your	hands. •
After	the	leisure	of	summer,	you	may	feel	an	increased	swirl	of	activities	in
the	fall:	kids	going	back	to	school,	increased	work	projects,	or	new-found
intensity	in	hitting	goals	by	the	end	of	the	year. Be	sure	to	balance	the	stress. Make	it	a	priority	to	create	downtime	for	yourself	as	the	holidays	gear	up	so
you	don’t	feel	overwhelmed	and	resort	to	stress	eating	or	other	unhealthy
outlets. Take	time	to	cultivate	nurturing,	grounding	activities	such	as
meditation,	massages,	spending	time	at	home	reading,	or	whatever	makes
you	feel	soothed. Making	an	effort	to	gracefully	acknowledge	the	energy	shifts	as	the	earth
makes	her	yearly	progression	around	the	sun	and	to	shift	your	daily	lifestyle
routines	in	accordance	with	the	different	seasons	is	an	important	way	to
maximize	
your	health,	energy,	and	expression	of	beauty. Whether	we	are	aware
of	it	or	not,	we	are	impacted	by	the	larger	energy	influences	of	our
environment. Why	not	recognize,	embrace,	and	align	with	them	to	your
advantage? You	only	have	heightened	beauty	and	a	greater	sense	of	energy	to
attain. Start	applying	these	modifications	for	the	season	you	are	in	right	now	to
feel	more	in	tune	with	the	collective	universal	energy	of	which	you	are
intrinsically	part.SHIFT	14:
Balance	
Solar	and	Lunar	Energy	and
All	the	Earth’s	Elements
Solar	Beauty
Of	course,	no	one	would	claim	that	going	out	and	baking	in	the	sun	is	good	for
your	skin. By	now,	it’s	well	established	that	overexposure	to	the	sun	can	lead	to
skin	
cancer	and	seriously	accelerated	skin	aging. But	that’s	not	to	say	that	we
should	shun	the	sun	completely. The	sun	is	a	vital	component	of	nature	that
provides	life	and	vitality	to	the	entire	planet,	including	us. Even	in	the	dawn	of
increased	modernism,	we	cannot	divorce	ourselves	from	Mother	Nature;	our
connection	to	her	is	indivisible. While	you	have	to	be	very	careful	about	how	and	where	you	engage	in	sun
exposure	(which	we	will	discuss	further	below),	we	don’t	want	to	completely
eschew	the	sun. Robyn	Lucas,	an	epidemiologist	at	
Australian	National
University	who	led	a	study	published	in	the	
International	Journal	of	Epidemiology
,
concluded	that	far	more	lives	are	lost	to	diseases	caused	by	a	
lack
	of	sunlight
than	to	those	caused	by	too	much. 1
	There	are	many	health	and	beauty	
benefits
to	limited	sun	exposure,	including	the	following. ENDORPHIN	AND	
HORMONE	PRODUCTION
Just	being	around	sunlight—even	if	you’re	not	directly	exposed	to	it—can	help
improve	your	mood	by	causing	your	body	to	synthesize	“feel	good”	endorphins
and	hormones	such	as	serotonin. This	can	be	as	simple	as	gazing	out	of	a
window	into	the	natural	light	while	eating	lunch	or	working	on	a	laptop
(though	you	won’t	
absorb	
vitamin	D	through	glass). A	lack	of	sun	exposure	can
cause	a	melatonin	imbalance	and	lead	to	seasonal	affective	disorder	(SAD),	a
form	of	depression	caused	by	a	deficiency	of	natural	sunlight	during	the	winter
months. This	is	a	very	real	issue	for	those	in	certain	environments	that	don’t
have	enough	sunlight,	and	it	demonstrates	how	important	natural	elementssuch	as	the	sun	are	to	our	beauty	and	well-being. As	we	mentioned	in	
