NATURAL WAYS TO PREVENT COLD & FLU

It's finally here, the season you've been dreading: Cold and Flu Season! According to WebMD, approximately 1 BILLION people contract the common cold in the span of 1 year in the US, with children contracting colds between 6-12 times a year. Before you start spraying down your house with Lysol, however, let's talk about the Common Cold, Flu and ways to prevent both...naturally!

There are over 200 strains of viruses that cause the Common Cold, according to Wikipedia, and while there's two more common types of the Flu, Influenza A and B, each one has subtypes that can vary (read more about it here). This all sounds incredibly scary, but luckily there's a lot of ways to help prevent and even help treat Cold and Flu naturally, including a change in habits, diet and exercise. 

Let's talk about a change in habits first: 

One of the easiest ways to prevent the spread of Cold and Flu viruses is by covering your mouth when you cough and sneeze since the virus can travel through the air and infect others. Don't use your hands though! Always use the inside of your elbow so you don't accidentally spread the virus like if you were to use your hands. 

Wash your hands thoroughly and frequently using antibacterial soap. The ingredients in this type of soap will "kill" the viruses and help prevent infection in others. By thoroughly we mean using warm water, for at least 20 seconds, and get up past your wrists. Teach your kids to do the same by having them sing the "ABCs" or "Twinkle Twinkle Little Star." If you can't get to a sink, use hand sanitizer until you can wash your hands. 

Get enough sleep! We cannot stress this enough. When you get sick, your body needs time to rest and recover in order to fight off any infection. Not allowing yourself a good night's rest suppresses your immune system since sleep is your body's way of recovering and keeps everything in working order. By consistently getting enough sleep, you keep your immune system in top shape which allows you to stave off infections more effectively. 

Eating garlic and ginger have also been proven to help reduce symptoms of the cold and flu. One of my favorite ways to ingest this growing up was when we made a soup using bone broth, fresh ginger, fresh garlic, a pinch of cayenne and fresh lime juice. It sounds gross but it helped ease my symptoms and sped up recovery time. 

If you're doing all of the above and still get sick, another good way to prevent cold and flu is to reduce stress in your life. Some do that by exercising (which is another great way in itself for preventing infection!) or by other means. One of our favorite ways is through massage. Across many previous blog posts, we talk about how massage can help reduce stress, improve sleep, and relax the recipient. Reducing stress allows for better sleep and is a great way for keeping your body's immune system running smoothly. 

Think of it this way: say you're on a treadmill and the speed just keeps increasing, you're unable to slow it down or hop off so you just have to keep running, running, running. As you're accelerating it gets harder to keep up, so you start losing your balance and eventually fall off the treadmill and crash. The treadmill accelerating is your stress level, your body represents your immune system; as stress levels increase, your immune system has to fight harder to keep up until eventually it crashes. 

Since it's so important to try to de-stress in order to have a well-functioning immune system, we at Massage La Mesa combined massage and immune boosting to give you the upper hand when it comes to preventing cold and flu symptoms. Available until November 2nd, we created the Immune Booster Session, designed to invigorate the lymphatic system, boost circulation and give you an extra hand in staving off the cold and flu. We use our own blend of essential oils that are proven to work as anti-inflammatories and reduce the risk of infection, allowing you to rest easy knowing you gave your body the kindness it deserves! 

If you would like to learn more about the Immune Booster Session or other ways to prevent cold and flu, contact us at (619) 917-4675 or massagelamesa@gmail.com.

Book your Immune Booster session today! Click here!

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Do you have something you'd like us to discuss in an upcoming blog post? Comment below or email us at: massagelamesa@gmail.com!

Contact us at: 619-917-4675 OR  massagelamesa@gmail.com 

Book now by clicking HERE.

DEEP TISSUE MAY NOT SOLVE YOUR ISSUES

We've all been there, lying on a massage table doing everything possible to not cry out in pain at the excessive pressure being used on our soft tissue. We think to ourselves, "it's supposed to hurt! How is it going to get better if I don't tackle it head-on? No Pain, No Gain!"

