Getting a good night's sleep may be more important to your psychological and physical well-being than you think.

By Jillia Fongheiser

Too often, a little shut-eye is sacrificed here and there to accommodate our busy lifestyles. But can missing out on sleep really take a toll on immunity, learning ability, mood — and even looks? Read on for answers to your most important sleep questions.

Can sleep loss make you sick?

YES. Adequate sleeps bolsters your immune system, making it easier for your body to fight off illness and infection. Several studies have shown sleep deprivation decreases antibody response when the body is exposed to illness.

In fact, a study from the University of California, San Diego showed that just one night of inadequate sleep reduced immune function by 72 percent. However, after only one night of recovery sleep, immunity was back to normal.

Is pulling an all-nighter really a bad idea?

YES. Declarative memories, aka facts, are best remembered when someone gets deep slow-wave sleep during the night. Sleep is made up one stage of REM (rapid eye movement) and four stages of non-REM sleep; of these, the deeper stages are characterized as slow-wave sleep. Memories are consolidated during this period as the brain reprocesses and reactivates recently learned facts.

In an experiment conducted at Harvard Medical School, participants learned a visual task, and were subsequently tested on what they learned the four following days. One group of participants was sleep-deprived on the first night after learning the task, but received adequate sleep on subsequent nights. Those who got a full night’s sleep after learning the task improved their performances each day, but the sleep-deprived group never performed as well — suggesting a lack of sleep in the first 24 hours after learning something severely reduces the chance of forming necessary memories.

Staying up all night isn’t just a bad way to prepare for a big presentation or meet a deadline, either — it could be deadly. A study published in Nature showed that automotive driving performance starts to degrade after about 16 hours of continuous wakefulness; by 22 hours of wakefulness, driving skills are impaired as much as if you had a blood-alcohol level of .08, which is considered legally drunk in the United States.

Can sleep loss cause diabetic symptoms?

POSSIBLY. The body’s response to sleep loss can mimic insulin resistance. A precursor to diabetes, this condition is marked by the body’s inability to recognize the hormone insulin properly and to use glucose efficiently. A University of Chicago study showed that after five consecutive nights of four hours of sleep, previously healthy adults’ glucose tolerance was decreased by more than 40 percent, putting them in a pre-diabetic state. Some even argue that sleep is as important as diet to controlling blood-sugar levels and fending off diabetes.

Can sleep loss cause weight gain?

YES. Another University of Chicago study found that after getting only four hours of sleep for two nights in a row, participants had an 18 percent reduction in the hormone leptin, which controls satiety, the signal to the brain to stop eating. In addition, ghrelin, the hormone that triggers hunger, increased by 28 percent, and appetite for carbohydrates increased by 30 percent.

If you still aren’t convinced, the Nurses’ Health Study — a longitudinal study that followed 70,000 women for 16 years — found that women who slept five hours or less per night had significantly increased body weight compared to those who slept seven to eight hours.

Is crankiness due to sleep deprivation just a myth?

NO. Even minor annoyances seem magnified after a sleepless night, and the reason is more than just sleepiness. After a day with little sleep, we remember significantly more negative than positive events from the previous hours and we are more likely to respond to negative aspects during our day. Researchers believe that lack of sleep somehow affects the connection between the prefrontal lobe of our brain (where reasoning occurs) and the amygdala (the part of our brain key in generating emotions), resulting in an overactive, emotionally reactive brain.

Is there any truth to the need for “beauty sleep?”

YES. In a Swedish study, researchers took photos of participants after eight hours of sleep and again after an average of five hours’ sleep. The photos were then rated by another group, who ranked the sleep-deprived people in the images as less healthy and less attractive than the photos depicting the same people well-rested.

Photo credit: Dmitriy Shironosov

Watch a beautiful sunset by the pool at Capella Pedregal in Cabo San Lucas, Mexico.

While some vacations may seem to cause more stress than they’re worth (family reunion, anyone?), a healing trip to a waterfront spa remains a welcome escape. Breathing in the fresh ocean air as you gaze at an endless sea instills a natural serenity that intensifies when you factor in the pleasures of cocooning yourself in a plush robe and anticipating a decadent massage.

What’s better than a superb ocean view? That same vista enjoyed from a relaxing beachfront spa. Following are our top five picks.