Pillar	3
,
Peak	Beauty	Sleep,	it’s	critical	to	have	a	healthy	amount	of	daylight	to	balance
the	night. Your	pineal	gland	produces	melatonin	based	on	the	contrast	of
bright	sun	exposure	in	the	day	and	complete	darkness	at	night. 2
	If	you	don’t
have	enough	exposure	to	daylight	during	the	day,	your	body	can’t	appreciate
the	difference	and	will	not	optimize	your	melatonin	production,	which	is
important	to	regulate	healthy	beauty	sleep	cycles. 3
VITAMIN	D	SYNTHESIS	AND	
IMMUNE	BOOST
Sunlight	helps	your	skin	synthesize	vitamin	D,	which	makes	it	possible	to
absorb	calcium. Vitamin	D	also	helps	with	skin	issues	like	psoriasis,	and	boosts
your	immunity	so	you	can	better	fight	infections	such	as	colds	and	the	flu. Some	researchers	believe	it	may	even	help	protect	against	the	development	of
some	
cancer	cells. 4
	Vitamin	D	is	really	a	hormone	and	not	a	vitamin,	and	it	has
been	shown	in	some	research	to	help	increase	testosterone	levels	in	men
5
	and
regulate	estrogen	and	progesterone	levels	in	women. 6
	This	assistance	in
balancing	hormones	is	another	huge	benefit	of	sun	exposure. Though	you	can
supplement	with	vitamin	D,	it’s	preferable	and	more	reliable	to	get	vitamin	D
through	moderate	sunlight	exposure	whenever	possible. IMPROVED	
CIRCULATION	AND	
METABOLISM
The	sun	is	good	for	blood	circulation,	which,	as	we	discussed	earlier,	is
important	to	ensure	the	optimal	distribution	of	beauty	nutrients	throughout
your	entire	body,	and	some	research	is	even	linking	sunlight	exposure	to	a
boost	in	metabolism. 7
POSSIBLE	PREVENTION	OF	
HEART	DISEASE	AND	CANCER
New	research	out	of	the	
Journal	of	Investigative	Dermatology
	has	found	that	when
sunlight	touches	the	skin,	a	compound	called	nitric	oxide,	which	helps	lower
blood	pressure,	is	released	into	the	blood	vessels. 8
	Head	researcher	
Richard
Weller	and	his	colleagues	state,	“We	are	concerned	that	well-meaning	advice	to
reduce	the	comparatively	low	numbers	of	deaths	from	skin	cancer	may
inadvertently	increase	the	risk	of	death	from	far	higher	prevalent	cardiovascular
disease	and	stroke,	and	goes	against	epidemiological	data
9
,
10
	showing	that
sunlight	exposure	reduces	all-cause	and	cardiovascular	mortality.”
11
	The
researchers	noted	that	for	every	person	who	succumbed	to	skin	cancer,	about
sixty	to	one	hundred	people	succumb	to	stroke	and	heart	disease	linked	to	high
blood	pressure. This	translates	to	eighty	times	more	people	dying	ofcardiovascular	disease	than	skin	cancer. A	study	published	in	the	journal	
Cancer
,	as	well	as	a	systematic	review
published	in	the	
European	Journal	of	Cancer
,	found	that	insufficient	exposure	to
sunlight	can	be	a	risk	factor	for	cancer	in	western	Europe	and	North	America,
and	the	malignancies	that	showed	the	greatest	increase	with	inadequate
exposure	to	sunlight	were	reproductive	and	digestive	cancers,	namely	breast,
colon,	and	ovarian	cancers. 12
,
13
Sun	Exposure	vs.	Sun	Damage
You	may	be	wondering,	what	about	sun	damage	and	aging? Again,	we	are
definitely	
not
	suggesting	that	you	bake	out	in	the	sun	1960s-style,	when	it	was
