Emer O'Callaghan: My best beauty sleep tips 

What sort of a world are we living in today, when respect, manners, kindness, and basic human decency are often hard to find?

Many say children are bolder today than any other previous generation due to the fact that people refuse to discipline and parent them.

Sure, you have to even train a dog to behave accordingly in society, and if you ask me, the dogs are better behaved than some of the humans now.

There is no app for empathy, so maybe that’s why so many don’t possess it!

As a woman in business, and a beautician working with the public, I see a lack of respect for others every day, it’s like people have forgotten all sense of manners and decency, even an awareness for others.

Some people are rude and ungrateful, and think of nobody but themselves. We need to wake up fast because we all share this planet and the level of hate and greed in society today is scary.

Tis an oldie but a goodie, an ounce of breeding beats a tone of feeding, and never before has that been more evident in our society.

God knows the world is gone mad, you only have to turn on the news to see that.

I think we all need to get back to valuing common basic manners and respect in every aspect of our lives if this world is to see change.

As the old saying goes, if you haven’t something nice to say, then don’t say it at all.

All of this negativity can feed into our health, and especially our sleep.

We are more sleep-deprived as a nation now than ever, and this compromises our health and beauty. Premature ageing and poor attention span are also major factors in lack of sleep.

So, this week I want to give my best beauty sleep tips to get you into that bed early, and get all the positive health and beauty benefits out of it.

I did one of my popular beauty videos on this topic recently, and you can watch it now on our Emerald Beauty Clinic Facebook, Instagram, and TikTok pages.

BEFORE 12 IS THE WINNER

I love my bed, I love getting into it, but make sure to get out of it early too.

As a beauty doctor and skin specialist, I treat people of all ages with various skin conditions every day and I do eye treatments on almost all as everyone complains about their dark circles and crows’ feet.

But when I ask them what time they go to bed at, so many say after 12, and new research tells us that an hour of sleep before 12 is better than three hours after it. This is why establishing a set night routine is so important.

I like to be in bed for 10pm - some nights I’m not, but I aim for it five night a week.

We all like to stay up later at the weekend, but many people are in fact catching up on lost sleep then that they did not get during the week.

This puts your circadian rhythm -the 24-hour internal clock that regulates your sleep-wake cycle - all out of kilter.

If you ask me, too many people today are just plain exhausted, but while many are over-stretched doing too much in general, with many others lack of sleep is self-inflicted, down to poor discipline and an unwillingness to make more effort to prioritise their sleep to improve their life and health.

I make sure Emerald Beauty Clinic is an oasis of peace, quiet and tranquillity, where you can switch off, relax, and even have a doze.

It’s phones off, and the fact many do fall sleep within minutes of laying on the bed is proof of exhaustion.

We are compromising our own health by sacrificing our sleep.

Look at how much time and work is put into teaching children the importance of bedtime and getting into bed early, why is it only the children we do this with?

As adults, we need to be taking better management of our own bedtime and sleep also, to be mentally, physically and emotionally well.

SLEEP HYGIENE

The smart mother sets firm phone rules with kids at a young age, and experts warn no mobiles or devices should ever be left in their bedrooms at night.

Children who have to leave their phones downstairs in the kitchen at night are likely to preform better in school and sports. Adults should take this on board too for their own life.

Spray lavender on your pillowcases, and ensure your bedroom is uncluttered and clean.

I recommend to all my clients to make a little ritual out of preparing for your night’s sleep, I’ve been doing this for years and it really does work, for optimal skin health.

We should all be aiming to do our evening skin regime before 8pm each night, I see it as my way of washing off my day, and whatever got thrown at me that day is gone.

Have the shower or bath, do the skincare, light the lavender candle in the room, put in the hot water bottle to warm the bed, pop on the body creams and PJs. Prepare for your night’s sleep, then make sure you are in that bed early enough to enjoy it.

All these steps ensure a great night’s rest.

Also, no caffeine, energy drinks, alcohol or sugary foods near bedtime to ensure good quality sleep.

TIRED EYES AND NAPS

I see tired, exhausted eyes in every age in my job now, and it’s amazing how so many of every age group have compromised their sleep time for so many other things.

Those who do stay up late reading, watching TV, bingeing on Netflix all need to find that sleep time somewhere, and usually it means staying in bed later in the morning.

I’m an early to bed and early to rise girl, and I believe in getting the most out of my day in every way.

Also, naps in the day are a no-no for me, I just wouldn’t have the time, although many swear by them - it’s horses for courses, if it works for you, although experts say 20 minutes is plenty and only early in the afternoon, before 3pm.

We are spoiled for choice today with all the eye creams on the market but I always advise you go perfume- free as these are less irritating for the delicate skin of the eyes.

You need to invest in a good quality eye cream if you wish to see an improvement, apply it every morning and night, once a day is not OK, and you need to be consistent here.

For dark circles, eye gel is best, and we now have an amazing eye sheet mask that hydrates and works wonders. My Guinot Age Logic Eye sheet masks are amazing for lines, darkness and ageing eyes. Apply and leave on weekly for amazing results.

Emer O’Callaghan is a beauty doctor and skin specialist who won Irish Beauty Therapist of the year and works at Emerald Organic Beauty Products Ltd, trading as Emerald Beauty Clinic, 021 4365949. A Multi Award Winning Gold Standard Clinic, 2008-2025, www.emeraldbeautyclinic.ie

SPECIAL OFFER: All next week, our award-winning Guinot Detoxygen Deep Cleansing Facial is reduced from €125 to €95, 90 minutes, includes full skin analysis, eyebrow shape and heated hand treatment. Appointments necessary, to book call Emerald Beauty Clinic, 021 4365949. Free parking.