Peter Island Resort & Spa
Peter Island, British Virgin Islands

Nothing says escape like a private island, and Peter Island Resort in the British Virgin Islands promises you that. With just 52 guestrooms and three villas steps from the beach, you’ll hear only the laughing gulls and the rustle of the palms overhead — no cars, no intrusions. A private isle that can provide a no-fly zone to keep paparazzi helicopters at bay naturally attracts A-listers and VIPs, but because Peter Island “kisses and never tells,” the celebs in your midst are merely guests on a rejuvenating getaway, just like you.

At the spa, two ayurvedic physicians provide iridology consultations (a holistic assessment of the body based on the iris of the eye) and offer take-home tips and follow-up consults. Relaxing, cleansing treatments include herbal wraps, thermal sand-bundle massage, and shirodhara, a therapeutic warm-oil treatment focused on the body’s third eye. For a little action, try yoga classes, guided walks, snorkeling and sea kayaking — there won’t be a Jet Ski (or tabloid!) in sight to mar the tranquility.

At the resort’s Tradewinds Restaurant, executive chef Lisa Sellers embraces local sustainable ingredients in island-style dishes such as grouper ceviche or lemongrass-infused shrimp with green papaya and mango salad. (From $350 per night, double occupancy; peterisland.com) — Leslie Gilbert Elman

Frégate Island Private
Frégate Island, Seychelles

Surrounded by lush forests and hidden coves of dazzling white sand, Frégate Island Private is committed to protecting the island’s fragile ecosystem. Guests can visit the Aldabra giant tortoise breeding colony, where the endangered species is reared before being released to the wild, or take a guided conservation hike to learn about the habitat.

Fourteen of the 16 2,000-plus-square-foot villas, made of African teak, native mahogany and thatch, are perched on cliffs with commanding views of the Indian Ocean. The other two villas are tucked into tropical gardens, and each has its own Jacuzzi. For more relaxing, head to the breathtaking Rock Spa for native-inspired treatments such as the Zoli Figir facial, which uses fresh fruits in lieu of brand-name products. Hydroponic-gardening and drip-irrigation systems keep the island-grown produce so fresh that fruits and vegetables served are never more than four hours old and are pesticide-free. (From $2,500 per night all inclusive, double occupancy; fregate.com) — Suzanne Gerber

Arenas Del Mar
Manuel Antonio, Costa Rica

At the foot of a rutted jungle road skirted by amazing ocean vistas awaits the relaxed luxury of Arenas Del Mar. Exemplifying nature/nurture harmony, this boutique beach resort nestles on 11 acres of wildlife-rich rain forest just steps from a jeweled sea. Adjacent to famed Manuel Antonio National Park on Costa Rica’s Pacific Coast, the eco-conscious hotel features 38 rooms with panoramic views, two pools, two restaurants and a spa. Built and operated in accordance with Costa Rica’s Certificate for Sustainable Tourism, electric carts shuttle guests and solar panels heat balcony Jacuzzis.

Best bets at blissful Las Brisas Spa include the healing aloe wrap and 90-minute house massage with mini-facial and foot scrub. The area’s myriad other activities include a don’t-miss park excursion, parasailing, kayaking, whitewater rafting, sunset cruise, forest-canopy tour and horseback riding. Hanging with locals in neighboring Quepos will cap your holiday in Costa Rica’s deservedly prime tourist destination.

The hotel’s gourmet restaurants spotlight regional ingredients in its fresh seafood rolls and chilled mango/watermelon soup. For an off-site adventure, try Kapi Kapi restaurant, where you’ll find Asian-inspired dishes enhanced by locally grown spices, as well as unique handcrafted jewelry. (From $250 per night, double occupancy; arenasdelmar.com) — Suzan Crane

Capella Pedregal
Cabo San Lucas, Mexico

Like the growing handful of other Capella resorts now open, the luxe new Capella Pedregal is an intimate boutique collection of 66 capacious oceanfront guest rooms, replete with private plunge pools and expansive terraces. Accessible only via the sea and a private, chandelier-lit tunnel, the 24-acre resort ensures guests an extreme level of privacy despite its being only minutes away from downtown Cabo.