the	thing	to	reflect	the	sunlight	back	onto	your	skin	with	aluminum	foil. What
we’re	talking	about	is	much	more	strategic	and	controlled. When	managed	this
way,	limited	sun	exposure	might	actually	reverse	sun	damage! Research	out	of
Stanford	University	found	that	by	triggering	the	synthesis	of	
vitamin	D	within
the	body,	limited	sun	exposure	may	cause	immune	cells	to	travel	to	the	outer
layers	of	the	skin,	where	they	are	available	to	protect	and	help	repair	damage
caused	by	excessive	sun	exposure. 14
So	how	much	sun	is	the	right	balance	for	your	beauty? Well,	first	of	all,	we
don’t	recommend	exposing	your	delicate	facial	skin	to	the	sun. It’s	too
precious,	and	it’s	obviously	the	first	place	you	want	to	protect	against	visible
signs	of	aging. Always	wear	a	hat	when	you	are	exposed	to	sunlight,	and	be	sure
to	use	nontoxic	sunscreen	protection. To	get	healthy	sunlight,	focus	on	your	limbs
. Michael	F.	Holick,	MD,	PhD,	who
heads	up	the	Vitamin	D,	Skin,	and	Bone	Research	Laboratory	at	
Boston
University	and	is	the	author	of	the	book	
The	UV	Advantage
,	agrees. He
recommends	sensible	sun	exposure	of	5	to	10	minutes	of	direct	sunlight	on
bare	legs	and	arms	two	or	three	times	a	week. 15
	Applying	
sunscreen	is	definitely
recommended	for	any	sun	exposure	beyond	that. The	sun	will	feel	great	on
your	arms	and	legs	during	short	walks	in	the	sunlight. Try	parking	your	car	a
little	farther	away	from	the	mall	or	grocery	store	the	next	time	you	go	shopping
and	enjoy	some	extra	time	in	the	sun. Take	5	minutes	to	read	outside,	to	sip
your	favorite	tea,	or	just	to	look	at	the	beauty	around	you,	whether	you	are	in
the	suburbs	or	in	the	city. Even	in	most	industrial	areas	you	can	usually	find
something	beautiful. This	will	naturally	feel	fantastic	and	delicious	for	your
whole	body,	which	loves	getting	some	light,	even	for	a	very	short	time! Holick
also	recommends	supplementing	with	1,000	IUs	of	
vitamin	D,
16
	especially	in
the	winter,	when	you	may	not	get	adequate	sunlight.You	can	also	balance	the	beauty	of	natural	sunlight	with	foods	that	are	rich
in	vitamins	C	and	E	as	well	as	selenium. These	are	great	skin	beauty	foods	that
protect	against	sun	damage. Karen	E.	Burke,	MD,	PhD,	of	the	
Mount	Sinai
School	of	Medicine	says,	“These	antioxidants	work	by	speeding	up	the	skin’s
natural	repair	systems	and	by	directly	inhibiting	further	damage.”
17
	Some	great
natural	sources	of	these	Radical	Beauty	nutrients	include	acai,	blueberries,
Brazil	nuts,	almonds,	oranges,	and	bell	peppers. Capturing	
Energy	Directly	from	the	Light
We	all	know	that	plants	convert	sunlight	into	energy. But	in	2014	a
groundbreaking	study	published	in	th
e	
Journal	of	Cell	Science
	suggested	that
animals	that	consume	a	chlorophyll-rich	diet	are	also	able	to	derive	energy
directly	from	the	sunlight. 18
	Previously,	we	believed	that	green	plants	were	the
only	organisms	that	were	able	to	convert	sunlight	into	biological	energy	in	the
form	of	adenosine	triphosphate	(ATP). This	study	showed	that	the
mitochondria	in	animal	cells	“can	also	capture	light	and	synthesize	ATP	when
mixed	with	a	light-capturing	metabolite	of	chlorophyll.”
