6 Steps To Getting Better Sleep At Night

Your nightly zzz’s provide the body with its much-needed chance to recuperate and rejuvenate; both internally for mental and physical health, as well as for external benefits like skin repair. Anything less than 6 – 8 hours of sleep per night can have long-term, adverse effects on your health. The mind loses its acuity, and the restless nights begin to show as dark under-eye circles and a haggard complexion.

So what can you do to increase these all-important night-time sleep hours? Improve their quality with these six simple steps for long-term sleep benefits.

Leave Your Worries on the Bedside Table

A racing mind full of tomorrow’s deadlines and today’s regrets is not conducive to getting quality shut-eye; or even falling asleep in the first place. Implementing a stress management plan that starts with the simple first step of staying organized and setting a visible priority list can help you feel more on top of worries with the knowledge that you’ve got them under control, even if it’s just on paper. Jot them down in a notebook beside your bed–and leave them there until morning.

Set Your Body’s Biological Clock

Go to bed as close to the same time every night, and get up around the same time every morning — even on weekends — will help train your internal clock. This sets the stage for a healthy immune system, as well as improved quality and duration of sleep. Increasing your exposure to natural daytime light also helps keep your circadian rhythm healthy.

Exercise Smart

Exercise does more than strengthen muscles and improve circulation. It improves mental acuity and ensures your body is good and tired when it’s finally time for bed. Try to exercise a minimum of 3 – 4 hours prior to bedtime; early in the day is even better! Post workout alertness, or ‘runner’s high’, is attributed to the release of cortisol, the stress hormone. So while that’s beneficial to a healthy daytime routine, you’ll want to tire out well before bedtime.

Limit Caffeine, Alcohol, and Heavy Meals

Restricting your caffeine and alcohol intake to the first part of the day will help your body’s natural sleep cycle. Because these two substances are also diuretics, consuming them too close to bedtime promotes increased urine production which will disrupt your sleep. Ideally, you should also try to finish dinner 2 – 4 hours before bed, as well. If you’re feeling hungry, light snacks that are high in protein will limit the chances of indigestion and regulate blood sugar levels through the night.

Make Your Bedroom a Place To Sleep

Your bed should be for sleep and sex. Make it comfortable, invest in window coverings to block out light, and inhibit noise where possible. If need be, use a white noise machine or earplugs. Keep the thermostat down, and work in the office. The bedroom should be associated only with relaxation and sleep in your mind.

Set a Good Sleep Routine

Start by making relaxation your goal, not sleep. A warm bath before bed is a good way to calm the senses. Keep activity to a minimum, and non-stimulating. Read a book, journal, or meditate. Get into the habit of deep breathing and progressive muscle relaxation starting with your toes, working your way up to the top of your head. Sleep will follow.

Reduce Snoring for Better Sleep

Tried everything and still not sleeping well? It might be an indication that you didn’t get enough oxygen due to sleep apnea, or you didn’t sleep well because your partner was snoring. Book a private consultation with us to discuss our non-invasive NightLase laser treatment. The clinically-proven method decreases snoring and reduces the effects of sleep apnea.

Do’s and Don’ts of Better Sleep

  • Avoid the power nap trap! Naps could make it harder for you to fall asleep at your scheduled time.
  • Limit screen time: turn all technology off two hours before bedtime whenever possible, to allow your brain the chance to wind down.
  • Keep fluids to a minimum to avoid getting many times in a night.

Ensuring a good night’s sleep is good for the mind, body, and complexion. Getting into a good routine will help you achieve the kind of relaxation that will have total body benefits. Sweet dreams!

Fun Fitness Classes in Vancouver

Plenty of buzz-worthy new fitness studios and classes have popped up in Vancouver of late. If you’re looking for a new workout, or simply a new studio to sweat in, here are our favourites to get you going in 2018.

Personalized Training at Fit in 30 Minutes

The What: The fully-loaded gym at Fit in 30 Minutes offers personal and semi-private training packages, as well as free weekend community classes. Incorporating the pilates reformer, bosu balls, and your own body weight, your personal trainer gets you sweating in a fully customized 30 minutes-or-less session. Perfect for gym-o-phobes or someone looking for guidance in their fitness goals.

The Where: 508 W. 6th Ave.

