What is a massage?
Massage has been practiced since ancient times, in the ancient civilizations that bordered the Mediterranean Sea. It was accustomed to undergo a massage of the whole body and then to exercise and bathe. Nowadays we know that with this we get that the exercise not only was more effective, but the time taken to recover from fatigue produced by the exercise was greater, the massage diminishes the injuries and muscular pains.
Why does massage have these effects?
When our muscles are tense or have been subjected to too much stress it accumulates waste substances that cause a lot of pain, stiffness, and even muscle spasms. By increasing circulation to and from the muscles, the good thing about massage is that it speeds up the elimination of these toxic and harmful substances. At the same time, the massage reaches the blood and fresh oxygen to the tissues, which eases the process of recovery of injuries and numerous diseases, the body thanks you and you feel the relieve right away.
For the last 15 years there has been a lot of evidence that shows that the massage has an impressive list of benefits for both the health of our body and for the mind. Even in areas that many did not even suspect. The health of our organism depends on the health of our cells. Cells at the same time depend on an abundant blood flow and lymph flow. Lymphatic drainage activates the blood circulation and regulates lymph nodes, this being a type of massage.
Massage improves blood circulation and lymph flow as well, which helps to bring nutrients to cells and remove impurities and toxic substances from the body.
Massage also increases the ability of the blood to carry oxygen. In fact it is known that the massage helps to increase red and white blood cells. It also helps to release substances called endorphins that give us a sense of well-being and help fight pain.
When massage is combined with a proper diet and exercise, massage helps restore body contour and decrease fat deposits.
It also helps muscles stay in flexibility and reduces stress. If we remember that more than two-thirds of diseases are related to stress we will realize that one of the reasons why massage is so beneficial to our health.
It also helps to fight problems of depression and the rest of negatives mood swings are change.
Therapeutic massage has proven to be very effective as a means to relieve conditions such as headaches caused by nervous tension and back muscle aches, as well as for a better skin condition, since the skin is improve because it is more relaxed, improves stress and sleep.
A massage session can be taken from 15 minutes to about 1 hour. Usually a 15-minute session is limited to the back and shoulders and is given to the person sitting in a chair specially designed for this purpose.
A 1-hour massage session usually covers the entire body from the head to feet, most of the time is given with a specially prepared oil and if you want the therapist can add aromatherapy to the prepared oil, which will becomes more effective for the massage and the patient will see the results.
It also helps to fight problems of depression and the rest negative mood swings, will be change.
Does massage help fight insomnia?
A relaxing massage can help you calm down and avoid the disorder of not being able to fall asleep. It is important that the person in charge of the massage focuses on your back, neck and head. In these areas, you should do a gentle, slow, sensitive and firm massage in order to get the tension out of your muscles, you will be relax. They can use special creams and lotions to help you relax. You can also combine relaxation techniques with the massage, which will provide you with a state of well-being and relaxation that induces sleep.
Can a warm bath help me before bed?
Taking a warm bath is an excellent way to relax your body and mind. It is important that the water is not too hot – we do not want your body to run out, but rather relax in a warm water bath to help you relax. You can use special bath salts for relaxation.
Lavender salts are the best, represent a natural remedy against stress and also helps eliminate toxins from your body.
If you desire,, put classical music and light some candles so that the environment accompanies your desire for relaxation.
Is physical exercise good after finishing work or before going to work?
People whose work requires mental effort and is sedentary suffer more from insomnia than people whose work requires physical exertion.
To sleep well, it is not enough that the mind gets tired during the day the body also needs to feel tired.
Just 15 minutes of exercise a day will provide your body with the physical activity and oxygen it needs to relax and sleep better. If you can do 30 minutes, then much better.
It does not have to be a special sport, a half-hour walk every day is a great way to exercise. It is preferable to do the exercise during the day, but if you do it at night it should be at least an hour before bed and you will sleep better and relaxed.
Causes of insomnia?
- Alcohol – Contrary what many people think the alcohol does not help you sleep well, rather the opposite. If you drink too much alcohol at night, not only will you sleep worse but you risk mixing your hangover with fatigue of the next day.
- Nightmares – The fear of getting nightmares can keep you from falling asleep.
- Depression – People who suffer from depression or other psychological disorders such as anxiety, panic attack, etc. may experience greater difficulty sleeping at night.
- Family reasons – There are babies who do not sleep at night and consequently their parents do not. Once you have calm down the crying baby at night, the parents find it difficult to go back to sleep.
- Conditions and diseases – People suffering from conditions such as asthma, irritable bowel, impotence, acne or other skin disorders, hair loss, sleep apnea, allergies, obesity, anxiety, hypertension, etc. these are due to the physical effects of their condition (difficulty breathing or cough, itching, need to go to the bathroom again and again, tummy ache) or because of the psychological effects of it (nervousness, worry, stress).
- Bedtime changes – Jet lag or a job where you have to do different shifts and schedules can cause sleep disturbances is really bad and you disrupt the child and many people who do not sleep well. Listen to me and you will sleep better.
Is it good to listen to soothing music?
Put on relaxing music to make you sleep more easily. This remedy for insomnia so recommended for babies also works for adults. Choose the music that most relaxes you, a melody that gives you well-being and relaxation. There are tapes and CDs designed to encourage sleep and relax listeners.
Some are composed according to this purpose. Others contain relaxing sounds such as the noise of waves breaking on the beach, or the noise of the heartbeat or sounds that represent the noise we all hear from the womb when we begin to have life or just relaxing music. If you use this remedy, it is best that your stereo has a function that allows it to turn off after half an hour or when the chosen music is finished. If you have to get up to turn off the device you will lose a large part of the benefit of the melodies or the rhythm of the sounds that help you to relax. I personally relax a lot with the Enya music, if you know it much better.
Relaxation techniques: Yoga has been practicing for a millennia and obtaining amazing health benefits with breathing, relaxation and a series of postures called asanas. In these lines we inspire and encourage you to try these millennial techniques:
- Step 1: Learn to breathe. It is an essential part to start the relaxation with fast and effective results. We have dedicated a large space in teaching how to breath, it is indispensable before following the relaxation exercises
- Step 2: A site and a relaxing breath. Prepare a comfortable and quiet place: no interruptions or noises. You may lie on your bed facing up or on a blanket on the floor. Concentrate a few minutes on your breathing, get carried away by it. Do not force anything. Slow, deep and silent. Think only of your breathing for five minutes. Concentrate first on a slow, deep exhalation. Let air enter your lungs slowly as you breathe in. Test a full breath.
First focus on the abdominal breathing, feel the diaphragm softly descends when it inhales. Concentrate on making a relaxed and silent breath; breathe and relax. Feel that you breathe with your body, feel your eyes breathe, your face, your forehead, breathe with your internal organs, your throat, your lungs, your belly, your muscles. Be aware that all the cells in your body are breathing. (Do this for about ten minutes), will calm tensions.