June 21, 2021

A Massage Therapist's Tips for a Better Night's Sleep

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A good night’s sleep is essential to good health. Sleep not only helps you to feel more rested and alert during the day, but it can do phenomenal things for your body. While you sleep your body not only rests, but performs important maintenance to your memory, hormones, immune system, and other important functions.

When it comes to achieving a good night’s sleep, the things you do during the day are just as important as the things you do when you finally settle into bed. Here are some tips that will help you maximize the benefits of your sleep.

Stick to a regular sleep schedule

It may be tempting to stay up later or wake up later on the weekend, but your body will appreciate the consistency of going to bed and waking up at the same time every day. Your body’s internal clock, or circadian rhythm, functions on a loop, and maintaining steady sleep and wake times helps to keep that loop regulated. A well-regulated internal clock will help keep you awake or asleep when you’re supposed to be.

Get daily exposure to sunlight

Like maintaining a regular sleep schedule, daily exposure to sunlight can also help to maintain your circadian rhythm. Aim for at least 30 minutes of sunlight per day, preferably in the morning.

Avoid blue light exposure close to bedtime

The blue light emitted by devices like cell phones, tablets and computers tricks your body into thinking it’s daytime, which suppresses your body’s production of melatonin - the sleep hormone. Wear blue-light-blocking glasses when scrolling your phone in the evenings, but try to disconnect from your devices at least 30 minutes before going to bed.

Add some physical activity to your daily routine

Take some time to get in a workout or light walk each day. At least 30 minutes of activity during the day will lead to better, more restful sleep at night. Avoid being too active within a couple of hours of bedtime; exercise stimulates your body and mind, so late-day activity can make it harder to fall asleep.

Avoid late-day caffeine

That evening latte or soda may be tempting, but the late-day caffeine can stimulate your nervous system and stop your body from naturally relaxing at night. Caffeine can stay in your system for up to eight hours, so make sure you cut your caffeine intake off early enough, or else you’ll find your sleep quality significantly decreased. If you really need that evening cup of joe, stick to decaf.

Create a relaxing sleep environment

There’s a reason many people tend to fall asleep during massage sessions: the environment is designed to relax the body and mind. It’s important to make sure your bedroom is your own sanctuary of comfort and relaxation. Find a comfortable temperature, keeping the room too hot or too cold will distract you from your sleep. Avoid excess light with blackout curtains or eye covers, lower the light from devices like alarm clocks, and turn off the tv before bed. Also, keep the room clean so you’re not stressed by clutter. Aromatherapy and soft, relaxing music can also work wonders towards relaxing you for sleep.

Maintaining a relaxed body is key to getting a good night’s sleep, and one of the easiest natural ways to achieve relaxation is through regular massage therapy. Mindful Touch Massage can help you unwind your body and mind so that you can rest better at night.

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