Sleep is a highly complex physiological process. It is essential to human health and impaired sleep or sleep deprivation is hugely detrimental to both mental and physical well-being. Disturbed sleep patterns over the long-term are implicated in the development of many health conditions, including depression, chronic fatigue syndrome, fibromyalgia and even obesity.
The quantity of sleep needed varies by individual, but in general, 7 to 8 hours are recommended in order for the average adult to maintain good health.
At Make Me Feel we are kind of specialist in natural remedies and with our specialists we are at your service to help you in your sleeping problem.
We created this little guide on the best therapies to advice you about finding the perfect night sleep and feel refresh.
I you really enjoyed this article but want to know more or even want to try therapies and meet different specialists to know which one will suit you the best, why don’t you attend our sleeping workshop in collaboration with www.wesleep.co.uk ?
Acupuncture is a treatment derived from ancient Chinese medicine. Fine needles are inserted at certain sites in the body for therapeutic or preventative purposes.
Acupuncture improves the body’s functions and promotes the natural self-healing process by stimulating specific anatomic sites-commonly referred to as acupuncture points, or acupoints. It can help you feel more relaxed and less anxious, which may encourage you to fall asleep easier because it is able to calm the nervous system and also increase endorphin production.
And it is not just sleep that can be improved, acupuncture has also been shown to reduce allergy symptoms, boost fertility, treat migraines, and more. It is also often used to treat other musculoskeletal conditions (of the bones and muscles) and pain conditions, including:
- chronic pain, such as neck pain
- joint pain
- dental pain
- and postoperative pain
Reflexology is the practice of applying pressure to, and massaging certain areas of the feet, hands and ears. The aim is to encourage healing and relieve stress and tension. It is also used to improve general health and well-being.
Reflexology treatment is based on the principle that certain areas of the feet – called reflexes – are linked to other areas on the body through the nervous system. By applying specific massage and pressure techniques to these reflex points, the ultimate aim is to clear tension and congestion and stimulate the body’s natural capacity to rebalance and heal itself
The arrangement of the reflexes has a direct relationship to the area of the body they affect. For example, the right side of the foot is linked to the right side of the body. While the tips of the toes correspond to the head. The liver, pancreas and kidneys connect to the arch of the foot, and the lower back and intestines towards the heel.
In a session, a reflexologist will apply pressure to certain reflexes. The aim is to stimulate energy flow and send signals around the body – targeting areas of tension and pain.After a treatment your tension may be reduced and you might feel relaxed. You might also notice yourself sleeping better and find your mood and sense of wellbeing improving.
Aromatherapy is a complementary therapy that uses essential oils from plants and flowers. Aromatherapy and essential oils have a positive effect on the body. They aim to improve well-being and reduce stress. Aromatherapy is designed to treat the whole body, rather than targeting the symptom or disease. It assists the body’s natural abilities, helping to maintain balance, repair and recover.
Aromatherapy works on three main levels: through the sense of smell, through absorption and through absorption via skin.
Aromatherapy can be used to help treat various symptoms and conditions. The therapeutic qualities of the oils are thought to soothe, uplift, restore, boost the immune system and encourage positivity. It can help relieve stress and relax the body. Many people find aromatherapy a helpful aid for sleep. Burning a relaxing scent in your home or adding essential oils to a warm, evening bath can help prepare your body and mind for sleep.
The specific oils used in aromatherapy can potentially help you fall asleep faster and stay asleep until your intended wake-up time. Six essential oils that can help relieve stress and promote sleep: Lavender, Lemon, Bergamot, Ylang Ylang, Clary sage and Jasmine oil.
Massage has been practised throughout the centuries since the earliest civilisations. It has been used medically as a therapeutic healing treatment and also for invigorating, soothing and beautifying the body. It is considered one of the earliest forms of pain relief, as well as a way to produce a sense of peace and well-being.
Massage therapy is a way to relax body and mind. It can reduce fatigue and help people spend more time in deep sleep. There are many different types of massage at Make Me Feel: Craniosacral, Deep tissue, Indian head, Relaxing and Sports massage.
Sophrology is a structured method created to produce optimal health and well-being. It consists of a series of easy-to-do physical and mental exercises that, when practiced regularly, lead to a healthy, relaxed body and a calm, alert mind. Halfway between Western relaxation and Eastern meditation, it is very flexible and adapts to the person’s needs.
Sophrology uses a very practical set of tools: muscular relaxation, breathing, visualisation and simple movements. Sophrology help sleep by:
– Learning to evacuate physical tension
– Using the breath to calm the mind down
– Learning short exercises to use during the day to regain energy when feeling tired as well as techniques to manage stress and anxiety which can affect sleep.
– Managing emotions
The first things people generally notice after starting to practice sophrology are: more restful sleep, improved concentration, fewer worries, increased self-confidence, and a feeling of inner happiness.
DISCOVER 5 SUPPLEMENTS
- Melatonin helps to fight against sleep disorders, insomnia and jet lag. The Melatonin is a hormone that helps regulate the body’s sleep-wake cycle.
- L-theanine, naturally occurring in green tea, is a non-essential amino acid that supports relaxation and a positive mood.
- 5-HTP supports the brain’s production of serotonin, a neurotransmitter that helps regulate sleep and mood.
- Magnesium’s benefits can include reduced symptoms from conditions such as chronic pain, fatigue and insomnia. Magnesium may also provide protection from a number of chronic diseases, especially those associated with ageing and stress.
If you suffer from insomnia or you’re just sick and tired of not getting a decent night’s sleep, you can try these following herbs:
- VALERIAN: Valerian has been used to ease insomnia, anxiety and nervous restlessness. Studies show that valerian reduces the time it takes to fall asleep and improves the quality of sleep. Valerian doesn’t just offer a solid night’s sleep — it’s also amazing at naturally calming anxiety and can even lower blood pressure, among other tremendous benefits.
- HOPS: Hops has been traditionally used for variety of health benefits that lately has been confirmed through research. Among these health benefits from hops include relaxation and sleep inducer, anti-inflammatory effect, estrogenic effect, antioxidant activity and as an anti tumor properties.
- PASSIFLORA: Passiflora has been used to treat a variety of conditions like wounds, earaches, and liver problems. Researchers have found that passiflora may help adults manage anxiety, mild sleep irregularities, and stomach problems.
- ORANGE BLOSSOM: One of the most widespread properties of orange blossom is to combat insomnia and menstrual cramps. This is due to its sedative and aromatic elements, allowing you to sleep more easily and even helping to relieve headaches. The best way to make use of this flower is to make a water or tea with it.