19
In	other	words,	this	study	implies	that	animals—including	humans—can
borrow	the	light-harvesting	capabilities	of	chlorophyll	when	consuming	a	diet
rich	in	plant	food	and	use	it	for	energy	(ATP)	production. Some	of	the	animals
researched	that	were	fed	such	a	diet	and	exposed	to	light	also	saw	an	increased
life	span. Furthermore,	the	energy	coming	from	the	chlorophyll-induced	diet
and	light	exposure	was	believed	to	help	animal	mitochondria	function	in	a
healthier	way. 20
	This	is	super	exciting	from	a	beauty	standpoint,	because
healthier	mitochondria	function	means	a	reduction	in	the	aging	caused	by	free
radicals	and	thus	a	reduction	in	cellular	damage. 21
This	is	a	whole	new	way	to	think	about	our	diet	and	the	role	green	vegetables
play	when	it	comes	to	our	beauty. Besides	providing	us	with	an	abundance	of
vitamins,	minerals,	and	thousands	of	beauty-building	compounds,	according	to
this	research	consuming	green	vegetables	may	also	help	us	generate	energy
directly	from	the	sunlight! This	further	shows	our	timeless	and	infinite
connection,	an	unbroken	continuum,	with	nature. Greens	are	grown	in	nature
and	make	up	a	large	part	of	the	diets	of	our	close	genetic	relatives. The	big
takeaway	here	is	the	reinforcement	of	what	we’ve	been	saying	all	along:	eat	close
to	nature	and	become	more	naturally	beautiful	and	have	more	beautiful,
natural	energy.Lunar	(
Moon)	Energy
Like	the	sun,	the	moon	and	her	cycles	have	an	impact	on	our	energy,	albeit	in
more	subtle	ways. While	it’s	not	as	obvious	as	the	sunlight	that	grows	plants
and	has	a	visible	impact	on	our	skin,	the	moon,	another	larger	energetic	body
in	our	macrocosmic	orbit,	also	impacts	our	beauty. Our	ancestors	were	more	in
tune	with	the	moon’s	waning	and	waxing	rhythms	and	observed	and	noted
them	to	create	timetables	for	tending	and	harvesting	crops	and	organizing
community	life. The	planting	calendar	of	biodynamic	farming,	a	type	of
sustainable	organic	farming	practiced	globally	from	
France	to	
India	and
beyond,	considers	soil	fertility,	plant	growth,	and	livestock	care	as	a	set	of
ecologically	interrelated	tasks,
22
	and	is	synced	with	the	lunar	phases	of	the
moon. 23
There’s	been	some	documented	influence	of	the	moon	on	certain	animals,
such	as	the	body	weight	of	honeybees	that	peaks	during	a	new	moon. 24
Different	ancient	cultures,	verified	in	some	writings	from	
Babylonia	and
Assyria,	have	
connected	a	lunar	influence	on	humans. It’s	recognized	that	the
tides	are	caused	by	the	gravitational	relationship	between	the	moon	and	the
earth,	known	as	the	tidal	force. On	a	micro	level,	we	are	made	up	of	around	72
percent	water	and	might	experience	some	of	the	lunar	influence	from	this
larger	body	of	energy,	such	as	periods	of	feeling	more	expansive	and	energized
or	more	retracted	and	inward. The	female	menstrual	cycle	and	the	complete	cycle	of	the	moon,	which	is
approximately	the	same	number	of	days,	has	caused	much	intrigue	over	the
years. Ayurveda	believes	that	the	cycles	of	the	moon	and	the	tides	of	the	ocean
are	mysterious	and	powerful	ways	to	display	the	deep	connection	a	woman	has
to	nature. Just	as	it	is	important	to	keep	your	waking	hours	closely	tied	to	the	sunrises
and	sunsets,	traditional	systems	worldwide	believe	that	there	is	power	in	syncing
up	your	activities	to	the	cycles	of	nature	such	as	the	moon	cycle. Attuning	the
collective	natural	force	between	certain	activities	and	efforts	helps	us	live	more
in	harmony	with	nature. The	new	moon	is	like	a	mini	New	Year’s	every	month. Think	of	it	as	a
wonderful	way	to	refresh	each	month	and	create	new	goals	or	refocus	on	your
goals	with	new	vigor. It’s	a	good	day	for	cleansing	and	a	great	time	to	start
implementing	positive	new	habits	to	benefit	your	beauty,	such	as	a
commitment	to	drinking	hot	water	with	lemon	each	morning,	drinking	more
fresh	water	and	giving	up	soda,	or	making	more	time	to	prepare	and	benefit
from	some	at-home	beauty	masks. Why	wait	for	New	Year’s? You	can	experiencea	personal,	renewed	commitment	to	improving	your	beauty	every	single	month. The	full	moon	is	when	you	may	feel	the	strong	influence	of	completeness	in