Well, that's not necessarily true. Most people believe that in order to feel better, you have to feel worse, such as how muscle soreness after working out means your body is getting stronger. While it's true in that sense, muscle tension and muscle soreness are two different things. Muscle tension is caused by changes in the Nervous System, meaning that it's your brain sending signals to parts of your body to tighten and stay tight. Muscle soreness is caused by injury, overuse, underuse, or a lack of oxygen or blood flow to the area.


Here's a good example:

Someone who sits at a desk all day (like me) may experience muscle tension in their arms, neck and shoulders; this is caused by sitting in the same position using poor posture for an extended period of time without taking a minute to get up and stretch. This is what most people experience, if not in the same places. Muscle tension tends to make the area feel tight, uncomfortable and stiff.



An example of muscle soreness would be an athlete; someone who works out several times a week and plays a high-contact sport (say, football) may experience pain in their muscles from overuse and injury. Soreness tends to take a few days to go away and can often be helped by staying well hydrated and allowing the body time to recover after injury. Muscle soreness makes the area feel, well, sore and maybe even stiff or swollen if there's bruising in the area as well.

So why wouldn't excessive deep pressure help with muscle soreness or muscle tension?

According to Massage Magazine, excessive pressure isn't always the answer simply because it's creating the falsehood that other styles, such as Swedish massage, aren't effective. It's also creating the falsehood that using excessive pressure is the only way to get muscles to relax. That just isn't true.
Think about it this way: if you're receiving really deep pressure during a massage, more than maybe you can handle, are you going to enjoy it or cringe at the amount of pressure? If you're in so much pain you can't even relax during the massage, it's a good indicator that maybe you're not doing what's best for your muscles.


While some pain is okay, and even expected, there are two different kinds of pain. According to an article by Portland Monthly, there's "good pain" and "bad pain" when it comes to muscle relief and massage. "Good pain" is considered to be pain that's felt during a massage that's uncomfortable but you tend to feel immediate relief. "Bad pain" is excessive pain felt during a massage that can aggravate the issue, lead to bruising and there's little to no relief. In fact, excessive pressure and/or force could even lead to nerve damage.

We're not saying Deep Tissue massage is bad.  In fact, Deep Tissue can help with a number of ailments and many people prefer deeper work. The problem is when so much pressure is being used that instead of helping ease muscle tension only more is caused or even worse issues arise, such as nerve damage, bruising, or muscle aggravation.


Relaxing massage has it's place too.  These kinds of massages, while having a lighter touch, can help to reduce stress, stimulate the blood flow, lower blood pressure, ease muscle pain and help the body to recover. Excessive force isn't always needed to really correct what's going on with your body, so it's important to have open and honest communication with your massage therapist about your health history, your aches and pains, and even your moods or stuff that's going on that could lead to stress and anxiety.

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In order to really achieve pain alleviation and improvement, your body needs to recover first before building back its strength, especially as an athlete. A good mixture of Deep Tissue and Relaxing massages can be utilized to achieve this, but it's important to not overdo the pressure as this can be counter-productive and lead to more pain and lengthen your recovery time.

Always be open and honest with your massage therapist about your needs and remember that massage isn't supposed to hurt, it's supposed to make you feel good!

Do you have something you'd like us to discuss in an upcoming blog post? Comment below or email us at: massagelamesa@gmail.com!

Contact us at: 619-917-4675 OR  massagelamesa@gmail.com 

Book now by clicking HERE.

PAIN SCIENCE, THE BPS MODEL & MASSAGE

What is Pain?

A simple enough question, but somehow still difficult to answer. The best way to explain what pain is is to think of it as an alarm system that will alert us to physical emergencies or issues that need attending to in our bodies. When the nerves in our hand are alerted to the presence of fire, for example, those nerves will send signals back to the brain warning us of a possible painful scenario, then send signals back to our hand telling us to draw it back. It's a process that takes microseconds and keeps us out of immediate danger. It's also your body's way of communicating that something is wrong and needs to be looked at, such as with broken bones or internal bleeding. Since these warning signals are sent from the brain, they're thought of as "output of the brain," but should not be thought of as something that's all in your head. However your body's sensitivity can be altered, alerting you to issues that wouldn't normally require a high level of response. That's where Pain Science comes in!