The Auriga Spa, designed by world-renowned spa developer Sylvia Sepielli, features 10 rounded treatment suites, each opening onto a private outdoor pool which meanders throughout the facility. For a truly unique experience, try the Art of Sound Therapy, which combines acupressure with the soothing tinkling of pentatonic chimes. Activities include horseback riding, parasailing and scuba diving.

And don’t miss al fresco dining at El Farallón restaurant: At dusk, lights begin to shimmer above the sea, revealing an intimate cliffside cove where guests imbibe sangria and dine on succulent grilled seafood they can select from the day’s catch. (From $475 per night, double occupancy; capellapedregal.com) — L. Brooks Baldwin

Mauna Lani Bay Hotel and Bungalows
Kona, Hawaii

Steeped in rich local culture and traditions, the Mauna Lani Bay Hotel and Bungalows embraces its guests in the magical spirituality of Hawaii, with impeccably tended historic fishponds and intriguing ancient petroglyphs on the property.

Try the beachside yoga or head to the Sylvia Sepielli-designed Fire & Ice spa, which offers the popular Fire & Ice Pa‘akai, a tingling full-body exfoliation incorporating cooling white Hawaiian sea salt and concluding with a relaxing heated body wrap. Get the most out of your appointment by booking one of the private lava saunas before your treatment, then rinse off in an outdoor shower surrounded by a garden of Hawaiian healing plants.

At the casual Bay Terrace cafe, insiders know that despite it not being offered on the menu, their request to Chef Arnold for his special fried rice  will always be granted with pleasure (customized omelets are offered on the menu every day). For fresh, sophisticated oceanfront dining, visit The Canoehouse, which includes delicious local fish like moi and opakapaka (From $370 per night, double occupancy; maunalani.com) — L. Brooks Baldwin

Use these tips to take care of your feet year-round.

By Stacey Colino

Whether you’re vacationing at the beach or relaxing by the pool, bare feet are almost an inevitable part of summer. Here’s some expert advice for dealing with five common foot problems so you can enjoy sandal season.

BUNIONS

• The fault: A bunion is a bony protrusion at the base of the big toe that can become painful, red and swollen.
• The fix: Apply ice and wear special bunion pads (available at drugstores). Custom shoe inserts called orthotics ($200 or more a pair) can help prevent worsening of the bunion, says Rock Positano, D.P.M., director of the non-surgical foot and ankle service at the Hospital for Special Surgery in New York City. Drugstore shoe inserts, such as Dr. Scholl’s Custom Fit Orthotics ($50), are considerably less expensive and may also provide relief. If these measures don’t help, you may be a candidate for joint injections. A last option is corrective surgery.

CORNS

• The fault: A hard corn is a red or thickened plug of skin on the tops of the knuckles of the toes; a soft one develops between the toes. Corns can become inflamed, painful and even infected with repeated friction.
• The fix: Cover the area with a corn pad (available at drugstores). Use a pumice stone to shave down a corn, says Carol Frey, M.D., a foot and ankle specialist in Manhattan Beach, CA, and assistant clinical professor of orthopedic surgery at the University of California, Los Angeles. But “avoid chemicals that burn off corns or ‘bathroom surgery’” in which you try to cut them off yourself, she says. If the corn continues to bother you, have it removed by a doctor.

HAMMERTOES

• The fault: Hammertoes are chronically bent at the first knuckle. The condition can be very painful, and the toes can develop blisters, corns and calluses on the tops of the knuckles.
• The fix: Wearing shoes with a deep toe box and a hammertoe pad can decrease pressure on the protruding bone. Wearing orthotics can prevent worsening of the deformed toe. If you’re in serious pain, toe-straightening surgery may be an option.

FUNGUS

• The fault: A fungal infection (aka athlete’s foot) can cause a red, itchy, scaly rash between the toes or on the soles. Nail fungus causes a patchy white or yellowish discoloration of the nail.
• The fix: For foot fungus, apply an over-the-counter (OTC) antifungal powder or cream twice a day and keep your feet as dry as possible. To treat nail fungus, first trim and clean out the debris beneath the nail, says Jane Denton, D.P.M., a podiatrist at the Center for Sports Medicine at Saint Francis Hospital in San Francisco. Next try an OTC topical medication such as Mycocide Antifungal Treatment NS ($18). If this doesn’t help, you may need a prescription.

