We all know how important it is for our Health and Wellbeing to get a good night’s sleep. Sometimes that’s easier said than done. We have all been there tossing and turning trying to get to sleep and checking that clock. For some it is a rare occurrence, but for others it happens all the time.
Interestingly, two thirds of UK adults suffer from disrupted sleep and nearly a quarter manage no more than 5 hours a night.
Improved sleep is one of the biggest benefits of a Reflexology treatment.
Sleep can be affected by so many ways – side effects of medication, stress, worry, anxiety, hormonal issues (particularly perimenopause/menopause), fibromyalgia, pain and discomfort, arthritis etc are just some of the reasons sleep can be affected.
How does Reflexology help with Sleep?
Reflexology helps boost circulation, enhances relaxation and helps your body to rebalance itself. Reflexology can help to rebalance the Endocrine System including the stress hormones of cortisol and adrenalin – high levels of these can reduce the ability to sleep and achieve deep sleep.
When clients receive a Reflexology treatment, they tell me they get to sleep much easier and sleep more soundly for longer. If you would like to try Reflexology to improve your sleep, please contact me to arrange an appointment at email@example.com.
My 12 TOP TIPS that I pass on to my clients that may help anyone suffering with sleep issues:-
1. Alcohol – Try to avoid alcohol and caffeine for at least 3-4 hrs before bedtime.
2. Make time to get some fresh air and exercise. However, if sleeping becomes a problem, try not to exercise very late in the evening and then go straight to bed. Allow at least 2 hours before going to bed and try to allow your body to ‘come down’ and relax.
3. Take a warm bath, enhance it by adding a drop or two of essential oils such as Lavender Oil or try a beautiful bath oil. I love ‘NEOM Perfect Night’s Sleep Bath and Shower Drops’ (limited stock at the Practice) or Neal’s Yard Organics bath oils are amazing and these gorgeous blue bottles of loveliness can be purchased from the stock held in the Practice or purchased from https://uk.nyrorganic.com/shop/christinebonner.
4. Refrain from checking mobile phones or laptops at least 1 hour before bed and importantly, avoid distractions by keeping them out of the bedroom if you can (no pings from texts or lights from the phone). Make your bedroom your sanctuary, a relaxing haven just for sleep and intimacy.
5. Sleep in a dark and quiet room that isn’t too hot or too cold for you. Keep it well aired and I personally think keeping it slightly on the cooler side helps.
6. Try drinking a warm herbal tea such as camomile or lavender 1hr hour before bed. A firm favourite of mine is Pukka Night Time Organic tea (oatflower, lavender & limeflower).
7. Try a little spritz on your pillow with an organic pillow spray to help you drift off to sleep.
8. Try not to have a cat nap later in the afternoon/early evening.
9. Wind down gently during the 30 minutes before going to bed by doing something relaxing such as reading, listing to music or a 5-10 minute meditation session (Try Headspace app for this). My tip would be not to read or watch the news late in the evening or a film that may give you nightmares like The Exorcist!
10. Keep a notepad and pen on your bedside and write down anything that is on your mind. It will really help if you are someone who wakes up in the middle of the night worrying about work, or list of errands etc. This is my TOP TIP and it really helps!
11. Aim to try and get a good 7-8 hours sleep if you can. If you are suffering particularly with sleep try setting a routine (very similar to methods we used as parents with our children) – Bath, drink and go to bed at a similar time and pattern each night..and repeat!. Try this for a couple of weeks to see if it helps.
12. Last but not least if you suffer regularly with sleep issues, then try Reflexology! I think you will be surprised! You may even find that a treatment once a month (whether that be Reflexology or Massage) on a maintenance basis helps to balance and calm the body and will really help with your sleep patterns.
I hope these tips help – Night, night……Nos da!
The Reflexology Studio, Ogmore-By-Sea, Vale of Glamorgan