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Sleep Better Month

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Sleep Better, Live Better: How to Prioritize Rest During Better Sleep Month

Good sleep is more than just shutting your eyes at night—it’s the foundation of a healthy, happy life. Poor sleep doesn’t just leave you feeling groggy; it impacts your mood, productivity, and even your overall wellness. That’s why May, deemed Better Sleep Month, is the perfect time to draw attention to how you can improve your quality of rest and, in turn, improve your life.

But with busy lifestyles, screens that demand attention, and stress levels that seem to skyrocket, how can you actually sleep better? The answer is simpler than you think. Practices like massage therapy, essential oils, and building better nighttime habits can make a world of difference. Read on to learn how these techniques can help you get the restorative sleep you deserve.

The Importance of Quality Sleep

We’ve all heard it before: adults need 7–9 hours of sleep per night. Yet, according to the CDC, 1 in 3 adults in the U.S. isn’t getting enough sleep regularly. Good sleep is not just about rest but also about giving your body the time it needs to repair, recharge, and regulate essential functions like memory retention, emotional regulation, and immune responses.

Lack of sleep can lead to a host of issues, including:

  • Increased stress and anxiety
  • Weakened immune system
  • Difficulty focusing
  • Increased risk of chronic illnesses like heart disease and diabetes

This underscores why making sleep a priority is critical—not just during Better Sleep Month, but every day. The good news? There are simple, natural ways to improve your sleep routine and create better habits for long-term wellbeing.

How Massage Therapy Helps Promote Better Sleep

If you’ve never considered massage therapy for improving sleep, now’s the time to explore its benefits. Massage isn’t only about relieving tension; it’s also great for balancing the nervous system and promoting relaxation.

Benefits of Massage for Sleep:

  1. Reduces Stress and Anxiety

Massage therapy reduces cortisol (the stress hormone) while increasing feel-good chemicals like serotonin and dopamine. This decrease in stress hormones helps you achieve a calmer state, ideal for falling asleep.

  1. Relieves Physical Tension

Tight muscles can interfere with sleep, especially if you wake up feeling sore or stiff. Massage therapy releases knots and tension, helping your body relax enough to stay comfortable throughout the night.

  1. Promotes Better Circulation

Good circulation ensures that oxygen is delivered to your muscles and tissues, which helps with relaxation and healing as you sleep.

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Pro Tip:

Consider scheduling a massage in the late afternoon or evening to prime your body for rest. Not ready for regular therapy sessions? Self-massage techniques or even handheld massage tools can help replicate some of these benefits at home.

Essential Oils for Restorative Sleep

Smell might not be the first sense you associate with sleep, but aromatherapy is a powerful tool for creating a relaxing bedtime environment. Certain essential oils have been clinically shown to help people de-stress, calm their minds, and fall asleep faster.

The Top Essential Oils for Better Sleep:

  • Lavender

Lavender is widely known for its soothing effects, and research confirms its ability to improve sleep quality. Spritz a lavender mist on your pillow or add a few drops of lavender oil to a diffuser for maximum benefits.

lavender essential oil

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  • Chamomile

Famous for its use in tea, chamomile essential oil has potent calming properties that can help you relax before bed.

  • Bergamot

Bergamot essential oil stands out for its unique ability to reduce stress and calm the body without being overly sedative. This makes it an excellent oil for creating a peaceful sleep routine.

  • Ylang Ylang

With a floral and slightly sweet scent, ylang ylang is known to reduce heart rate and blood pressure, putting your body in the ideal state for rest.

How to Use Essential Oils:

  • Diffuser: Use 4–5 drops with water in a bedroom diffuser.
  • Topical: Dilute a few drops of essential oil in a carrier oil (like coconut or jojoba oil), and rub onto your wrists, temples, or chest.
  • Bath: Add a few drops to a warm bath spiked with Epsom salts for an ultra-relaxing pre-bed ritual.

Pro Tip:

Each person reacts differently to scents, so experiment with different essential oils to find the one(s) that work best for you.

Create a Sleep-Friendly Routine

Massage therapy and essential oils work best when part of a consistent, healthy bedtime routine. Good habits can turn your nights into a peaceful, restorative extension of your days.

Steps to Build a Sleep-Friendly Routine:

  1. Set a Consistent Sleep Schedule

Your body’s internal clock thrives on routine. Try to go to bed and wake up at the same time every day—even on weekends.

  1. Limit Screen Time Before Bed

The blue light emitted by phones, tablets, and TVs hinders melatonin production, the hormone responsible for sleep. Power down gadgets at least an hour before you plan to sleep.