Rock Climbing at The Aviary

The What: This hidden gem is located in UBC’s student building, The Nest. Featuring a 43-foot high climbing wall that’s suitable for beginners and experienced climbers alike, The Aviary is a cash only and affordable establishment that’s perfect for getting your upper body in shape for  spring fashion. If you make it to the top, not only will your triceps thank you (much later), but you’ll be treated to panoramic views of the campus and mountains thanks to floor-to-ceiling windows. Never belayed before? Drop in for a class!
The Where: 2206-6133 University Boulevard

Ballet Fit at the Ballet Lounge

The What: If you like Barre, you’ll love this. Their homepage boasts you can “indulge your inner ballerina” at the Ballet Lounge, but you’ll be doing much more than that at this new dance and fitness studio centrally located downtown Vancouver. Its signature class: Ballet Fit. The aerobic-style workout incorporates classical ballet moves at four different levels for a full-body toning session. Your core will be tested and your flexibility stretched, thanks to motivating instructors raring to give you a good workout.

The Where: 1340 Granville Street

Booty Luv at Tight Club Athletics

The What: Welcoming and fun workouts incorporating resistance bands, your weight, and weighted balls that target your butt. Booty Luv at Tight Club Athletics will have you feeling the burn for days as you strengthen your core, tighten the tush and work on legs-for-days.
The Where: 261 Union St.

The MELT Method at The Dailey Method

The What: The perfect anti-class, or answer to days sitting stiff at a desk, The MELT Method uses a combination of stretches using mats and soft rollers to tap into your body’s neurofascial system to relieve your muscles. The benefits of repeated classes is rehydrated muscles, improved sleep, posture, and digestion. Added bonus: de-stressing is always good for the complexion.

The Where: 1735 West 4th Ave.

Tip: Go with a friend, or start a Facebook group to keep accountable; because we could all use a little help keeping our New Year’s resolutions! What’s your favourite workout in Vancouver? Share with us on Facebook.

Setting Your New Year’s Skin Resolutions

Here’s four things you can do at home to kick-start healthy skin for a glowing 2018.

Reacquaint Yourself With Makeup Remover

If you put it on, take it off! A good nightly routine includes removing all traces of makeup before your head hits the pillow. The extra layers can clog pores, and over time, do more long-lasting damage like cause fine lines, acne, collagen breakdown and premature aging. Why? Our skin repairs itself at night, safely tucked away from environmental aggressors. When it’s covered in makeup, that healing process is prevented.

Same goes for your makeup brushes! The build-up of makeup and skin oils is a breeding ground for irritation-causing bacteria. Try to clean them on a monthly, if not weekly basis. Start by washing them out with a mild liquid hand soap and lukewarm water, followed by a quick rinse and squeeze out the excess water, then lay flat to dry.

Make h40 Your Go-To

Drinking water helps improve your skin’s health from the inside-out: well-hydrated skin is plumper, automatically reducing the appearance of fine lines and wrinkles. Speaking of water, make moisturizing your body a regular event after showering to lock in moisture before your skin starts losing water vapor.

Sleep + Sunscreen: Your Skin’s Best Friends

Your skin regenerates nightly, producing new collagen while you sleep. Getting the required amount of snooze time also decreases puffiness and dark circles around the eye area by increasing blood flow to the skin. Paired with a daily SPF application, you’ll have a skin-tastic routine that promotes a healthier glow!

Regular Facials for Fantastic Skin

Our skin is probably one of the most underrated –yet largest– organs. We get massages and eat healthy to feel good, why not pamper our skin the same way? As we age, the skin cell replenishment cycle increases. Help the process along with seasonal facials to ditch old cells and reveal the healthy skin underneath.

Creating a realistic skin regimen is the key to sticking to it. Discuss your needs and skin goals with one of our professional specialists to create a plan that’s right for you, and make 2018 the year you put your best face forward.

Treatments to Refresh and Renew During the Holidays

It’s been proven that subjecting your body to too much stress over a prolonged period of time can affect your health. Stress can raise your blood pressure, negatively affect your sleeping habits, and start to take its toll on your appearance. The holiday season especially can be stressful, from a full social calendar to wrapping up a year’s worth of work. December is the ultimate time to consider taking a little “me” time to refresh and rejuvenate your skin and contour your face and body for a better you. These treatments will help restore your outer glow for a brand-new you that is ready to take on every holiday party!

Silkpeel Treatment

One of our most relaxing treatments, Silkpeel Dermalinfusion® is an advanced skin-resurfacing, 3-in-1 treatment that combines exfoliation, extraction, and an infusion of condition-specific serums that will improve the overall health, function, and appearance of your skin. Fully customizable to your skin’s needs, a SilkPeel addresses a variety of skin conditions and is the perfect choice for all skin types and tones — with no downtime. You can walk out of the clinic and be ready to shine!

