Can you massage away your stress and gain a good nights sleep?
This week I’ve been doing some research into the benefits of massage and how they can help as part of a cure for insomnia.
I’ll share with you my findings... `
Massage is one of the oldest and most effective methods of reducing stress. Daily stresses cause tension and lead to pain and stiffness in the muscles.
The Greek Philosopher Hippocrates – known as the father of Modern Medicine recognised the benefits of massage hundreds of years ago and is quoted as saying “massage can loosen a joint that is too rigid”.
Massage involves touch and pressure – both powerful tools which can help ease away pain and tension which leads to aches and ultimately keep a person awake.
So how exactly does it work?
Massage works by helping to release endorphins – the bodies own natural painkillers as well as a natural substance called serotonin which helps aid relaxation. There are a couple of other health benefits with massage as well – it helps decrease the level of stress hormone in the blood as well as helping improve people’s circulation.
FACT Babies sleep much better after massage and there are a number of Baby Massage Groups set up around health care centres – but the same principle applies for adults with massage having great relaxing effects.
Recent research conducted on sufferers of something called Fibromyalgia (basically a medical condition leading to stiffness, muscle pain and fatigue) showed that massage had significant benefits when it came to pain relief and this in turn helped the sufferer to sleep for longer.
If you can’t afford to go to a trained masseur there are some simple things you can do with your partner to enjoy the sleep benefits associated with massage.
Firstly you need to create your own massage oil which will help reduce friction when massaging the muscles. Basically ask your chemist for a suitable aromatherapy oil – one which supposedly helps sleep like lavender is a good choice. Combine this with a carrier oil such as almond or grapeseed.
Then loosen your buttons of your shirt and get your partner to start by giving you a head, shoulder and neck massage.
Here are a few basic techniques...
STROKING – guide both hands over the skin in a rhythmic fanning or circular movement.
KNEADING – Using alternate hands, squeeze and release flesh between your fingers and thumbs – like kneading dough!
FRICTION – Use your thumbs to provide even pressure or make small circles on either side of the spine.
HACKING – Use the sides of both hands in a relaxed state to give a short, sharp taps all over.
So hopefully now you have some of the tools for a bit of DIY massage- which should lead to reducing stress and maybe the start of a good nights sleep.
Massage is something that a lot of people have written to me about to say it has worked to some extent for them – so good luck.
With a lot of the advice that I post on my blog it will work for some, but not for others but as I explained if you do it yourself it doesn’t have to break the bank – so you have nothing to lose. Even if it doesn’t help you sleep – it will certainly help you rest and relax.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Showing posts with label Muscle Relaxation Therapy for insomnia. Show all posts
Showing posts with label Muscle Relaxation Therapy for insomnia. Show all posts
Saturday, 9 October 2010
Monday, 19 July 2010
Muscle Relaxation Therapy
Muscle Relaxation Therapy to help aid sleep for insomniacs
Muscle Relaxation Therapy – is the title given to a common treatment used to treat anxiety and improve relaxation. It was first used as far back as 1930 and is used as for a range of anxiety issues and not just sleep related ones.
A number of doctors believe that anxiety which can lead to stress and then sleepless nights – can be traced to tense and rigid muscles in the body.
This Progressive Muscle Relaxation can be used to reduce tension and relieve anxiety, leading to a good nights sleep.
How does it work then?
It’s a simple process where you basically go through and tense and relax different muscle groups.
It helped me and I’ve heard off quite a few other people who have found that it really did help their insomnia – both in their getting to sleep and getting a good relaxed night sleep.
Muscle Relaxation Therapy works on the principle that as you release tension in your muscles, your body relaxes and releases tension in your mind. Combining this with deep breathing is something which helps further.
Detailed below are the basic instructions for if you want to try it.
Getting started...
1. Wear loose clothing or your night clothes and lie on your bed.
2. Make sure you have nothing on your feet.
3. Take a few minutes to relax – breathing in and out with slow deep breaths.
4. When you are feeling relaxed – concentrate on your right foot.
5. Take a moment to focus on the way it feels.
6. Slowly tense the muscles in your right foot – squeezing as tightly as you can. Hold and count to 10.
7. Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
8. Stay in this relaxed state for a moment, breathing deeply and slowly.
9. Then repeat this another 4 times with your right foot.
10. When you have finished with the right, focus your attention on your left foot. Follow the same sequence of muscle tension and release.
11. Move slowly through your body – contracting and relaxing the muscle groups as you go.
12. When finished you should feel tired and relaxed – some people claiming to fall asleep before they have finished.
The usual Muscle Relaxation Sequence is as follows
Move through the body one area at a time – remember tense each area 5 times and hold to 10 each time.
1. Right foot
2. Left foot
3. Right calf
4. Left calf
5. Right thigh
6. Left thigh
7. Hips & buttocks
8. Stomach
9. Chest
10. Back
11. Right arm & hand
12. Left arm & hand
13. Neck & shoulders
14. Face
Here’s hoping it gives you some helpful relief
It doesn’t cost a penny to try and it might just help take your mind off that clock watching and the negative thoughts about another sleepless night. It’s pretty easy to give it a go.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Muscle Relaxation Therapy – is the title given to a common treatment used to treat anxiety and improve relaxation. It was first used as far back as 1930 and is used as for a range of anxiety issues and not just sleep related ones.
A number of doctors believe that anxiety which can lead to stress and then sleepless nights – can be traced to tense and rigid muscles in the body.
This Progressive Muscle Relaxation can be used to reduce tension and relieve anxiety, leading to a good nights sleep.
How does it work then?
It’s a simple process where you basically go through and tense and relax different muscle groups.
It helped me and I’ve heard off quite a few other people who have found that it really did help their insomnia – both in their getting to sleep and getting a good relaxed night sleep.
Muscle Relaxation Therapy works on the principle that as you release tension in your muscles, your body relaxes and releases tension in your mind. Combining this with deep breathing is something which helps further.
Detailed below are the basic instructions for if you want to try it.
Getting started...
1. Wear loose clothing or your night clothes and lie on your bed.
2. Make sure you have nothing on your feet.
3. Take a few minutes to relax – breathing in and out with slow deep breaths.
4. When you are feeling relaxed – concentrate on your right foot.
5. Take a moment to focus on the way it feels.
6. Slowly tense the muscles in your right foot – squeezing as tightly as you can. Hold and count to 10.
7. Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
8. Stay in this relaxed state for a moment, breathing deeply and slowly.
9. Then repeat this another 4 times with your right foot.
10. When you have finished with the right, focus your attention on your left foot. Follow the same sequence of muscle tension and release.
11. Move slowly through your body – contracting and relaxing the muscle groups as you go.
12. When finished you should feel tired and relaxed – some people claiming to fall asleep before they have finished.
The usual Muscle Relaxation Sequence is as follows
Move through the body one area at a time – remember tense each area 5 times and hold to 10 each time.
1. Right foot
2. Left foot
3. Right calf
4. Left calf
5. Right thigh
6. Left thigh
7. Hips & buttocks
8. Stomach
9. Chest
10. Back
11. Right arm & hand
12. Left arm & hand
13. Neck & shoulders
14. Face
Here’s hoping it gives you some helpful relief
It doesn’t cost a penny to try and it might just help take your mind off that clock watching and the negative thoughts about another sleepless night. It’s pretty easy to give it a go.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
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