INGROWN TOENAILS

• The fault: With an ingrown toenail, the corner of the nail grows down into the skin, causing irritation that can set you up for a bacterial infection.
• The fix: Soak the area in warm water for at least 20 minutes, several times a day, advises podiatrist Jane Denton, D.P.M. Afterward, put a small piece of cotton underneath the edge of the nail to retrain it to grow upward and apply an antibiotic ointment. If you suspect the area is infected, see a podiatrist or dermatologist.

Do you have any other tricks for dealing with foot problems?

By Shelley Levitt

Don't feel the burn: Use these tips for a safer summer.

Slathering on sunscreen before heading outdoors is a year-round must-do — but with so many lotions, gels and sprays available in a wide range of Sun Protection Factor (SPF), it’s tough to know how to choose the right one. Here, some insight for the next time you’re sifting through the sunblock display:

• Know the numbers. Since sunscreens are classified as a drug by the U.S. Food and Drug Administration, their labels must include a list of all active ingredients and their concentrations. SPF ratings are also regulated by the FDA. These numbers are a multiple of how much time you can spend in the sun without getting a sunburn if you apply sunscreen properly (a teaspoon for each arm, leg, front of body and back of body, and half a teaspoon for the face). For example, if you normally burn after 10 minutes in the sun, applying SPF 15 gives you 150 minutes of protection. Sunscreen products must also include an expiration date.
• Go for “broad spectrum.” Many experts believe the label requirements don’t go nearly far enough. “Right now, when you look at a tube of sunscreen, you get information about how much protection you have against the sun’s shorter-length UVB rays, the ones that cause sunburn,” says dermatologist Monica Halem, M.D., an assistant professor at New York-Presbyterian Hospital/Columbia University. (Her top sunscreen picks: Neutrogena Age Shield Sunblock SPF 45 with Helioplex and La Roche-Posay Anthelios 40 Sunscreen Cream with Mexoryl SX.) “But there is no monitoring system that provides reliable information about UVA radiation, the longer rays that go deeper and can lead to premature aging and skin cancer. This lack of information is leaving consumers confused.” For now, most experts agree that a “broad spectrum” sunscreen — imperfect as that term may be — offers the best protection available against both ultraviolet A and B radiation.
• Check the ingredients. There are two types of sun protection: chemical sunscreens that absorb UV radiation, and physical sunblocks that reflect or scatter UV rays. Zinc oxide and titanium dioxide are the two most common ingredients in physical sunblocks and both provide protection against UVA and UVB rays. Lots of chemical screens, including octinoxate (octyl methoxycinnamate) and benzones (such as dioxybenzone and oxybenzone), will protect against UVB radiation and some, but not all, UVA rays. For better protection against UVA rays, look for the ingredient avobenzone (Parsol 1789) or Mexoryl.

For more tips on how to read skin-care labels, check out the July/August issue of VIVmag!

Vendela Kirsebom keeps her skin looking luminous with Secrets de Sothys face cream.

VIVmag‘s May/June cover model shares her personal picks for stressing less and staying gorgeous. Her favorites:

BOOK
The Girl With the Dragon Tattoo by Stieg Larsson (Knopf, 2008)
“Larsson is an amazing Swedish writer who died of a heart attack when he was 50. His books have sold worldwide and you can’t put them down. You start reading it and it’s like you can’t eat, you can’t drink, you can’t do anything: You just have to read.”

FACE CREAM
Secrets de Sothys Global Anti-Age Destressing Cream
“I started using this when I turned 35 — it’s for older skin. It’s definitely worth finding a good cream and not doing what I sometimes do, which is buy something because it’s in a beautiful jar. You have to get samples and test what works for you.”

PICK-ME-UP
Cappuccino with whole milk
“I love my espresso in the morning with whole milk — I make the foam and everything. I don’t like it with skim. For me, real stuff is the best.”

STRESS RELIEVER
IKEA candles
“I love candles. Sometimes I burn a lot of them, so it’s better to buy cheaper ones.”

HAND CREAM
Eau Thermale Avène Hand Cream with Cold Cream
“It’s a French brand you can actually buy in the pharmacy. It’s really good and I think they have a lot of great products, including sunblock for the face.”

Click here to check out Kirsebom’s interactive fashion spread in the May/June issue!