your	projects. You	can	time	your	creative	projects	or	goals	to	reach	their	peak	in
sync	with	the	full	moon. Beauty-wise,	this	is	a	great	time	to	prepare	and	enjoy	a
very	nourishing	beauty	meal	that	may	take	a	little	more	effort	than	usual	for
you	and	your	loved	ones. Try	to	enjoy	even	a	few	minutes’
 
“moon	bathing”	out
in	the	fullness	of	the	moon’s	natural	light,	which	has	a	cooling,	soothing	energy
that	balances	the	activating	sunlight	energy	in	your	being. Ancient	mystics	believe	that	the	waxing,	or	growing	energy,	of	the	moon	is	a
great	time	for	fertility,	taking	in	nourishment,	and	building	on	your	intentions
from	the	new	moon,	while	the	waning	energy	that	comes	after	the	full	moon	is
a	good	time	for	taking	stock	and	cleaning	up	any	old	business. This	might	be	a
great	time	to	clean	out	your	fridge,	kitchen	cupboards,	and	bathroom	cabinets
of	any	old	beauty	products	or	toxic	ingredients	that	don’t	serve	you	anymore. Reclaim	only	what	is	fresh	and	supportive	of	your	life	force. Balancing	the	Elements	in	Your	Body
According	to	
Ayurveda’s	
panchamahaboota
	theory,	everything	in	the	universe—
including	you—is	composed	of	five	main	elements:	earth,	water,	fire,	air,	and
space	(or	ether). This	theory	holds	that	the	elemental	constitution	that	makes
up	your	body	is	not	unique,	but	it	is	shared	with	all	things	throughout	nature. In	the	Chinese	medical	system	there	are	also	five	elements:	earth,	water,	fire,
wood,	and	metal. Without	going	into	too	much	detail	about	these	complex
ancient	systems,	we	can	use	some	understanding	of	them	to	benefit	our	beauty
by	creating	more	balance. According	to	Ayurveda,	an	imbalance	of	these
elements	can	lead	to	beauty	disorders	such	as	
acne,	brittle	hair,	and	skin	that
ages	faster	than	it	should. The	
Ayurvedic	
dosha
	theory	holds	that	we	all	possess	each	of	the	five
elements,	but	certain	elements	are	dominant	in	our	bodies. Building	on	what
we	said	earlier	about	the	
dosha
	system,	we	have	three	dominant	elements:	
Vata
,
or	air	constitution,	is	represented	by	the	wind	in	nature;	
Pitta
,	or	fire
constitution,	is	a	representation	of	the	sun;	and	
Kapha
,	or	earth/water
constitution,	is	represented	by	the	rocks	and	solid	elements	on	earth	as	well	as
bodies	of	water. When	we	are	out	of	balance,	the	elements	within	our	bodies	are
also	imbalanced. On	the	other	hand,	balancing	our	elemental	constitution
promotes	health	and	delays	or	reduces	visible	signs	of	aging. Radical	Beauty
requires	balance	and	avoiding	extremes	so	you	can	fully	express	your	natural
beauty.Again,	this	whole	concept	goes	into	much	more	depth,	but	there	are	some
general	principles	that	you	can	use	for	introspection	to	survey	potential	areas	of
imbalance	within	yourself	while	using	tangible	tools	to	work	on	creating	a
beautiful	balance	within	your	body,	mind,	and	spirit. Here	are	some	of	the
symptoms	of	balanced	and	imbalanced	elements	and	a	sampling	of	the	most
effective	tools	to	get	back	in	balance. VATA
	(AIR/WIND)
Like	the	wind,	this	represents	the	force	behind	all	movements,	including
internal	movements	such	as	digestion,	elimination,	breathing,	and	circulation. Symptoms	of	balanced	
Vata
:	creative	thinking,	inspired,	enthusiastic,
supple	skin
Symptoms	of	imbalanced	
Vata
:	
constipation,	excessive	worry	and
anxiety,	insomnia,	and	dry	skin
Some	basic	tips	for	balancing	
Vata
	include	the	following:
•
Incorporate	
abhyanga
	into	your	regular	daily	practice	with	a	real
commitment,	as	it	is	especially	important	for	helping	to	ground	and	destress
the	mind. •
Get	to	bed	earlier	and	establish	a	regular	schedule	to	get	more	rest. •
Protect	yourself	with	proper	measures	in	cold,	windy	weather	since	air-based
Vata
	types	may	be	more	susceptible	to	chills	and	imbalances	from	chilly
weather. •
Prioritize	regular,	proper	elimination	(with	diet,	oxygen-magnesium
products,	probiotics,	etc.). •
Establish	a	regular	daily	routine,	which	is	especially	important	for	
Vata
. •
Avoid	
caffeine	and	stimulants. •
Favor	fresh,	light,	and	easy-to-digest	foods.
