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

• You may also enjoy reading these posts:
  • Creating the best massage in 3 steps
  • Add lavender for a better massage
  • Using your Health Savings or Flexible Spending Account

[ SELF CARE ] wrist, hand, and finger stretches

The clinic saw twice as many clients in March 2014 than it did in 2013. More than one client in the past 6.5 years has asked how I can see so many clients and not be sore!

Q: Your hands must get really tired, right?
A: Not really, no.

Here's how I keep my body healthy: SELF CARE! 

If you have an office job (or other hand-intense occupation or hobby), you may benefit quite a bit from regular stretching. Enjoy the video below, and see you soon!

Easy, huh? I love this video because it's quick and effective. My hands help a lot of clients, and I use this video to keep them in good condition. See you soon!

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

You may also enjoy reading these posts:

• Creating the best massage in 3 steps
• Add lavender for a better massage
• Using your Health Savings or Flexible Spending Account

National Children's Day: a pediatric massage experience

Today is National Children's Day, and yesterday was Child Health Day! This post is about a pediatric client who's loved every massage he's ever had (since age 3). original post

I had barely closed the door when he said, "READY!" 

He was three years old when he received his first massage on my table. He recently turned ten, and the years have not faded his enthusiasm. He absolutely loves massages! 

Around age five, this client was diagnosed with attention deficit hyperactivity disorder (ADHD). His mom can see several benefits to him getting regular massages. She's seen an increase in the quality of his sleep, his manners/behavior in public and at home, and his ability to pay attention at school. 

At my office, children are treated like full-sized clients. I give kids the same amount of time when I'm listening and meeting their needs. This little guy likes ocean sounds, the smell of lavender, and firm pressure in his neck and shoulder areas. 

After the session, he always looks around the room and helps himself to a mint that I've left out for him. This time he grabbed the mint and lingered at my door. I caught him trying to walk with his foot inside a metal jewelry tray (shaped like a flip flop). It was exactly the size of his left foot, so we had a little chat about how it's not actually a flip flop. 

He enjoyed identifying which of his muscles were sore from playing video games by comparing his neck to the the anatomy charts outside my office door. I let him take a second piece of candy and thanked him for the massage he insisted on giving ME after his session. What a sweetheart! 

Find out what the buzz is about! I accept clients six days a week in my clinic 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

Best of 2013: The science (and sounds) of relaxation. REPOST

Do you remember this? In February I wrote a post about clients burping and farting during a massage. It happens. 

But why does it happen? 

Blame science. All sorts of chemicals pass through the blood stream during a massage while your body calms down and slows its normal functions. A professional therapist should handle your body's "behavior" professionally. Massage stimulates your body's parasympathetic nervous system or "rest and digest" mode. 

You are doing these things because your body feels comfortable doing these things. Think of it as a massage therapist flipping a switch that lets your body know it's okay to let your guard down for a little while.

Snap, crackle, and pop? The science (and sounds) of relaxation.

Original post: February 12, 2013

These body functions are normal during a massage:

• snore
• drool
• pass gas (yep! burps and farts are normal)
• talk (or don't talk)
• snap, crackle, and pop

Here are two simple (yet scientific) explanations for those noises (READ MORE)

Find out what the buzz is about! I accept clients six days a week in my clinic 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

WONDERFUL JOB: New FIVE STAR client review.

★  ✰ ★ ☆ ✰ NINETY STARS ✰ ★ ✰ ☆ ★ 

Loyal and new clients, here's my latest five-star client review:

Client Rating	Service Scheduled
5 / 5 stars	Integrated Therapy Massage - 75min

Client Review: "WONDERFUL JOB - Relaxing Massage"

• "Cynthia does a wonderful job of creating a quiet, relaxing atmosphere and her positive energy is a bonus! Thanks Cynthia, I enjoyed the massage."

Need a gift for Mother's Day? (33 days!)

• I've got gift certificates available in my online gift shop. It's ok if Mom is hard to buy for... I've got you covered with certificates for a specific dollar amount. She can choose her favorite session!

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:

Cynthia Given, LMT

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

 http://olneymassage.com

Social media and YOUR five star massage experience

I use Facebook, Google+, LinkedIN, Pinterest, and Twitter to keep in touch with clients and other massage therapists. I can reach thousands of other people with just a few clicks!

Here's a bit of what I research on a daily basis:

• special offers and marketing ideas to expand my clientele
• advanced training opportunities (continuing education)
• tools to use to help clients and save my body from overuse/injury
• case studies for specific conditions improved by massage

Every day I discover (and share) something new. All of this information helps me to improve your massage therapy experience. But I contribute as well as consume this info.

