News and Events at Invigorations
Can't Sleep?
If you are not getting enough winks, not only will you be disagreeable, but you may be taking some years off your life. Biological processes that occur particularly during sleep are vital part of your health. Growth hormones secreted during sleep are essential to repair injured tissue, rebuild muscle, and fight infection. Plus sleep deprivation has been shown to elevate glucose and cortisol (the stress hormone) levels which have been linked with the onset of diabetes, increased blood pressure, heart disease, poor immune functioning, and obesity. That’s enough to take some years off.
About Insomnia:
- It can last one to several nights or be chronic for months or years.
- Only 50% of adults get a good night’s sleep. (National Sleep Foundation report.)
- It can mean difficulty falling asleep, staying asleep or waking up too early in the morning.
- About 61% of menopausal women report insomnia due to hormone symptoms.
- Half of those who suffer from insomnia blame it on stress.
- The National Health Foundation recommends massage as a treatment for insomnia.
Why all the problems?
It can be physiology, digestion, nutrition, emotional and physical stresses, and lifestyle. It may be as simple as too much sugar, alcohol, nicotine, caffeine or taking certain medications which can cause or contribute to insomnia. It may be too much stress, long work hours, night shifts, overstimulation, and working on the computer before going to sleep. On the other hand, it may be serious issues requiring medical attention like breathing problems, restless legs syndrome, hormonal factors, and disruptive physical pain.
You may be surprised
One contributor few people know to consider is a nutritional deficiency. For example, restless legs may be caused by a lack of iron. Other sleep-disturbing deficiencies may include calcium, magnesium, Vitamin B-12 which supports serotonin production, and Vitamin D. When you run short on these, you may toss and turn all night.
By the way, eating late can create sleep problems. Try not eat after 7 PM. If you need something, keep it light and consider a high-protein, low-glycemic snack such as a banana with peanut butter or half a turkey sandwich on whole-grain bread. You’ll sleep better.
Just Breathe
When your mind races and you have trouble falling asleep, a few minutes of breathing exercises can help such as diaphragm breathing or alternate nostril breathing. The main thing is to be aware of each breath. Focusing your mind on the present by noticing each breath helps calm your mind. Reigning in your mind can also be accomplished using meditation techniques like Yoga, Tai Chi or Guided Meditation.
Breathing in some fresh air right before bedtime can be helpful. Or breathe in an essential oil blend specifically created for relaxation and sleeping. Put them in a soaking bath, put a couple drops on your pillowcase, or spritz an aromatherapy blend in your room.
Massage, Facial & Reiki
Here’s a great strategy—get a massage! Or a facial. Better yet, get them on a regular basis. Best of all, get a them with an energy treatment such as Reiki. Now that’s a package sure to help you get a good night’s sleep.
NEW “Sleep Surrender” treatments
Sleep may be the most important frontier of the decade in the wellness community’s mission to help people optimize their health. At Invigorations we are meeting sleep needs with treatments specifically designed with special components and strategies to address sleep issues. PLUS, for the rest of this month you’ll also receive a FREE take home Sleep Aid Kit!
We are excited about this new opportunity for the Cortland community as well as other new offerings we are introducing for 2011. Call or stop by Invigorations Wellness Center, 753-1228.
By Sharyn Madison, Licensed Aesthetician and Skin Care Therapist