So, what is Pain Science?

According to Massage & Bodywork, pain science is "science that seeks to understand and explain the process of pain perception." Part of pain science is looking at the different factors that influence pain and how it's felt along with how those individual factors are influenced or altered.

Here's the scientific breakdown:

Nociceptors are sensory receptors in the body. They are responsible for sending chemical, mechanical and thermal stimuli to the brain. This is known as nociception. When a strong signal is registered, the nociceptors may skip the brain entirely and go straight to the motor fibers leaving the spinal cord (i.e., brushing up against a hot object).

Here's an example of Nociception at work!

When a person has extreme tissue damage, their nociceptors will receive fewer pain signals, or none at all. This happens where tissue and nerve damage have occurred so greatly that a person's skin may have little to no feeling.

On the other end of the spectrum is allodynia, or pain felt from stimulus that would normally not be painful. This is caused by an increased sensitivity of the Central Nervous System to the stimulus, or "central sensitization." Something as simple as rubbing your arm could be considered painful.

There are multiple factors to pain response, which is why not everyone will react the same way in similar situations or even feel pain the same way. They include sensory processing, memory, biochemical stress, tissue chemistry, psychological and social factors and other physiological issues.

The Biopsychosocial Model (Venn Diagram)

These findings are relatively recent, with credit going to George L. Engel for creating the Biopsychosocial Model, or "BPS" Model back in 1977. The BPS Model came around due to the lack of science surrounding psychiatry and other aspects of patient care, leading to an inadequate treatment of patients and illnesses. His findings showed us that illnesses were often more than just their physical elements and other factors, such as those mentioned above, could impact a person's health as well. It became a more inclusive way of treating patients, allowing for better care.

How can massage help with Pain?

The BPS Model is often used in massage since we now know that mental factors can often lead to an output of pain. As we've discussed in previous blog posts, during a massage your body releases endorphins and oxytocin, helping you to relax and feel happy. There is also a decrease in cortisol, which causes stress. Massage is not just about "getting the knots out," it's about looking at the body and mind as one and helping to heal on all levels by treating the body as a whole. 

Multiple studies have shown that massage can help reduce stress, tension, improve sleep, help with depression, decrease inflammation and increase flexibility. We already know that stress and tension can present themselves as physical illness (stiff shoulders and neck, headaches, upset stomach), which is why the BPS Model comes in so handy. By looking at the body as a whole and learning someone's experiences, attitude and culture, we can begin to understand why that person is feeling pain and what we can do to resolve it. 

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Massage is recommended for a number of reasons as it's beneficial for those suffering from mental and physical illness. If these two are so often intertwined, why not treat them both?

We always recommend speaking to your primary care physician first before starting any  treatment to ensure that massage is the best option for you.

Do you have something you'd like us to discuss in an upcoming blog post? Comment below or email us at: massagelamesa@gmail.com!

Contact us at: 619-917-4675 OR  massagelamesa@gmail.com 

Book now by clicking HERE.

THE BUZZ ON CBD OIL

What is CBD Oil?

CBD Oil: one of the newer items to hit the market that seems to be all the rage. According to Medical News Today, CBD is credited with helping people with certain types of epilepsy, working as a natural anti-inflammatory, helping those going through withdrawal, fighting cancer, treating acne, decreasing anxiety, and even easing inflammation in the pancreas due to Type I Diabetes. 


CBD Oil come from one of the compounds known as cannabinoids in the cannabis plant. The oil contains high concentrations of the cannabinoids (hence the name CBD). CBD is NOT marijuana, which contains THC (tetrahydrocannabinol) and is responsible for the mind-altering effects associated with the plant. CBD comes from the least processed form of the plant, known as hemp, and does not contain any psychoactive ingredients. 

How does it work?

Cannabinoids produce effects by attaching to certain receptors in the body. These receptors are known as CB1 (found mostly in the brain) and CB2 (found in the immune system). Our bodies actually create cannabinoids on their own, so when CBD Oil is introduced to our bodies, it simply directs the body to use more of its own cannabinoids instead of attaching to the CB2 receptors, which are responsible for inflammation and pain. This is why CBD Oil is thought to help ease pain, inflammation and many other ailments in the body. 