  1. Create a Relaxing Environment

Your bedroom should be cool, dark, and quiet. Invest in blackout curtains and white noise machines if you need help creating the perfect sleep-friendly environment.

  1. Avoid Heavy Meals and Caffeine at Night

What you consume in the hours before bed could influence your sleep. Stick to light, easily digestible snacks and avoid caffeine at least 6–8 hours before bedtime.

  1. Practice Gratitude or Meditation

Reflecting on a few things you’re grateful for or practicing mindfulness meditation can reduce pre-sleep stress and clear your mind. Apps like Calm or Headspace are great for guided meditations.

Building Community During Better Sleep Month

One of the best ways to stay committed to improving your sleep this Better Sleep Month is by connecting with like-minded individuals. Whether it’s a friend who joins you for evening yoga or an online forum full of sleep enthusiasts, sharing experiences and encouragement can keep you motivated.

Better Sleep, One Day at a Time

Sleep is a simple yet powerful tool for a better life. By incorporating practices like massage therapy, essential oils, and better bedtime habits into your daily routine, you’ll begin to notice a difference—not just in the hours you sleep, but also in how you feel during your waking hours.

This Better Sleep Month, challenge yourself to prioritize rest. And remember, small changes make a big difference!

References:

American Sleep Association. (n.d.). Sleep & sleep disorders statistics. Retrieved from https://www.sleepassociation.org

Journal of Clinical Sleep Medicine. (2015). Effects of massage therapy on sleep in adults with insomnia.

The Journal of Alternative and Complementary Medicine. (2016). Therapeutic effects of essential oils on anxiety and sleep.

Massage for Emotional Trauma

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Healing Hearts How Massage Therapy Can Soothe Emotional Trauma

Discover the Calming Power of Touch

Are you struggling with emotional trauma? You’re not alone. Many people carry invisible wounds that can be just as debilitating as physical injuries. But there’s hope. In recent years, massage therapy has been gaining recognition as a powerful tool for healing emotional trauma. Through the soothing power of touch, you can find relief and start your journey toward emotional well-being.
This blog post will explore the benefits of massage therapy for emotional trauma. You’ll learn how it works, the different types of massage that can help, and practical tips for integrating it into your life. Let’s uncover the healing potential of massage therapy together.

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What is Emotional Trauma?

Unpacking Emotional Trauma

Before we dive into the benefits of massage therapy, it’s essential to understand what emotional trauma is. Emotional trauma occurs when an individual experiences a distressing event or series of events that overwhelm their ability to cope. This can include anything from childhood abuse to witnessing a tragic accident.

Symptoms of Emotional Trauma

People with emotional trauma may experience a variety of symptoms, including anxiety, depression, flashbacks, and difficulty trusting others. These symptoms can be persistent and may interfere with daily life.

Long-Term Effects

If left untreated, emotional trauma can have long-term effects on both mental and physical health. It can lead to chronic stress, cardiovascular issues, and even a weakened immune system. That’s why finding effective ways to manage and heal from trauma is so important.

How Massage Therapy Works

The Science Behind Massage

Massage therapy involves manipulating the muscles and soft tissues of the body to promote relaxation and healing. But how does it work on an emotional level?

Release of Endorphins

One of the key benefits of massage is the release of endorphins, the body’s natural painkillers. These chemicals help reduce pain and promote a sense of well-being. They can be particularly beneficial for those dealing with emotional trauma, as they provide a natural mood boost.

Reduction of Cortisol Levels

Cortisol is known as the stress hormone. High levels of cortisol can contribute to anxiety and other negative emotions. Massage therapy has been shown to reduce cortisol levels, helping to alleviate stress and promote relaxation.

Types of Massage for Emotional Healing

Swedish Massage

Swedish massage is one of the most popular forms of massage therapy. It involves long, flowing strokes designed to relax the entire body. This type of massage is excellent for reducing stress and promoting overall relaxation, making it a good choice for those dealing with emotional trauma.

Deep Tissue Massage

Deep tissue massage targets the deeper layers of muscle and connective tissue. It involves slower, more forceful strokes and is ideal for releasing chronic muscle tension. This type of massage can be particularly beneficial for those who hold their stress and trauma in their muscles.

Aromatherapy Massage

Aromatherapy massage combines the benefits of massage with the healing properties of essential oils. Different oils can be used to address specific emotional issues, such as anxiety or depression. The combined effect can provide a powerful sense of relaxation and emotional relief.

The Emotional Benefits of Massage

Improved Mood

Regular massage therapy sessions can lead to an overall improvement in mood. The release of endorphins and reduction in cortisol levels work together to create a more positive emotional state. This can be especially helpful for those struggling with depression or anxiety.

