Let's find a solution for better sleep...
Sometimes getting a full night’s sleep seems impossible to achieve. No matter the cause - stress, pain, your work schedule or another reason (a particular pandemic, perhaps?) - if you are not receiving regular quality sleep it can interfere with your health. The Centers for Disease Control (CDC) says, “Insufficient sleep is associated with a number of chronic diseases and conditions - such as diabetes, cardiovascular disease, obesity, and depression - which threaten our nation’s health.”
Here are a few ways you can start getting on track to better sleep habits.
Say "goodnight" to technology - well before bedtime
Smartphones are everywhere and it’s not uncommon to find them creeping into your bedroom. Turn them off. Better than that. Turn them off and keep them in another room. Nix the TV, table, laptop and whatever else has found its way into your resting space. Break the habit and allow yourself to relax on a deep level.
Establish a routine that is calming and relaxing
Humans are habitual creatures. How you wrap up your day can greatly impact the quality of sleep you receive. Finish the day with warm bath or shower, a cup of tea, cool the temperature in your room, and shut out the lights. Establishing a routine can triggers a natural response that tells the body, “it’s time for bed.”
Massage. Massage. Massage.
There I said it. Massage is HUGE when it comes to improving your sleep.
*Self-massage is your friend during these days* and it's easier than you may think. Better yet, if you can share in this ritual with your partner or children. You may need an inspirational boost and Yomassage has you covered! As an affiliate of this wellness company, I'm excited to share MINDFUL TOUCH® for life at home. Yomassage has created the perfect resource for massage techniques + knowledge to help empower you and your quarantine mates. Because touch deprivation is real, I want to make sure you and your loved one’s are receiving the touch you need to regulate your nervous system during these stressful times. This may be an ideal option for you and your family. Yomassage's, Dr. Tiffany Ryan, has created a short guided course for you to take that will provide you with the know-how needed to intentionally and mindfully incorporate Mindful Touch into your everyday wellness routine. This knowledge will prove beneficial for years to come. If your interested in learning more, you can find more information about Mindful Touch HERE.
According to the Mayo Clinic, studies have found massage to be beneficial for insomnia-related stress, as well as:
Myofascial pain syndrome
Paresthesias and nerve pain
Soft tissue strains or injuries
Temporomandibular joint pain (TMJ)
Massage can not only increase relaxation and lower your fatigue + stress levels, but it can reduce pain and improve your quality of sleep. Which can also help restore your sleep pattern. Our need for sleep has dramatically increased with the more technology available and the busier our schedules get as we morph into different days of existence. Massage is a great way to fulfill that need. While as a massage therapist I may not be able to provide in-person bodywork or Yomassage classes to you at this time, just know I'm still here to help! You may follow Studio Harbor Ashiatsu + Massage on social media for resourceful strategies and extra self-care techniques to help lighten the load.
Until we meet again...BE WELL my friends.
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