What do I share?I post client reviews, share articles/pictures, and communicate with thousands of people every day on the internet. It doesn't take a long time, but it has helped me become a FIVE STAR massage therapist!

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:

Cynthia Given, LMT

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

 http://olneymassage.com

Five star massage therapy: new client reviews!

"I will be going back for sure!" --recent client

Thank you so much! I received three new five-star reviews this month. All three reviews came from new clients (thanks to your referrals!). Read them here.

This word cloud combines my three most recent reviews:

These first-time clients used phrases like "best massage," "first massage," and "enjoyed my massage." How exciting! 

If you are looking for a massage therapist in the Olney or Richland County Illinois area, please visit my website. I offer five star massage therapy in a clinical setting, and I am currently accepting new clients.

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:

Cynthia Given, LMT

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

 http://olneymassage.com

NEW CLIENTS: buy one and get one 50% off in March!

Have you seen this offer on Facebook? Click here to claim yours!

DETAILS: Schedule any 60+ minute massage therapy session in March and receive a VIP pass to save 50% off your next session! VIP passes are valid up to 90 days from the issue date. One per person, please. 

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:

Cynthia Given, LMT

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

 http://olneymassage.com

Snap, crackle, and pop? The science (and sounds) of relaxation.

(This post was inspired by new clients who apologize for gurgly, gassy, or otherwise "odd" sounds their bodies make while they're on the table.)

These body functions are normal during a massage:

• snore
• drool
• pass gas (yep! burps and farts are normal)
• talk (or don't talk)
• snap, crackle, and pop

Here are two simple (yet scientific) explanations for those noises:

1: Our brain tells our bodies that it's okay to relax during a massage. 

• The safe, quiet environment of a massage room often triggers our bodies to do whatever it is that we usually do when we're relaxing. That's why some people drool while other people talk. 
• Within the first few minutes of a massage, our brains send chemical "messages" called neurotransmitters to the rest of our bodies. The main neurotransmitter responsible for calming us down is called acetylcholine (ACh). 
• ACh slows down a client's heart rate, promotes digestion, and triggers a release of more neurotransmitters to increase the body's relaxation response. Our brains send ACh to our bodies throughout the massage, so sometimes we experience a strong relaxation response... sleep!

2: Massage is the movement and manipulation of soft tissues.

• Muscles hold our bones in place and adapt to our habits. This isn't always a bad thing. It helps us build strength between workouts! On the other hand, a bad habit like using poor body mechanics can cause your bones to shift out of proper alignment.
• Example of soft tissue moving bones: I played a brass instrument for ten years. Over time, I noticed one shoulder was slightly lower from carrying my horn everywhere!
• Massage can help relax muscles that have become tight bands and knots ("adhesions"). A loosened adhesion creates something of a ripple effect.
• The ripple effect can start in just one muscle and continue moving until it effects an entire joint. Pop!

Stay tuned for part two, where I talk about two more transmitters (serotonin and dopamine) as well as the stress hormone cortisol.

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:

Cynthia Given, LMT

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

 http://olneymassage.com

Pediatric massage: benefits for a client with ADHD

This post is about a little guy who was VERY happy to enjoy some time on my table on Sunday afternoon:

I had barely closed the door when he said, "READY!" 

He was three years old when he received his first massage on my table. He recently turned ten, and the years have not faded his enthusiasm. He absolutely loves massages! 

Around age five, this client was diagnosed with attention deficit hyperactivity disorder (ADHD). His mom can see several benefits to him getting regular massages. She's seen an increase in the quality of his sleep, his manners/behavior in public and at home, and his ability to pay attention at school. 

At my office, children are treated like full-sized clients. I give kids the same amount of time when I'm listening and meeting their needs. This little guy likes ocean sounds, the smell of lavender, and firm pressure in his neck and shoulder areas. 

After the session, he always looks around the room and helps himself to a mint that I've left out for him. This time he grabbed the mint and lingered at my door. I caught him trying to walk with his foot inside a metal jewelry tray (shaped like a flip flop). It was exactly the size of his left foot, so we had a little chat about how it's not actually a flip flop. 

He enjoyed identifying which of his muscles were sore from playing video games by comparing his neck to the the anatomy charts outside my office door. I let him take a second piece of candy and thanked him for the massage he insisted on giving ME after his session. What a sweetheart! 

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:

Cynthia Given, LMT

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

 http://olneymassage.com

GOOD JOB: New FIVE STAR client review.

Note: I have 6-7 openings before Valentine's Day. Please let me know if you'd like to schedule a five star massage or send a gift certificate instantly.

= = = = =

I love having so many new clients! These days I'm helping clients redeem their Christmas gift certificates as well as issuing Valentine's Day Gift certificates. 