Enhanced Emotional Awareness

Massage therapy encourages mind-body awareness. By focusing on the sensations in your body, you become more in tune with your emotions. This heightened awareness can help you better understand and process your feelings, leading to improved emotional health.

Strengthened Resilience

Over time, regular massage therapy can help build emotional resilience. By consistently reducing stress and promoting relaxation, you can better cope with life’s challenges and recover more quickly from emotional setbacks.

Practical Tips for Integrating Massage into Your Routine

Finding the Right Therapist

It’s crucial to find a massage therapist who is experienced in working with emotional trauma. Look for someone who is compassionate, understanding, and knowledgeable about the specific needs of trauma survivors.

Setting Realistic Expectations

While massage therapy can provide significant benefits, it’s essential to have realistic expectations. Healing from emotional trauma is a process, and it may take time to see significant improvements. Be patient with yourself and your progress.

Combining Massage with Other Therapies

Massage therapy can be most effective when combined with other forms of treatment, such as talk therapy or mindfulness practices. Consider incorporating these complementary therapies into your routine to maximize your healing potential.

Creating a Relaxing Environment at Home

Establishing a Calm Space

Creating a calm and relaxing environment at home can enhance the benefits of massage therapy. Consider setting up a dedicated space where you can relax and unwind, free from distractions and stressors.

Using Essential Oils

Incorporating essential oils into your home environment can help create a soothing atmosphere. Lavender, chamomile, and eucalyptus are all excellent choices for promoting relaxation and emotional healing.

Practicing Mindfulness

Mindfulness practices, such as meditation or deep breathing exercises, can complement the benefits of massage therapy. Try incorporating these practices into your daily routine to enhance your overall sense of well-being.

Building a Support Network

Connecting with Others

Building a support network can be an essential part of healing from emotional trauma. Reach out to friends, family, or support groups to share your experiences and seek encouragement.

Attending Support Groups

Support groups can provide a safe space to share your experiences and connect with others who understand what you’re going through. Look for local or online support groups focused on emotional trauma and healing.

Seeking Professional Help

If you’re struggling to cope with emotional trauma on your own, consider seeking professional help. A therapist or counselor can provide valuable guidance and support on your healing journey.

The Role of Self-Care in Emotional Healing

Prioritizing Self-Care

Self-care is crucial for emotional healing. Make time for activities that bring you joy and relaxation, whether it’s reading a book, taking a walk, or enjoying a hobby.

Practicing Self-Compassion

Be kind to yourself as you navigate your healing journey. Recognize that healing takes time and that it’s okay to have setbacks. Practice self-compassion and remind yourself that you deserve care and support.

Setting Boundaries

Setting healthy boundaries is essential for emotional well-being. Learn to say no to activities or relationships that drain your energy and focus on what nurtures and supports you.

The Importance of Consistency

Regular Massage Sessions

Consistency is key when it comes to massage therapy. Schedule regular sessions to maintain the benefits and support your ongoing healing.

Establishing a Routine

Incorporate massage therapy into your regular self-care routine. This can help create a sense of stability and support your overall emotional well-being.

Tracking Your Progress

Keep track of your progress and celebrate your achievements along the way. Recognize the positive changes in your emotional health and use them as motivation to continue your healing journey.

Conclusion

Massage therapy offers a powerful and effective way to support emotional healing. By addressing the physical manifestations of stress and trauma, you can find relief and start on the path toward emotional well-being. Whether you’re new to massage therapy or looking to deepen your practice, integrating regular sessions into your routine can provide significant benefits for your mental and emotional health.
If you’re ready to explore the healing power of massage therapy, consider booking a session with a qualified therapist. Your journey to emotional healing begins with a single step. So take that first step towards a healthier and happier you by embracing the benefits of massage therapy. Your mind and body will thank you for it. Keep pushing forward on your healing journey, and know that with consistent self-care and support, you can overcome emotional trauma and create a brighter future for yourself. Remember to be patient with yourself and celebrate every moment of progress along the way. You deserve all the love, care, and support in the world as you work towards emotional healing. You are capable, strong, and deserving of a life filled with joy, peace, and well-being.