Custom Face Contouring

Our non-surgical treatments tighten, fill, and in some cases even help promote new collagen production for a rejuvenated appearance. Book a consultation with one of our professional skin care specialists to discuss the custom facial treatment combination that’s just right to revitalize your appearance. Our full menu of cosmetic procedures includes Botox®, fillers like Juvéderm® or a combination of products.


Revitalize your appearance with revolutionary CoolSculpting®. A clinically-proven, non-surgical procedure that eliminates fat cells. At CüR Laser & Skin we want you to focus on feeling amazing.

While diet and exercise are the keys to a healthy life, experts in Vancouver’s premier CoolSculpting® clinic target and reshape the fussy, fatty contours typically unresponsive to diet and exercise. From a jiggly belly and love handles to wobbly thighs, batwings and the neck waddle–even cellulite–we diminish fat contours and reshape the body in ways that working out can’t.

The targeted cooling process freezes fat cells to the point of elimination in a non-invasive manner. The fat cells crystalize, die, and are naturally eliminated from your body. Because the process is natural, fully-realized effects will take several months and may require more than one treatment. The Harvard scientist-developed method ensures your healthy skin cells remain intact, has minimal downtime and side-effects, with lasting results you’ll love.

Treat the abdomen, flanks, and inner thighs with our new, contouring CoolAdvantage™ Applicator. With a reportedly more comfortable application process, the CoolAdvantage™ Applicator treats larger areas of tissue which cuts treatment time almost in half, so you can get back to your day.

Does CoolSculpting sound like the answer you’ve been searching for? Contact us for a consultation so that our experts can create a customized experience for you and discuss pricing. With several application methods possible, we have something to suit your needs and budget.

*Results may vary from person to person

How To Rejuvenate Sun-Damaged Skin

Winter is the perfect time to think about not only keeping your skin hydrated, but to combat all that summer lovin’. Changing up your skincare routine seasonally will help transition your skin from the hot weather and sun’s aggressive rays to more soothing cleansers and moisturizers that beat the cold. Pair these with targeted treatments that reduce the pigmentation sun can cause and stimulate collagen, and you’ll improve the overall look, texture and health of your skin.

How is Sun Damage Caused?

Over time, exposure to UVA and UVB rays depletes our collagen stores, causing skin to look “weathered”. This premature aging of the skin, or rather, a “breakdown” of our skin’s DNA, results in uneven pigmentation, loss of elasticity, and change in skin texture. Increased sun exposure also mean increased risk of skin cancer.

How To Rejuvenate Sun-Damaged Skin

Sciton Forever Young BBL Treatment

This FDA-approved, innovative light treatment penetrates and heats the outer layers of the skin. The generated heat is absorbed by the targeted areas, thereby eliminating the effects of sun damage such as fine vessels and excessive melanin. New collagen production is stimulated for rejuvenated skin.

Micro Laser Peels

Reveal your inner glow with a professional peel, designed to shed dead skin cells and stimulate new collagen production in a “resurfacing effect”. Existing pigmentation will be reduced, pore size diminished, and skin will appear thicker, tighter, and younger.

Your At-Home Skin Care Routine for Sun-Damaged Skin

  1. EXFOLIATE well to stimulate skin cell-turnover and resurface the skin for a healthier and even complexion.
  2. LIGHTEN AND BRIGHTEN the skin by using a topical antioxidant, like Vitamin C. This serum protects your skin from photo damage while helping to lighten existing pigmentation. Choose a cream-based Vitamin C to prevent it from oxidizing when coming in contact with oxygen.
  3. PROTECT your skin with a sunblock that contains zinc or titanium.

Goodbye Sun Damage, Hello Holiday-Ready Skin

Our professional staff is happy to consult with you to design a series of treatments that will help you achieve the rejuvenated, younger-looking skin you desire. Contact us today to book a consultation!

Your Best Holiday 2017 Lip Looks

Confidence, glowing skin, and the perfect lip look. Three things that will never go out of style, and all you need for that perfectly polished, I-didn’t-try, look. Here we’ve rounded up our favourite Holiday 2017 lip looks that will take you from the holiday office party through to New Year’s Eve.

The New Nude

Matte, metallic, creamy or in high shine, this holiday favourite is anything but barely-there. This is an updated look to the classic nude lip, so play with textures and shades to get the look you want. With multiple brands and shades available, there’s one for every skin type.

Glitter and Gold

Top off any lip look with a dusting of shimmer. Grab a glittery lipstick, or layer on a moisturizing, shiny gloss for that extra pop. Try Colorescience’s Lip Shine glosses – they come in lots of fun shades, and they are available in-store at Cur!

