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Three letters—CBD. Lord Jones Royal Oil has completely helped my sleep routine. If I’m having trouble sleeping after a long day, traveling, or simply need to unwind, it is my go-to.
—Jen Gotch, founder and CCO of ban.do and author of The Upside of Being Down

Know that your sleep issues have a greater context

Courtesy of Tessa Blanken

“From my research, it appears that in understanding sleep problems we might have to look beyond the mere problems themselves (i.e., difficulties falling asleep, staying asleep or waking up too early) and expand our focus to other characteristics that may be important in the development and maintenance of insomnia—personality traits, life-history, worrying and ruminating, and even the experience of happiness. We found that people’s sleep problems are the same—it is actually the context in which their sleep problems are developed and maintained that differs. So, when we consider insomnia, we need to think of it in the broader contexts of our lives.”
—Tessa Blanken, neuroscience, sleep & cognition researcher

Follow three easy rules

“As a trauma surgeon who can work up to 100 hours in a week, creating good sleep hygiene is a must. Three of the quickest and easiest ways to get a better night’s sleep: Putting down the phone, putting down the wine glass, and picking up an eye mask. Screen time does worsen your quality of sleep by decreasing melatonin production. Secondly, alcohol. I know, I know, it might make you feel like you sleep better, but intake of alcohol within two hours of going to sleep drastically worsens your quality of sleep—it significantly reduces or blocks REM sleep, which isn’t just about dreaming, it is actually about mental restoration. Thirdly, although it might seem dark in your bedroom, there is often enough light from a variety of sources to decrease melatonin production. Blackout shades are great, but aren’t exactly portable. Eye masks come in a variety of shapes, materials, and styles that won’t crush your eyelashes but will allow your body to produce more melatonin, and a great night’s sleep.”
—Dr. Jamie Coleman, trauma surgeon (she’s doing a study sleep-tracking surgeons right now!)

Seriously, avoid blue light

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Whether you’re the type who’s always on top of the latest nail trends—like, say, cow print—or prefer a short, simple mani in pale pink, strong, healthy nails are always a good thing. But actually getting them to the point you desire before they break off in uneven pieces is easier said than done (especially if you’re trying to go au naturel). Daily wear and tear lead to hangnails and snags, and polish and gel changes can weaken your tips over time. So how to actually grow nails out and keep them long? We chatted with pros to gather the best advice for stronger, healthier nails.

Maintain and hydrate your cuticles.
Remember this: Healthy cuticles equal healthy nails. “The main habit to break is picking, trimming, or manipulating your cuticles in any way,” says North Carolina dermatologist and nail specialist Chris G. Adigun, M.D. Cuticles act as both a seal and a barrier, keeping in hydration and keeping out possible infections. “Your cuticles are the last line of defense, acting as a shield to block the spread of bacteria from moving in on your nail,” celebrity manicurist Deborah Lippmann explains. “Cutting them can potentially irritate or infect your nail.” To avoid both, gently push them back instead of trimming.

Skip the nail hardeners.
While it may seem like a good idea to reach for a hardener that promises stronger nails, such products can actually do more damage than good. “They often cause nails to become so hard that they crack and break more easily,” Dr. Adigun says.

Moisturize more.
Dry hands are a major problem when it comes to maintaining nail strength and health. “Women don’t think that their nails and hands need to be treated like the skin on their face,” Lippmann says. “It wouldn’t occur to most of us to wash our face and not apply a moisturizer, but we wash our hands over and over and don’t apply lotion.” Dr. Adigun says “greasier” products such as Vaseline and Aquaphor are most effective because they seal in the moisture, but if you’re not into the Crisco feeling while you’re tapping on a keyboard, apply them only at night and use lighter creams with dimethicone or ceramides during the day. Also: Use a cuticle moisturizer every day (we like Essie Apricot Cuticle Oil). Ditto if you’ve exposed nails to drying solvents like acetone.

File strategically.
Keeping nails at a length that’s functional for your day-to-day life helps prevent breakage and tearing. When you file your nails, make sure you’re doing it correctly. “Shaping your nails may seem like a mindless activity, but it can actually weaken and break your nails if executed improperly,” Lippmann explains. Use a fine-grit file, start on the outside edge and pull towards the center—then continue to gently swipe across your nail in that one direction. Don’t saw the file back and forth, which creates too much friction and gives you frayed edges that catch and snag easily. Lippmann also recommends holding the file tilted underneath the tip. “This prevents over-filing by allowing you to see exactly what you are doing,” she says.

Always wear a base coat.
Even if you don’t have time for a full manicure, applying a hydrating and strengthening base coat can prevent the nails from peeling and becoming weak. Celebrity manicurist Ashlie Johnson recommends Chanel Le Base. “It’s packed with ceramides and peptides to fortify nails and promote growth,” she says. Dr. Adigun also recommends Dermelect Makeover, which has a keratin protein, peptide, for stronger tips.

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