Credits
Photography: Ondrea Barbe
Model: Vendela/Ford Models
Styling: Kristina Ferrante Coleman
Hair: Kevin Woon at Woon Salon/Jed Root Inc.
Makeup: Susan Giordano for giordanobeauty.com/Kramer+Kramer
Clothing: BCBGMAXAZRIA dress

1.  In the shower, spend 2 minutes massaging shampoo into your scalp. “Working from the nape to the crown, put both hands on your scalp and move the pads of your fingertips in a circular motion,” says Jessica Galvan, the Beverly Hills, Calif., hairstylist who gave Victoria Beckham her signature bob. The jury is still out on the claim that scalp massage promotes hair growth by stimulating blood circulation, but massage will help the scalp shed dead skin cells-cutting down on dandruff-and, hey, it feels good.

2.  Using a wide-tooth comb, distribute conditioner through your hair for three to five minutes while you’re still in the shower.  “You want to make sure that you get conditioner on every single strand,” says Galvan.  First apply the conditioner to your ends, which is the oldest, most damaged hair, then to the midshaft.  What’s left on the comb can then be applied to the roots.

3. After shampooing and conditioning, wrap a towel around your head and wait 5 minutes before putting on leave-in conditioner, straightening balm or other pre-styling products. Your hair’s cuticle is like a sponge, points out Christyn Nawrot, national training director for Phyto haircare products. If it’s already saturated with water, it won’t be able to drink in any added products.

4.  Don’t put a tool-a brush, a comb or, especially, a blow dryer-to your hair until it is 70 percent dry, says Nawrot, making it less vulnerable to damage.  In a hurry?  Hold your blow dryer 3 to 4 inches over the crown of your head, and wave it back and forth for 3 to 5 minutes, while ruffling your hair with your fingers. Then, start styling.

5. Style your hair completely dry not 90 or 95 percent dry. “It’s essential to get your hair absolutely bone dry,” says Nawrot.  “Or within an hour your hair will droop, lose volume or frizz up.” When you think your hair is dry, don’t stop. “Instead, put your dryer on a cool setting,” advises Nawrot, “hold it a couple of inches from your head, and, for 3 to 5 minutes, run your fingers through your hair, smoothing out the strands.”

6.  Don’t use a flat iron or curling iron until your hair is 100 percent dry. If it’s still damp, a telltale sizzle will let you know you’re frying your hair. But what you can’t hear, says Nawrot, is that you’re creating stress fractures in your locks that will lead to breakage, sometimes midway down the hair shaft.

7.  As a final touch, add shine and control with two drops of a smoothing serum or a spritz of a weightless, non-tacky spray or definition and texture with a pea- to hazelnut-sized dab of pomade or wax.

Achieving good aesthetic results is an integral part of what every dentist does, but since the term “cosmetic dentistry” isn’t one of the nine specialties recognized by the American Dental Association, how do you find the right dentist to transform your once-pearly whites? Your own general dentist may well be an appropriate person to handle some aesthetic procedures, but it’s a good idea to consult a specialist if you’re considering any of the following:

• Gum recontouring (See a periodontist; to find one near you, log on to perio.org.)

• Braces (Consult an orthodontist; for a referral, go to braces.org.)

• Multiple restorations (Talk to a prosthodontist; locate one at prosthodontist.org.)

Another terrific way to find a cosmetic dentist is to ask for referrals from people with smiles you admire. And remember, cosmetic procedures (beyond simple teeth bleaching) should always be preceded by a consultation. “You do not want someone who’s going to start treatment on the same day he or she sees you for the first time,” says Oklahoma City-based prosthodontist Susan E. Brackett, DDS, MS. A dentist should be able to answer all your questions about the treatments being recommended — that includes the steps required, the costs and the results you can expect. Ask to see before and after photos of the procedures your dentist is suggesting (and be sure to ask if they are photos of treatments he or she has personally performed, not done by another dentist in the same office). Additionally, with digital imagery, a dentist may be able to show you what your after-smile is likely to look like on you. “The most important thing is to make sure you’re in the hands of someone who is willing to take the time to listen to you,” says Brackett. Adds Farmington, MN-based Kimberly Harms, DDS, a consumer adviser for the American Dental Association, “Don’t be afraid to asks a dentist about her experience in doing the procedure she’s recommending or to seek a second opinion.”

