Having difficulty sleeping? You’re not alone. According to the CDC inadequate sleep is a public health problem. Our bodies need sufficient sleep to restore and recover. Tissues repair, muscles build and hormones are manufactured during long periods of sleep, this allows our bodies to function at their best. A lack of sleep can lead to a greater risk of accidents (car, workplace or other occupational accidents) as well as increase your risk of chronic diseases.
How much sleep do you need?
The National Sleep Foundation recommends you aim to get sleep that falls into the following ranges.
School aged children = 9 - 11 hours a night
Teenagers = 8 - 10 hours a night
Adults = 7 - 9 hours a night.
Can Massage Therapy Help?
Massage Therapy has been shown to help improve the quality of sleep for people of all ages. If it's chronic pain and/or a stress anxiety disorder that is impairing your sleep, massage treatments might help! Massage has also been linked to an increase in the hormone serotonin which affects the production of melatonin (melatonin controls our sleep and wake cycles). Why not give it a try?
Here are a few more tips that can help improve your quality of sleep.
turn off electronics
avoid caffeine and alcohol
set a bedtime and wake up time (even on weekends)
avoid larger meals before bed
practise de-stressing before bed (i.e. write out a to do list, meditate etc)