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4 Ways to Improve Your Sleep

8/19/2014

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It is 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, which means they are the symptom or side effect of some other problem.

You may have 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 are not as well known.

Temperature matters
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 that you will fall asleep faster and sleep more deeply.

Turn off the electronics
Okay, so you have heard this one. But, it is the most important and the least followed piece of advice.

Get an old fashioned alarm clock so that you do not need to use your phone. Turn off your phone, iPad, Kindle, or whatever you have, and put the devices in another room. Yes, a whole other room. You may think that a phone on silent, hanging out on your nightstand, will not disturb your rest, but it will. For starters, just knowing it is there puts your body on alert. If you do wake in the middle of the night, it is far too tempting to reach over and just check a few emails. Save yourself. Break this habit.

Get a massage
Yup. 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.
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    Solutions to everyday stress involve identifying where we are emotionally unhappy and then taking action to correct or curb the circumstances involved. I love this kind of healing-based problem-solving and happily share for those seeking similar unique yet ubiquitous solutions. Consequently, the topics here may vary within health, lifestyle, and work/business.

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203 W 108th St
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Fascial Health and Fitness via Innovative, Advanced Bodywork and Education.
Prevention, Pain Management, Pain Solutions, Rehabilitation, Special Needs, Body as Instrument (Singers, Dancers, Athletes, Brainiacs, etc.), Stress Reduction, Anti-aging, Sports, Geriatric, Prenatal, etc.

The word 'massage' denotes Paula's Fasciae Therapy (connective tissue therapy) that she integrates and innovates from her professional training in Western therapies like: Swedish medical massage, Neuromuscular (NMT), and Trigger Point, as well as therapies of Eastern origin like: massage cupping by machine (not TCM cupping), Acupressure, Shiatsu, and gentle Gua Sha (similar and superior to Graston Technique), along with various vibrational therapies from dense to subtle like: Tok Sen (hammer massage) and BioSyntonie.
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Paula Mae, LMT
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Photos used under Creative Commons from Forest and Kim Starr, Nico Caramella, Scot Nelson, Tony Webster, torbakhopper, Ramona.Forcella
  • Sessions
  • Appointments
  • Products
  • Info:
    • Office Policies
    • FAQ
    • Location and Hours
    • Testimonials
    • About Paula Mae, LMT
    • EMF Solutions
    • Contact
  • Methods:
    • About Paula's Massage Therapy
    • About Palpation
    • About Fascia Therapy
    • About Biosyntonie
    • About Tok Sen
    • About Gua Sha
    • About Foot Reflexology
    • About Massage Cupping
  • Blog