FOR MORE DENTAL INFO

To learn about various dental procedures, visit the following websites:

• Academy of General Dentistry: agd.org

• American Academy of Cosmetic Dentistry: aacd.org

• American Academy of Periodontology: perio.org

• American Association of Orthodontists: braces.org

• American College of Prosthodontics: prosthodontics.org

• American Dental Association: ada.org

To read our story, “Something to Smile About,” featured in the May/June issue of VIVmag, just click here.

SPA VILLAGE AT PANGKOR LAUT, Malaysia
Situated on the Straits of Malacca, this private 300-acre island is home to a top-notch resort spa. Stay in one of the 22 villas that are set on stilts over the sea and choose your customized itinerary: Romance; Rejuvenation and Longevity; Relaxation and Stress Reduction; or Detoxification.
EDITOR’S TIP: Try the 45-minute Bath House Experience, which includes an authentic Chinese Foot Pounding; the three Healing Huts — Ayurvedic, Chinese Herbal and Malay — each have their own physician or healer on hand; and the Nap Gazebos, which overlook the sea.

ROYAL PALMS RESORT AND SPA, Phoenix
This romantic, Mediterranean-inspired resort just added the Alvadora Spa Suites. Private and serene, they’re ideal havens in which to take your spa treatments a deux.
EDITOR’S TIP: Sample the delicious honey-lavender smoothie welcome drink, which uses herbs just gathered from the garden; and any treatment or energy work with ultra-intuitive therapist and Reiki master David Wright.

PARROT CAY, Turks & Caicos
An exceptionally serene destination with whitewashed walls and fluttering cream-colored drapes, this celebrity-heavy resort is located on a 1,000-acre private island. Villas are a step from the beach. The COMO Shambhala spa focuses on Eastern-inspired therapies.
EDITOR’S TIP: Indulge in the private Spa Cottage for couples’ treatments or yoga classes in the pavilion that overlooks the wetlands.

LAS VENTANAS AL PARAISO, Los Cabos, Mexico
This resort spa is one of the best properties to indulge your sensuous side. Jacuzzi tubs for two in suites with ocean views and telescopes for stargazing or whale watching are just two of the special touches. The spa, with a focus on holistic and healing therapies, is set in a tranquil desert garden.
EDITOR’S TIP: Check out the new fitness center; the Tequila & Ceviche Bar; and leading-man-handsome chef Fabrice Guisset’s fresh, healthy, internationally inspired cuisine.

THE FAIRMONT SCOTTSDALE PRINCESS, Scottsdale, AZ
Arizona is home to many of the best spas in America, including the Willow Stream Spa at this award-winning property. While the facility may be large in size, it manages to offer excellent personal service. Magnificent mountain views only add to the enchanting desert spa experience.
EDITOR’S TIP: Experience the rooftop pool and private cabanas, and the 120-minute Havasupai Body Oasis Experience, which includes a lounge under a warm waterfall, a chamomile exfoliation, soothing herbal tea, a eucalyptus bath and warm oil massage.

THE MANDARIN ORIENTAL, Bangkok, Thailand
This elegant property recently celebrated its 130th anniversary and set the standard for luxury hotel spas when it launched its spa facility in 1993. Located in a lovely traditional teakwood house, the spa offers some of the best Thai treatments in the city.
EDITOR’S TIP: Check out the Author’s Suites; the boat ride from the hotel to the spa, which is situated across the Chao Phraya River; and the Oriental Body Glow, which uses a refreshing combination of honey, seeds and flowers to work its magic. 

BRENNER’S PARK-HOTEL & SPA, Baden-Baden, Germany
Located in one of the world’s original spa towns, Brenner’s is one of the outstanding spas of Europe, seamlessly blending a historic property with a modern spa.
EDITOR’S TIP: The Spa Suite, which can be booked for a half-day or day, comes complete with a spa butler; the garden strolls along Brenner’s Park are also outstanding.

REGINA ISABELLA, Ischia, Italy
“Life lived well” is the motto of this spa, located on the tiny island of Ischia. Dating back to the eighth century B.C., when the Greeks discovered its volcanic hot springs, Ischia is a short boat ride from Naples. The Regina Isabella still delivers outstanding thalassotherapy and mineral-rich mud treatments. (In fact, it manufactures its own top-quality mud products on property.)
EDITOR’S TIP: The new spa suites have private thalassotherapy tubs on decks!