Radical_Beauty_from_the_inside_out_by_Deepak_Chopra.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        The
more	natural	light	exposure	your	eyes	receive,	the	more	in	balance	you	will	be,
in	rhythm	between	the	alternating	beauty	sleeping	and	waking	hours. SHIFT	12:
Establish	Healthy	Sleep	Routines
The	Importance	of	a	Regular	Schedule
We	humans	are	natural	creatures	of	habit,	and	our	daily	routines	establish	our
bodily	rhythms. One	of	the	best	ways	to	regulate	and	normalize	your	sleeping
schedule	is	to	regulate	and	normalize	all	the	other	rhythms	in	your	life,
including	when	you	eat	and	exercise. Your	body	will	better	be	able	to	feel	settled
and	ready	for	bed	if	everything	else	in	your	life	is	on	a	regular	schedule,	too. The	more	you	can	stick	to	as	regular	a	schedule	as	possible	(even	when
traveling),	the	better	your	body	will	“know”	its	expected	routines. You	will
naturally	settle	into	sleep	at	the	same	time	night	after	night,	and	thus	enhance
your	beauty. Here	are	some	general	guidelines:
•
Exercise	at	the	same	time	every	day,	ideally	in	the	morning	or	at	lunchtime,
and	avoid	heavy	physical	stimulation	later	in	the	day. Late	workouts	can	be
overly	stimulating	and	keep	your	mind	and	body	alert. Try	to	end	workouts
at	least	3	to	4	hours	before	bed. But	do	make	regular	workouts	a	part	of	your
routine. A	study	from	
Northwestern	Medicine	found	that	exercise	in	general
was	helpful	in	relieving	insomnia. 1
	In	the	study,	adults	who	were	previously
sedentary	and	then	started	doing	aerobic	exercise	four	times	a	week	reported
an	increase	in	sleep	quality	and	vitality,	along	with	less	sleepiness	during	the
day	and	fewer	depressive	symptoms. 2
•
Keep	regular	mealtimes	for	breakfast,	lunch,	and	dinner	(though	the
particular	foods	that	make	up	those	meals	may	vary	with	the	seasons). •
Always	strive	to	eat	dinner	at	least	a	few	hours	before	bed. Digestion	slows	at
night	because	your	body	is	meant	to	be	rejuvenating,	not	digesting. Plus,
feeling	heaviness	in	your	stomach	as	you	are	drifting	off	is	not	a	recipe	for
deep	or	peaceful	sleep. Ideally,	try	to	eat	dinner	3	to	4	hours	before	bed. (It’s
really	not	
that
	crazy;	if	you	go	to	bed	at	11	p. m. ,	aim	to	finish	dinner	at	leastby	8	p.
According to the text, the ideal bedroom temperature is between 65-75 degrees Fahrenheit (18-24 degrees Celsius).
What is the recommended temperature range for a bedroom?
The text recommends eating foods that are high in tryptophan, such as hemp milk, and foods that increase the level of serotonin in the body, like bananas, and also suggests avoiding foods that are high in caffeine and nicotine.
What are some foods that can help promote sleep?
The text lists foods that are high in concentrated proteins, such as meat, and foods that stimulate the production of cortisol, like spicy foods, as well as foods high in caffeine and nicotine, as detrimental to sleep.
What are some of the worst foods for sleep?
The text emphasizes the importance of following a regular schedule, including a consistent sleep schedule, to regulate bodily rhythms and enhance overall health and beauty.
What is the importance of following a regular schedule?
The text suggests creating a peaceful environment by dimming the lights, avoiding stimulating activities, and keeping the bedroom for sleep and relaxation purposes only.
What is the recommended way to create a peaceful environment for sleep?