CBD Oil can be used to make creams, pastes, or even inserted into capsules to be taken orally. In a massage, the therapist would use a CBD-infused cream to treat the whole body or use the oil directly on "hot spots," or areas with extreme inflammation. 

The Believed Benefits of CBD Oil

In a study published by the Journal of Experimental Medicine, CBD was shown to decrease chronic inflammation in mice and rats. CBD Oil is thought to be more of a natural pain relief, providing an alternative to Non Steroidal Anti Inflammatory Drugs (NSAIDs) such as Tylenol and Ibuprofen. 

In a study published in Addictive Behaviors, CBD Oil was shown to decrease cigarette use in heavy smokers by using an inhaler containing CBD instead. There was another review published in Neurotherapeutics showing similar findings, calling CBD a "promising treatment for people with opioid addiction disorders" while decreasing symptoms associated with substance use, such as anxiety, mood, pain and insomnia. 


The FDA has recently approved the use of CBD Oil for treating two types conditions characterized by epileptic seizures: Lennox-Gastaut Syndrome and Dravet Syndrome, however they have limited the use to anyone over the age of 2 and only with proof that other treatments have been ineffective. Findings in a 2014 review of CBD Oil concluded that its use may also treat complications linked to epilepsy, such as neurodegeneration, neuronal injury and psychiatric disease. 


Findings in a review published by the British Journal of Clinical Pharmacology concluded that CBD Oil helped prevent the spread of cancer and suppress the growth of cancer cells. CBD was also shown to have low toxicity, unlike other treatments for cancer. 

One of the biggest reasons people advocate for CBD Oil is its supposed effectiveness in the treatment of anxiety disorders. There have been findings supporting this, saying that CBD may help decrease anxiety in related disorders such as PTSD, panic disorder, social anxiety disorder, and OCD. 

There seem to be other uses for CBD Oil as treatment for other conditions, with the list growing nearly every day. 

Is it legal?

While CBD Oil is legal, it is not FDA approved.  State and federal laws differ and they can often be confusing along with changing frequently.  Another noteworthy fact is CBD Oil has no product regulation, meaning quality can vary greatly between companies or even batches.  If you're an essential oil user, you can think of this in the same way as choosing where to purchase your essential oils.  Anything you put on your body, even if only topically, is important to have a good quality product.  Do your homework before purchasing.     

What's the downside to CBD Oil?

According to WebMD, many of the studies done on CBD Oil can be called into question because of their lack of control groups and a lack of human testing. Most studies done have been on animals, meaning results may not be as specific as if they were done on people. Those studies that did take place on humans didn't have control groups, meaning there wasn't a way of differing the actual effect from that of a placebo. 

Because the regulation lacks so greatly, it could also lead to potential interactions with other medications or may possibly harm the liver. 

Side Effects and Risks

There aren't really any long-term studies regarding the risks of CBD Oil and there doesn't seem to be many side effects either. The most common side effects seen in adults are tiredness and changes in appetite and weight. There are no significant side effects on the Central Nervous System either. Studies have shown that adults can tolerate a wide range of doses well, meaning that there's no indication of toxicity. 

The biggest risk of CBD Oil seems to be in the lack of regulation itself; since the actual oil is not regulated by the FDA, quality can vary greatly. 


To sum it all up, CBD Oil has become one of the newest homeopathic and natural fads to spread across the globe and those who have experience a massage with it will tell you how much they love it. Massage therapists love it too simply because the oil itself is versatile, meaning it can be used as a spot treatment or mixed with massage cream to treat the whole body. Because CBD Oil has so many uses, massage therapists everywhere are adding it to their arsenal of pain-fighting remedies. 

While we currently do not offer CBD Oil massage here at Massage La Mesa, there are many businesses in San Diego alone who do. We leave it up to you, our readers, to decide if CBD Oil Massage is the way to go!

Always consult your doctor before receiving treatment. 

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Do you have something you'd like us to discuss in an upcoming blog post? Comment below or email us at: massagelamesa@gmail.com!