REFERENCES:
“The Power of Massage Therapy for Trauma and Mental Health” by Laura Leavell, PsyD – GoodTherapy – Find the Right Therapist
“Massage Therapy for Anxiety and Stress” – American Massage Therapy Association   AMTA | American Massage Therapy Association (amtamassage.org)
“Benefits of Massage” – National Center for Complementary and Integrative Health (NCCIH) 4. “Self-Care Strategies for Managing Emotional Distress” – World Health Organization (WHO)
“Building a Support Network After Trauma” – Psychology Today
“Emotional Healing: How to Recover from Trauma Faster with These 5 Strategies” by Jennifer Wolkin, PhD – Forbes.com.
“The Importance of Consistency in Self-Care” – Psychology Today
“Massage Therapy for Emotional Healing: A Comprehensive Guide” by Alyson Schuster, LMT – Massage Magazine.
“How Mindfulness Can Help with Emotional Healing” – Mindful.org
“Creating a Relaxing Home Environment for Emotional Healing” – The Chopra Center.
“Essential Oils for Emotional Healing and Well-Being” – Healthline.com End of Section.

 

Sugar Scrub Recipe Essential Oils

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Scary Scrub Recipe in time for Halloween

DIY or receive a FREE Scary Scrub when you RESERVE any service by the October 31, 2019.  Only giving 5 of these away so book your appointment online now!

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​Ingrediants for Scary Sugar Scrub:

  • 3/4 cup white sugar
  • 3/4 cup Fractionated Coconut Oil
  • 4 drops Cassia Oil
  • 4 drops Clove Oil
  • 2-4 drops Ginger Oil

Instructions for Scary Sugar Scrub:

  1. Combine sugar and coconut oil in a bowl
  2. Add essential oils
  3. Stir to a slushy consistency
  4. Divide scrub to add different colors.  Be sure to use skin-safe colors.  I used Simple Serenity colors from Michael’s

  

Scar Improvement

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 Ugly Scars are only for Halloween

Few of us have lived past the age of twelve without an owie or two causing a scar. My most notable childhood scar is on my left knee. The tragedy happened at age ten when I was cruising on my bicycle. I was trying to outrun a bumble bee while crossing rail road tracks with a bit of gravel coverage. It was the perfect storm causing me to wipe out! Surprisingly, no tears! The scar is a daily reminder of the catastrophe though. It’s common in childhood but far more embarrasing as an adult! Yes, a massage therapist with a broken wrist, is not a bodyworker career builder. I blame the shoes! Surgery, physical therapy, four months of recovery and yes, another scar. It was 2010 so nearly ten years ago so I’m fully recovered (bionic even!)

 

Could the appearance of scarring been mitigated had I had massaged the site of surgery two weeks after the operation?  Could numbness of the effective area been avoided?  These are questions I ask and something everyone should consider after an injury or surgery.  

 

 According to the research, the appearance and effects of scarring can be minimized if massage is performed at the site of injury two weeks after a surgery. Unfortunately, studies have indicated that if massage is performed after two years of scar formation, little affect will be realized.

 

Scars form as part of the body’s natural healing process but if scars do not heal properly, it can lead to reduced mobility and even shrinkage of certain body parts (my ex’s punishment)! The first stage of scar formation is Inflammation which can last up to two weeks. You can expect the injured area to be red, swollen and tender in this first stage. Stage two is the Proliferation stage when the body starts to layer scar tissue around the wound to protect it. You should notice that the scar is now red, rigid and raised. It is at stage two that massage is indicated so that the tissue heals properly. Massage should be performaed two-three times a day at ten minute intervals. All sutures should be removed and any scabs should have naturally fallen off prior to massaging. Pressure should begin light with gradually more pressure as tolerable.

 

The techniques can be used through six months of recovery unless you notice that there is bleeding, warmth of the scar as opposed to the surrounding tissue, redness or unusual pain. Stop massaging and contact your doctor if you experience these symptoms. Our skin is the largest organ on our body that helps to regulate temperature and acts as a barrier to microorganisms that can cause infections. That’s why making sure your wound is at least two weeks old is important prior to starting the massage practice. Always, consult with your physician for best practices.

 

 

Correctly performing the massage techniques for scarring can aid in softening and flattening the scar. The pressure of massage promotes collagen remodeling, reduces the itching that often accompanies healing and aids in injury site flexibility because of improved blood flow by oxygenating the area. Massage can reduce build up of excess scar tissue that can cause stiff and weak muscles. Excess fluids causing inflammation can be drained through your lymphatic system to redue swelling by using Manual Lyphatic Drainage (MLD) massage techniques.

 

Other techniques such as cross-fiber friction and myofascial release can be performed by your certified massage therapist.

 

Although everyone’s healing process can vary, you can expect full wound healing in 12-18 months. If scar-related issues are realized after that time, you may need surgery to remove excess scar tissue and the cycle may begin again.  

 

Love exposing yourself to the healing benefits of essential oils? Frankensence has been known for its anti-inflamatory properties and has been used to improve the appearance of scars. Always choose a therapeutic-grade essential oil when experimenting. Ask me how to obtain the best on the market!

 

 

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