4 ways to improve your sleep

4 ways to improve your sleep

Spring is finally here! 

A few of my favorite (spring) things:

• Chilly Willy's and Dairy Dee are back
• daffodils are budding
• basketball are in high gear

Sigh. If only my body clock felt like "Springing Forward."

How about you? It’s estimated that over 60 million Americans suffer from short-term (a few days or weeks) or long-term (more than a month) insomnia. 

Most cases of chronic insomnia are secondary: they are the effect of some other problem. We’ve all heard the standard ‘sleep hygiene’ tips about avoiding caffeine, using room-darkening shades, and going to bed at the same time every night. Here are a few other ideas that aren’t as well known.

#1 NAP PROPERLY
Taking a nap during the day can be great for productivity and fabulous for health, but you’ve got to do it right. Aim to nap for 20 to 25 minutes, any longer than that and you’ll feel groggy when you wake up and you risk not being able to fall asleep when it’s bedtime. (If you really want to get good at power naps, there’s a whole kit to help you get it right.)

#2 BE MINDFUL OF THE TEMPERATURE
Take a warm (not hot) shower or bath about an hour before bedtime, and keep your room cool at night. The drop in body temperature signals your body to calm so you’ll fall asleep faster and sleep more deeply.

#3 TURN OFF THE ELECTRONICS
Okay, so you’ve heard this one. But it’s the most important and the least followed piece of advice.

Get an old fashioned alarm clock so you don’t need to use your phone and take all screens/devices in another room. Yes, another room. You may think that a phone on silent, hanging out on your nightstand, won’t disturb your rest, but it will. Just knowing it’s there puts your body on alert, and it's too tempting to check email in the middle of the night. Save yourself. Break this habit.

#4 GET A MASSAGE
Massage can help with sleep issues. There have been several studies demonstrating the efficacy of massage in people with sleep problems, especially when treating secondary issues that may impair sleep, like back pain, pregnancy and migraines.

Leave me a voicemail at (618) 392-3800 or schedule online at olneymassage.com and get ready for a better night’s sleep. You might even fall asleep on the table.

Find out what the buzz is about! Our Main Street clinic accepts clients by appointment Monday through Friday from 10:00am-8:00pm. You may schedule up to 90 days in advance using the button below:

 

OLNEY MASSAGE CLINIC 604 W. Main St. :: Olney, IL 62450
(618) 392-3800 /voicemail
 http://olneymassage.com

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Three FREE massage techniques to practice at home.

Greetings! I hope you've checked off the names on your "nice" list. If not: the e-gift shop is open 24/7... even on Christmas Day!


Note: if you experience any pain, please stop! These tips are for healthy clients who want a pick-me-up between regular appointments.

1. HANDS: Simple! Lightly pinch the thumb webbing of your left hand (between your left index finger and left thumb) with your right index finger and right thumb. Pinch a little more if you're up for it! (I like to add a few deep breaths: exhale as you pinch, holding for 4-5 seconds and release). Follow up by massaging each finger: place your right thumb and index finger at the bottom knuckle of each left finger and work down to the fingertip. Repeat 2-3 times.
2. NECK: Tilt your chin down and turn your head to the right. Make your left hand into a half-open fist. Your fingers should be loosely curved (not rigid). Place them on the left side of your neck (no need for a lot of pressure here). Avoid lifting the fingertips from your neck: let your fingers slightly drag down the side of your neck and toward your left shoulder. Repeat but this time add small circles with your fingertips. Start with just enough pressure needed to pet an unfamiliar cat (ha!), adding more as desired. Repeat on right side.
3. BACK: You'll need a partner for this (if you do a good job, maybe your partner will return the favor!). Take those curved fingers you've been perfecting and place them between your loved one's shoulder blade and spine. Remember those small circles in #1? Make them a bit bigger. Most people can handle a little more pressure. Ask for feedback!

I am so grateful for your loyalty, referrals, reviews, and gift certificates (new record!). With all of this growth, I'm happy to take a few days off after Christmas to get ready for 2014. Remember: the clinic will be closed Dec. 25-30th.

Find out what the buzz is about! Our Main Street clinic accepts clients by appointment Monday through Friday from 10:00am-8:00pm. You may schedule up to 90 days in advance using the button below:

OLNEY MASSAGE

604 W. Main St. :: Olney, IL 62450
(618) 392-3800 /voicemail

 http://olneymassage.com

Facial Acupressure: seven steps to the perfect massage

Greetings! This post is for clients as well as massage therapists.

FYI: if you're not sure which areas of the face to touch or avoid on your face, please ask a licensed massage therapist or esthetician. We're here to help!

INTRO TO FACIAL MASSAGE TECHNIQUES 
(based on the clinic's 25min facial massage)

Follow this step-by-step guide at home or work. It only takes a few minutes and no special equipment. I offer a few upgrades like Dead Sea mud and steamed towels at the clinic, but these basic techniques are still quite relaxing. Bonus: I've seen clients get relief from headaches, stress, and sinus pressure. 

TIME: 3-30 minutes

SUPPLIES: quiet room, very short fingernails, light lotion (or none)

1. NECK: begin with gentle neck stretches and static (non-moving) positions. My clients lie on the massage table, but you can do this seated on the couch or at a desk.

• Place one hands are each side of the neck, moving slower towards the head. Why slower? Slow breathing is relaxed breathing. My hands literally take the weight off the client's shoulders! 

2. EARS: I sink my fingertips into the skin behind the client's ears and make small, tight circles. 

• Point at the skin using a 90-degree angle. Do not lift fingers from the skin. Note: it takes practice, so don't worry if you can't get it right the first time.

3. JAW, NECK, and FOREHEAD: I make slow, deliberate circles behind the ear. I use fingertips and move down the jawline (ears to chin).

• At home: using fingertips, focus on small areas. At the chin, relax your hands and use very light pressure to glide down the neck. Avoid a "tickling" feeling by keeping contact all the way down the neck. Return to the chin, re-straighten your fingers and continue making small circles up the jawline towards the forehead.

4. FACE: This is where my fingertips are for about 1/4 of the clinic session. 

• If you are not familiar with acupressure points, you may simply massage the face with a light touch. This should be relaxing, not painful! 

5. SCALP: use a slow, gentle "shampoo" motion all over the scalp.

6. REPEAT: at the clinic, I allow 20-30 minutes for a facial massage. Once I've massaged a client's face, neck, and scalp, I return to the neck and shoulders for a more detailed version of the warmup using kneading, stretching, gliding, and other therapy techniques. 

• At home: steps 1-5 could take as little as three minutes. Feel free to repeat the steps 2-3 times. You may practice on loved ones (always start with light pressure).

7. What makes the clinic session worthy of five stars? I've been offering facial massage since 2007 when I was a student in the SIC massage therapy clinic and program. My "routine" is a bit more polished, especially after training in Boston earlier this year. I currently offer three upgrades: oil-free moisturizer, Dead Sea mud, and steamed towels. There are a number of techniques that I couldn't fit into this 790-word post, so please ask if you'd like to know more.

CLINIC SERVICE: It's very detailed, but it's short enough to be a good "intro" clinic visit. No disrobing. No greasy creams. Just relaxation for 25 minutes. (schedule)

Enjoy! Please let me know if you find this guide helpful, want to experience a five star massage appointment, or just have quick question. I'm here to help. 

See you soon! -Cynthia

Find out what the buzz is about! I accept clients six days a week in my office on Main Street. You may schedule up to 90 days in advance using the Booknow button below:

OLNEY MASSAGE

604 W. Main St. :: Olney, IL 62450
(618) 392-3800 /voicemail

 http://olneymassage.com