Contact us at: 619-917-4675 OR  massagelamesa@gmail.com 

Book now by clicking HERE.

THE BENEFITS OF POSTPARTUM MASSAGE

The Many Benefits of Postpartum Massage

You may have heard that prenatal massage is good for mom and baby, but did you know that the benefits grow postpartum? The American Pregnancy Association did! According to them, postpartum massage is a great holistic approach to help with the adjustment into motherhood. Not only has massage proven to help with stress, anxiety and sore muscles, it's been proven to help with the many woes a new mom experiences, such as hormone imbalance, depression, soreness, discomfort, frustration and a lack of sleep. It even speeds up the healing process (especially with c-sections), restoring the body to it's pre-pregnancy condition and helping mom and baby adjust to this new stage of life. 

The Science Behind It

During pregnancy, a woman's body goes through a multitude of changes such as weight gain, increased fluids (by up to 50%) and hormonal changes to help the body cope. Estrogen and progesterone decrease, and while in labor prolactin and oxytocin increase. There may also be a decrease in dopamine and seratonin after labor, which is responsible for the postpartum blues most women feel after labor, or even postpartum depression, which is more severe and requires treatment in order to protect mom and baby's health. There may also be a change in the levels of norepinephrine, which is responsible for cardiovascular health. 

There are numerous studies surrounding the benefits of massage in general and these benefits hold true for new moms, along with additional benefits that can be seen during postpartum sessions. These include hormone regulation, swelling reduction, improved sleep, improved breastfeeding, body recovery (especially in c-sections) and body restoration. 

Here's how it works:

During a massage, circulation and lymphatic drainage increases, allowing the body to heal quickly and remove excess fluids more efficiently. This is why it's so important to stay hydrated before and after a massage! You'll also find that during a massage, the body releases oxytocin and endorphins which battle depression, anxiety and stress. This allows the new mom to fully relax, maybe even fall asleep on the table! There have also been studies that prove that massage helps to increase Delta waves, which leads to better sleep therefore leading to a quicker healing time. This is why doctors recommend resting while you're not feeling well and sleeping whenever Baby does; it allows the body time to regenerate and restore. 

Certain techniques may also help moms with breast discomfort or difficulty nursing. Since massage increases circulation, this can lead to a decrease in sodium and an increase in prolactin levels, allowing the body to produce more milk. Massage can also relieve pain by helping "congested" areas release, allowing milk ducts to loosen and milk to flow more freely. Breast massage is such a great way to improve circulation and help milk flow, but it's important to check that it's legal in your state as not everyone will offer it. However, general postpartum massage will still help with breast discomfort. 

Aromatherapy and Postpartum Massage

Aromatherapy can also be used during postpartum massage as the essential oils can be beneficial for mom and baby, speeding up recovery time and allowing for better sleep. It's important to note that if you are breastfeeding, your range of essential oils may be limited in order to protect your baby's health. 

When Postpartum Massage Should Start

You can start getting postpartum massages from a certified pre and peri-natal massage therapist whenever you feel most comfortable. For some women, that may take longer depending on other factors such as having gotten a c-section or breastfeeding. However, most therapists will be able to accommodate those experiencing discomfort by working in the side-lying position, back, or stomach (if you can)! 

If you experienced any complications during pregnancy or labor, it's important to check with your doctor first to get the green light!

Bringing Baby In

Some moms may savor the little time alone they may have when getting a massage, but for others, an important question is raised: can I bring my newborn with me?

The answer is, almost always, YES! Some massage therapists even encourage bringing your baby with you to help strengthen the bond between mother and child. However, it's still important to check with the therapist to make sure they are comfortable having your baby there, and they have extra time set aside in case an extra feeding or diapering needs to take place. 

Postpartum massage is an essential step on the road to recovery after going through pregnancy and labor. These both take a heavy toll on the body, and needs all the help it can get to go back to its pre-pregnancy state. Here at Massage La Mesa, all our therapists are trained in prenatal and perinatal massage, allowing you to fully round out your healing and letting you enjoy all the benefits massage has! 

For resources and a community built around pregnancy, labor and postpartum life, visit www.babycenter.com.

