Written by Tina Franchetto
In our busy world where technology is relied upon on a daily basis, we are consumed with work, family and life stresses, we seem to forget to take the time for ourselves. Everything is so fast paced and we are so focussed on other things, we seem to neglect ourselves. It is very important to make ourselves a priority and avoid burnout. There are many things we can do to promote self care thus helping with a better sleep.
There are many holistic modalities out there that help improve overall health and well-being. Modalities I provide and will highlight today include Registered Massage Therapy, Aromatherapy and Reflexology.
Registered Massage Therapy
As a Registered Massage Therapist, the three most common things clients come to me for are
- Pain Relief
- Stress Relief
- Relaxation
During a massage therapy session, we focus on the physical, mental and spiritual aspects of the person. The massage consists of techniques used to manipulate the soft tissues and joints of the body to help reduce pain, increase range of motion, reduce stress and promote relaxation. All of these elements help improve overall health. Massage therapy sessions on a regular basis will help establish a routine of self care maintenance.
Aromatherapy
Aromatherapy is a modality that uses essential oils from plants for improving or maintaining health and beauty. The whole plant is used during the extraction process and it is used for medicinal purposes.
There are many properties to essential oils and they have the power to go wherever needed. For example, they can help heal the body by reinforcing the immune system as well as re-balance your entire body. It’s amazing how odour can influence our state of mind and promote a sense of physical and emotional well being.
Properties include calming, grounding, uplifting, pain relief, etc. Some of these oils include Lavender, Citrus Oils (such as sweet orange, grapefruit, lemon, etc.), Neroli (orange blossom), Frankinsence, and many more.
During an Aromatherapy massage treatment, we collaborate and develop an aromatic essential oil blend that will be used during your massage. This massage is a full body massage using specific techniques that promote relaxation and calm. It allows the aromatic blend to be absorbed by the body to improve overall health.
Reflexology
Reflexology is a natural healing art based on the principle that there are reflexes in the hands and feet that correspond to every part, organ and gland of the body. Specific massage techniques are used on the foot to help reduce stress, reduce pain and promote relaxation. When pressure is applied to these areas and points, it stimulates the movement of energy throughout the body to promote health and well being. Reflexology is very safe and non invasive.
During a reflexology session we work the entire foot to promote relaxation for the entire body. To help promote sleep we pay more attention to specific areas such as the brain, pineal gland and the digestive organs. The pineal gland helps secrete serotonin and when the digestive system is rested or relaxed, it will promote a more restful sleep.
At Home Self Care Strategies to Promote Relaxation and Sleep
Heating Pad
Using a heating pad on the abdomen and feet. Putting the heating pad along the abdomen helps promote relaxation and sleep. This stimulates the parasympathetic nervous system to kick in. This system is referred to your “rest and digest.” When your digestive system is rested, you will feel more relaxed and will have a more restful sleep. Placing the heating pad on your feet allows your entire body to relax. It will stimulate the reflexology points on your feet to relax therefore reducing stress.
Diaphragmatic Breathing
Diaphragmatic breathing is very important. It allows you to take a deep breath and bring oxygen to your body. This also strengthens your diaphragm and allows your lungs to work more efficiently. When we’re stressed, we shallow breathe and stop using our diaphragm. Here are the steps to diaphragmatic breathing:
Lay on your back and put your hands on your abdomen. Take a deep breath in through your nose and watch and feel your abdomen rise. When the abdomen rises, you know the diaphragm is expanding. Release your breath through your nose or mouth and watch and feel your abdomen go back down. Do this sequence multiple times. You will notice with the deep breathing it will bring your body to a more relaxed state.
It may be tricky at first but once you get the hang of it, then it becomes much easier to incorporate that into your daily routine. I use this technique on a daily basis and it’s very powerful.
Diffuser
A diffuser disperses essential oils into the air and fills the area with an aromatic scent. Usually you put 100ml of water in the diffuser and then put 3-4 drops of essential oils in the water. Essential oils I would recommend for a better sleep are Clary Sage, Marjoram, Sweet Orange and Lavender. Turn on the diffuser and the mist will disperse the lovely aroma into the air and throughout the room. Always follow the directions set out in the diffuser.
It is very important to make ourselves a priority. Utilizing these modalities and home self care strategies are a great way to promote sleep, relaxation and maintain optimal health and well being. The home self care exercises are very effective when used on their own or in combination.
Other modalities that help manage sleep and other ailments include BioEnergetics (BIE), and Reiki. These are other services I provide and if you’re interested in learning more regarding these modalities let’s connect and have a conversation.
About Tina:
Tina Franchetto is a Holistic Health and Wellness Practitioner. She provides a full range of client focused, holistic services and wellness solutions that can be customized to your personal needs. Services include Registered Massage Therapy, BioEnergetics (BIE), Aromatherapy, Reflexology and Reiki. Being a Registered Massage Therapist for over 23 years, Tina knows the importance of self-care. Her passion is to help empower clients with the knowledge to take control and accountability of their overall health and well-being. This allows clients to be more aware of their body and how to utilize the holistic options that are available to them in order to achieve optimal health.
Tina contributes to the Wild About Wellness Community online where members passionate about holistic health and wellness come together to share information, educate and contribute for the purpose of learning and growing. You are invited to explore the site with a free 1-month membership. Get your 1-month free membership HERE. Register for our FREE monthly events HERE