The Classic Red Lip

A pop of berry, garnet or true red on the lips is the ultimate in bold accessories. The key is to get the right red tone for your skin: for warmer skin tones, opt for brighter, more orangey reds; for cooler tones, darker berry shades fit best. Don’t forget lip liner, your secret weapon for precision application!

A CüR Skin Rejuvenation Treatment

What better way to highlight your gorgeous new lip colour of choice, than with a skin treatment that smoothes away the fine lines and wrinkles that frame your mouth. Next to a really good lip liner, glowing skin enhances your features, letting your holiday lip look take center stage.

Contact us today for a consultation to find out which skin rejuvenation treatment is right for you!

Detox Your Diet For This Holiday

It’s Christmas, we get it: there are traditional feasts, celebrating with friends, tempting baked goods, the holiday office party and simple indulgence. Life can seem to revolve around food. It’s a way to connect; the thing we all come together over. What it comes down to, is balance. Know you’re going to indulge tonight? Fuel your body with only the healthy stuff leading up to it. Had a few too many glasses of holiday cheer last night? Detox today. Let’s start with:

What To Cut From the Menu

While refined sugar may be a staple food for the holidays, it’s the first one you should cross off your list on the day-to-day menu. Stay away from animal fats, dairy products and anything with a high gluten content while you’re at it. Then, consider what you SHOULD be eating.

Start Your Day With These 5 Foods

Lemons: Warm water and lemon is the #1 best way to start the day. This superfood detoxifies, curbs your appetite, and energizes your digestive tract.

Salmon & Eggs: Abundant in metabolism-boosting Omega-3s, salmon combined with protein-rich eggs is a killer combo to wake up to.

Oatmeal: Kick your digestive-gear into action with this super fiber-rich meal.

Green Tea: The low caffeine buzz will get you going while green tea’s antioxidant properties will also give you a metabolic boost.

The Best Foods to Detox During The Day

You’ve probably heard this one before: eat often, eat small. Choosing the right foods to eat during these portion-controlled meal times will give your body the boost it needs at every low point during the day. Feel more energized to exercise, work and play.

The best foods you can choose to help boost your metabolism while detoxifying your system are:

  • Almonds for their high fiber content, protein, calcium, and healthy fats
  • Antioxidant-rich blueberries
  • Apples soak up toxins for digestive ease, while Apple Cider Vinegar is a great option for its numerous health benefits and detoxifying agents
  • Kale, Beets, Ginger, and Turmeric give added boosts to various bodily systems that aid in detoxifying the body

Flush Holiday Drinks From Your System With These Detox Tricks

Alcohol can be dehydrating, so along with fresh water, pears and cucumbers are some of the best foods you can eat to help re-hydrate and flush toxins. Munching on a handful of pistachios can help too; eating foods with Vitamin B6 and protein is another good way to ease a hangover, and these little nuts are packed with them.

Whether you’re wanting a healthy start after last night’s indulgence, or looking to extend the benefits of your last CüR facial treatment, eating right can have a huge impact on the health of your skin. You can see our full menu of skin treatments here, or book your private consultation with us today!

Give “Be Your Best” Gifts With CüR

Treat the ones you love to their best self yet with gift certificates for CüR Laser and Skin! Starting with the usual feel-good benefits “giving” has on YOU, the positive results of giving time in our clinic to someone who could use a little ‘me session’ are incomparable. Giving can lower your stress levels and blood pressure while increasing happiness and self-esteem for, dare we say, a longer, more beautiful life. Not to mention the lucky recipient will receive all those things and more because at CüR, our treatments are designed to go beyond skin-deep for that rejuvenated glow; inside and out.

Decrease Snoring: The Perfect Gift For Your Partner

Help both of you get a better night’s sleep by treating your partner to a NightLase laser treatment. This non-invasive method is clinically proven to decrease snoring.

Coolsculpting: The Perfect Gift For Your Mother

As we age, it gets harder and harder to see the results from simple healthy eating and exercise. We think your Mom would appreciate this clinically-proven, non-surgical method to eliminate fat cells from the most stubborn places including the midsection, inner thighs, upper arms and under the chin.

Looking Younger: The Perfect Gift For Your Best Friend

What better way to help your best friend’s inner beauty shine than a rejuvenating skin treatment. We offer a range of services, from Forever Young BBL Laser Treatments to SilkPeel DERMALINFUSION® and 2D Skin Firming, that target concerns and improve skin health, restoring its youthful glow.