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Do you have something you'd like us to discuss in an upcoming blog post? Comment below or email us at: massagelamesa@gmail.com!

Contact us at: 619-917-4675 OR  massagelamesa@gmail.com 

Book now by clicking HERE.

WHAT IS RAINDROP THERAPY?

Raindrop Therapy: you've probably heard of it, but you're still not sure exactly what it is. The technique is quite simple; it involves aromatherapy, vita-flex (vitality through reflexes) on the feet, and "Feather Stroking," a technique where light pressure is applied to the spine using the tips of the fingers and is meant to feel relaxing and calming. Raindrop therapy can be done on adults, children, and even dogs (with just a slight difference in technique). 

Where does the name come from?

Raindrop therapy is called this simply because during the session, the massage therapist will use a set of essential oils on the spine by allowing the drops to fall directly onto the skin from 6 inches above. This not only simulates raindrops, but creates a calming, relaxing experience. 

Which Essential Oils are used?

According to Experience Essential Oils, Raindrop Therapy uses 9 essential oils and 1 carrier oil, with the intent to boost immunity, promote relaxation, reduce tension and stress and improve overall well-being: 

The essential oil blends listed above are from Young Living. If you would like to know more about what's in the Valor Blend, click here. If you would like to know more about what's in the Aroma-Siez Blend, click here. 

How does Raindrop Therapy work?

The controversy surrounding Raindrop Therapy

The reason behind Raindrop Therapy is it's said to affect the body more so since it applies essential oil drops "neat" (undiluted) to the spine, which is like the super-highway of nerves in the body. The combination of oils, light strokes and vita-flex is said to improve ailments such as stress, anxiety, tension, and sore muscles. However, there's controversy surrounding the validity and safety of Raindrop Therapy. The English Aromatherapist, a highly qualified and fully trained Aromatherapist for over 10 years, explains that using essential oils directly on the skin, undiluted, is hazardous and potentially toxic, especially for children.  There's also a lack of physical evidence that Raindrop Therapy truly works.  One claim is that it may make people up to 1/2" taller by the end of session explained by NASA as merely an effect of laying down for an extended period of time (technically, you're about 1/2" taller when you wake up in the morning, too!) which is basic science. 

Raindrop Therapy vs. AromaTouch

What's the difference?

There really isn't much of a difference between Raindrop Therapy and AromaTouch, except for a difference in essential oil brands. Raindrop Therapy was created by Young Living's D. Gary Young, while AromaTouch was developed by Dr. David K. Hill of doTERRA, which is often heralded for its certified pure therapeutic grade (CPTG) oils. 

AromaTouch focuses more on a "clinical" approach of using 8 essential oils or blends on the body by placing them along its meridians and energy centers while emotionally connecting the person performing the technique with the person receiving it; this is thought to create a bond of trust that allows the receiver to fully relax and enjoy the many benefits of essential oils. 

AromaTouch is considered a safer technique than Raindrop Therapy, but still uses essential oils applied "neat" to bare skin, which is thought to be highly controversial by aromatherapists due to the risk of having a negative reaction to the undiluted oil.

The bottom line.

Essential oils are one of nature's most amazing creations, and when used correctly, can yield fantastic results for your emotional and physical well-being. Techniques such as Raindrop Therapy and AromaTouch are found helpful by some so it's up to you to decide.  Massage La Mesa does not offer either of these techniques but has experience using both Young Living and doTerra oils.  We are a fan of essential oils and want you to be aware of the different ways they can be used.  

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Do you have something you'd like us to discuss in an upcoming blog post? Comment below or email us at: massagelamesa@gmail.com!

Contact us at: 619-917-4675 OR  massagelamesa@gmail.com 

Book now by clicking HERE.

SLEEPLESSNESS & MASSAGE

Insomnia, Chronic Insomnia, and other sleep-related issues affect a whopping 50-70 million Americans, according to Sleep Review.  That's a pretty scary number! While this is an overwhelming amount of people dealing with sleep issues, you can rest easy (irony intended) knowing that you're not alone and there are ways to help! 