★  ✰ ★ ☆ ✰ SEVENTY STARS ✰ ★ ✰ ☆ ★ 

Loyal and new clients, here's my latest five-star client review:

Client Rating	Service Scheduled
5 / 5 stars	Relaxation Massage - 60min

Client Review: "GOOD JOB"

• "Cindy did a good job on me, and she is very kind and friendly. I enjoyed my massage, and it was quiet in her place which is very important."

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:

Cynthia Given, LMT

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

 http://olneymassage.com

Part 2: three secrets to getting real results from one massage therapy session

Yesterday I covered Part 1: three results from one massage therapy session

Here is Part 2: three secrets to getting real results
=======================

1. I use neuromuscular therapy (NMT) and gentle stretching as well as other complementary therapies which result in a unique session every visit. This client enjoys receiving a different type of session each week and has come to my office for several years.
2. In NMT, a therapist may use a small hand tool called a T-bar to target a very specific area of the body. My training consists of NMT work on the upper extremity (arm and shoulder). This client was able to really tell the difference after receiving NMT as a part of my integrated therapy sessions. 
3. In addition to living with upper back issues, this client's low back is frequently dysfunctional (dysfunction can present as "tight," "stiff," or even just "a little sore"). One way I help ease the dysfunction is to add stretching to a massage session. My training includes both assisted and passive stretching techniques. With this client I get good results with a gentle hand (light to moderate pressure) and hold each stretch for a few seconds. 

All I did was ask her if she felt better. Wow!
Schedule up to 90 days in advance using the Booknow button below:


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

 http://olneymassage.com

Part 1: three results from one client's massage therapy session

Hello, new readers! This post describes how an active (or inactive) lifestyle affects the human body (specifically muscle aches and pains). Tomorrow I'll tell you three very specific ways I helped one client with aches and pains related to her job.

• Our muscles adapt to the activities we repeat over and over. Muscle memory is great! It allows us to improve at doing the things we love to do. You can see babies develop muscle memory as they learn to stand and walk, and you will see it in your own body if you have a physical job or hobby (more on muscle memory).
• It can also lead to dysfunction/injury. For example, a man who drives an hour to work and remains seated for 6-8 hours might feel fine until he shovels snow when he gets home.
• One of the ways I help people get relief from injuries is through integrated therapy. Integrated therapy builds on a massage therapist's knowledge of anatomy, physiology, and massage therapy.

Part 1: three results from one client's massage session
=======================

Chief complaint: chronic soreness in back/neck
Session description: 60 minutes of integrated therapy (upper body)

After the session, the client complimented me on:

1. giving a unique massage during each session 
2. using a T-bar tool around the shoulder blades 
3. relaxing the lower back

All I did was ask her if she felt better. Wow!
Schedule up to 90 days in advance using the Booknow button below:


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

http://olneymassage.com

GREAT MASSAGE!!! New FIVE STAR client review.

NOTE: Last week, one of my new clients enjoyed a 75 minute relaxation massage. 

• Get a FREE upgrade for your first 60+ minute session of the year!
• Book online with web code "NY15." Ends 1/31/13

★  ✰ ★ ☆ ✰ SIXTY FIVE STARS ✰ ★ ✰ ☆ ★ 

Loyal and new clients, here's my thirteenth five-star client review:

Client Rating	Service Scheduled
5 / 5 stars	Relaxation Massage - 75min

Client Review: "GREAT MASSAGE!!!"

• "Cynthia did a great job!! I will definitely refer people to her. I booked online and it was simple and easy."

Schedule up to 90 days in advance using the Booknow button below:

Cynthia Given, LMT

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

 http://olneymassage.com

Outstanding job! New FIVE STAR client review.

NOTE: This client enjoyed a sampler massage. Click to enjoy three sampler sessions at a special rate in honor of Massage Therapy Awareness Week. Offer ends 10/27.

★ ☆ ✰ ★ ☆ ✰ FIFTY STARS ✰ ☆ ★ ✰ ☆ ★ 

Loyal and new clients, here's my tenth five-star client review:

Client Rating	Service Scheduled
5 / 5 stars	Sampler Session

Client Review: "Outstanding job!"

• "Gives an excellent massage!!!!! Very relaxing environment and does an amazing job with getting knots out."

Celebrate massage therapy awareness week with a pack of three sampler massages for just $109 (reg. $150). Choose from relaxation, deep tissue, or integrated therapy sessions. Ends 10/27.

Click here to purchase this special offer for yourself or a loved one.


Schedule up to 90 days in advance using the Booknow button below:

Cynthia Given, LMT

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

 http://olneymassage.com