 Looking Refreshed: The Perfect Gift For You

Who says you can’t gift yourself a certificate for one of our treatments? See us for a personal laser hair removal consultation and say goodbye to the constant monotony of shaving, expensive waxing, and painful tweezing. Imagine what you could do with all of that time instead…

When it comes to giving, the gift of experiences can be overlooked, but be twice as meaningful. Contact us today to purchase a treatment gift certificate.

Top 5 Skin Care Products at CüR!

We love summer, but it can wreak havoc on skin. At CüR, we’ve stocked up on our must-have skincare products to help you fight environmental damage for healthier–and healthier looking–skin. Who doesn’t want to reduce the signs of aging for a glowing complexion? These are the best skin care products available at our clinic! 

ZO Offects® Exfoliating Polish

Exfoliation is a crucial step in skin care. When massaged into skin at least twice a week, these ultra-fine magnesium crystals exfoliate dead skin cells to promote epidermal turnover, resulting in a smoother, more even-toned complexion. Magnesium crystals provide the at-home benefits of microdermabrasion for radiant skin and enhances the absorption of active ingredients in your moisturizers.


ZO Ossential® Daily Power Defense for All Skin Types

Massage this lightweight lotion onto your freshly cleansed face and neck every morning for a dose of antioxidants that combat free radical damage. Ossential Daily Power Defense also helps to tighten and firm skin for a youthful glow. It also contains Ceramide 6, which supports the skin’s natural barrier mechanism to protect against future damage.


The Ultimate Serum: Vivier CE Peptides

Help damaged skin look and feel younger with this pharmaceutical grade Vitamin C-infused serum. The unique peptide combination also contains Vitamin E and Grapefruit Extract in a patented formula that reduces the appearances of fine lines and wrinkles. Ideal for all skin types, the lightweight, fast-absorbing anti-aging serum works to even skin tone and texture for a glowing complexion.


Anti-Aging Essential: ZO Ossential® Advanced Radical Night Repair

Massage this little miracle onto face twice a week, thirty minutes before bedtime and work up to nightly over time. The 1% retinol concentration targets UV-damaged, aging skin to improve brightness, reduce brown spots and even the skin tone. The Advanced Radical Night Repair also provides antioxidant protection to combat free radical damage.


Sunforgettable® Colorescience Brush-On Sunscreen

The #1 crucial step to skin care? Finishing with an SPF protectant. Ninety days of sun protection are packed into this easy-to-use, Broad Spectrum SPF 30 UVA/UVB brush-on sunscreen from Sunforgettable. It gives a sheer, natural-looking coverage alone or over make-up for 80 minutes of water resistant sun protection.


Tried and loved one of the above? Let us know what you think of our must-haves on Facebook!

What Our Clients Have Had To Say About CoolSculpting

We believe every body shape is beautiful. And we also believe in the benefits of CoolSculpting. These benefits can have a genuine, positive impact on your life. Our clients are amazed at the positive changes that come as direct results of their CoolSculpting treatments. They feel more confident and notice the ongoing health and aesthetic benefits. Combined, these benefits bring positive changes to our clients lives!

Are you interested in hearing what our clients are saying about our CoolSculpting treatments?

Aldo King, a recurring client of ours, says “it’s great for confidence. As I mentioned before, I used to be pretty heavy so going out to the beach or going to the pool and taking my shirt off is definitely not a problem anymore!”

Whether you’ve heard about CoolSculpting on the internet or through your friends, it’s common to still have questions and concerns about the procedure and the results you can expect to get. We are here to help you through those questions and concerns so that you can make a fully informed decision.

A main concern for many of our clients is the potential for bad results. But this is genuinely not a worry when you visit us at CüR! In the video below you will see Lisa say “I was nervous, because you always wonder if you’re going to wind up sort of freaky! Something is going to go wrong, but absolutely nothing went wrong.”

Our laser technicians and doctors pride themselves on their professionalism. Dr. Kumar and his team work with you along each step to achieve the exact results you desire! Don’t just take our word for it, our clients always show the love, just check out our yelp reviews page!

The benefits both Aldo and Lisa have experienced have gone above and beyond their expectations. Gone are the days of being apprehensive before taking a shirt off at the beach, or sucking in to hide that pesky pouch on the lower abdomen. CoolSculpting has given so many of our clients a new air of confidence!

See what Aldo & Lisa had to say about their complete CoolSculpting experiences below! If you still have questions remaining, do not hesitate to contact us or as always, you can book your free CoolSculpting consultation here!