First off, let's talk about WHY sleep is important:

Sleep is an essential part of our existence; it's how we recover from the bombardment on our senses every day and it helps our bodies recover after injury. Without sleep, our body and mind cannot function properly which can lead to low work performance, obesity, extreme fatigue, trouble concentrating, altered mood and slower recovery time. It can lead to depression, higher anxiety levels, and make it difficult to connect with those around you. A lack of sleep could also mean your immune system won't work as well, leading to constant illness. So as you can see, sleep is a necessity for your health!

How your sleep is affected everyday

There are many reasons as to why your circadian rhythm, or sleep/wake cycle, may be affected. Some of those reasons may include extra stress, illness, or a new environment. One of the more prominent reasons that has become a growing concern is technology. According to Sleep, the blue light that emanates from phone screens and TVs can suppress the production of melatonin, which is a neurotransmitter that is responsible for controlling your body's circadian rhythm. Having a bright screen on in the bedroom can also trick your brain into thinking you need to be alert and engaged, making it harder to fall asleep. According to Harvard Health, blue wavelengths have been shown to boost attention, reaction times and mood, which is the exact opposite of what you need at night. 

Most people don't see a problem with bringing their phone into the bedroom before heading off to bed. Whether it's scrolling through social media or checking your email, it's common for people to check their phones before setting it down on their nightstands before

attempting to fall asleep. However, engaging in social media or emailing back and forth with your boss right before bed can lead to an increase in stress and anxiety, causing your "fight-or-flight" instinct to kick in. Even if you're not checking your phone

before heading in for the night, having your phone by your bedside at night means your sleep is more likely to be interrupted by the text messages and alerts you may receive. This can also mess with your circadian rhythm, making you feel groggy and disoriented when you get up in the morning.

How to help end the sleeplessness cycle

While there's no one cure-all for sleeplessness and insomnia, there are things you can do to help:

 -Start by having quiet time an hour or two before bed. Turn off any unnecessary lights, the tv, and put your phone down in another room. Spend some time reading using warm light, which is less likely to contain blue wavelengths and the reading will make you feel tired.

-At night, use the "Do Not Disturb" feature on your iPhone. This will minimize the amount of disruptions you may get at night, and only when it's really important will people be able to get through to you.

-Take a warm bath or shower before going to bed, but don't get your hair wet. The warm water will help relax your body and when you move into the cooler air it will make you feel sleepy, which means you'll be more likely to fall asleep quicker. You can also add essential oils like lavender and chamomile along with Epsom Salts to help induce sleep!
-If you need a light in your room at night, make sure it's red! This will minimize the amount of blue wavelengths you experience at night and you'll be able to sleep better.
-MASSAGE! Let's go into this one in detail:

How massage helps with sleeplessness

Massage has been shown to help with a multitude of problems, as we've talked about in past blog posts. One thing that always seems to recur in all our research is the fact that massage helps with stress and anxiety. It's been proven time and time again in multiple studies that the benefits of massage are numerous. Massage can also help with: depression, chronic stress, headaches and migraines, sports injuries, postpartum depression, poor posture, sleeplessness, chronic insomnia and many more. 

We've talked about how massage actually affects your body's hormones as well. When receiving a massage, your body emits oxytocin and seratonin (an essential neurotransmitter to create melatonin and is thought to help you feel calm), decreases cortisol and tension, and relieves pain and inflammation. It increases blood flow, which helps injuries heal quicker, and allows the body to loosen up which can relieve pain you didn't even know you had! Massage can also help with sleeplessness (we've even had clients fall asleep on the table!) by getting your body back to its original intended circadian rhythm. Getting a massage doesn't just feel good, it's good for you!

People who get frequent massages report having less pain, lower stress levels and better sleep. Those who suffer from depression can easily benefit from massage as well, since it releases endorphins and decreases anxiety. All in all, massage helps to break the stress cycle that plagues so many and is the cause of sleepless nights. 

If you are suffering from sleeplessness or insomnia, massage could work for you! 

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Do you have something you'd like us to discuss in an upcoming blog post? Comment below or email us at: massagelamesa@gmail.com!

Contact us at: 619-917-4675 OR  massagelamesa@gmail.com 

Book now by clicking HERE.