Help! Christmas is coming, the end of the year, final reports, due dates. Stress and anxiety are the protagonists of this season. Fortunately, you can in order to relieve that stress. You may feel exhausted, confused or overwhelmed, but one of the solutions to your problems can be just a few steps away from your work station. It is a chair massage!

Many people see massages as a luxury or as a treat, something you only “allow” once in a while. Stiffness and pain in muscles and joints due to stress are one of the most common reasons people book our in office chair massage service. Don’t look at it as a luxury, think about it as a treatment that will improve your general wellbeing.

You may think massage is just for relaxing and comfort, but they are also therapeutic. Regular massages help to improve good health and wellness, but most importantly, they can help you change mental states, improving your daily performance.

What are the benefits of chair massage?

• Aid to balance emotions
• Help to relieve symptoms of anxiety
• Improve physical health
• Reduce the level of stress hormones giving you an amazing sensation of wellbeing
• Assist to relieve symptoms of depression
• Help with insomnia
• see other benefits of massage here

How Christmas season impacts your mental health?

This season makes you be more anxious, stressed or depressed due to all the work you have to do before holydays or family issues. As a result, your body pumps even more quantities of cortisol adrenaline and norepinephrine (stress hormones) feeling your stress levels and causing them to rise. Massages reduce these hormones by releasing endorphins.

When you receive a massage your body and mind relax and relieve muscle tension too. Most importantly massage helps improve your mental health.

Massages are a temporary relief (but not the cure).

How can insomnia affect the body?

Part of having a good night’s rest is having that relaxing sensation and off course not being stressed. All of us need to have a good quality sleep to function properly and for our wellbeing in general. Experts confirm that insufficient sleep is associated with a number of chronic diseases, some examples are: obesity, cardiovascular diseases, diabetes and depression, etc.

How can  chair massage reduce insomnia?

Chair massage helps your body produce serotonin, this is essential for the production of melatonin. But what is it? Melatonin is a hormone that is produced by the pineal gland in the brain. It helps control your inner clock allowing your body function properly during the day and sleep properly at night. Proper rest means better performance, for instance better outcomes.

For many people, the melatonin levels start to go up about two hours before going to sleep, but for those who can’t, there are other options. For example, some people use melatonin pills or seek doctor’s advice. On the other hand, having massages is a natural way to increase your melatonin levels naturally. In addition, it is the perfect free alternative for people who struggle with this condition.

A final word…

Massage means to be kind with yourself and is a good investment for your mind and body health. On the other hand, you shouldn’t feel guilty to include massages in your budget and having them regularly. As chair massage promotes the general wellbeing of people who can go outside the office to get a massage, they will also have better outcomes for the company. So, don’t think about chair massage as an expense, think about it as an investment!

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

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 Many people changed their sleeping habits during the pandemic. Even today a lot of people are in constant worry about Covid, Monkeypox (and other diseases), job security, family issues, and the future.  All these facts put great amounts of stress and anxiety on people. For that reason, insomnia became a big part of their lives. As a result, people with insomnia may have knock-on effects on their physical and mental health. But do not worry, today I’m going to share with you 3 techniques to improve your sleep patterns.

Why don’t we start with the basis…

What is insomnia?

It is a sleeping disorder (sleep loss). It keeps you awake when you want to sleep, therefore, in a sleepy state when you need to be awake. People who suffer from insomnia often complain of some of the following symptoms:

• Difficulty falling asleep.
• Difficulty staying asleep (they wake up several times a night).
• Early awakenings in the morning.
• Feeling of not sleeping well.

As a result, during the day, you may have or feel:

• Be tired or sleepy.
• Anxiety, stress or depression.
• Memory disorders or reduced attention.
• Irritability or nervousness.

What are the causes of insomnia?

There are several causes that can lead to insomnia, specially during the pandemic, some of them are:

• Psychiatric illnesses such as depression
• Anxiety 
• Stress.
• Bad habits before sleeping (long napping, consuming caffeine or alcohol, vigorous physical activity before sleeping, irregular bedtime/waking times, staying many hours in bed, engaging in intellectual activities before sleeping, etc.).
• Chronic diseases that present pain or shortness of breath (rheumatic diseases, fibromyalgia, asthma, heart failure, gastroesophageal reflux, gastric/duodenal ulcer).
• Diseases that occur during sleep (sleep apnea syndrome, restless legs syndrome, Periodic limb movement disorder (PLMD), etc.).
• Medications (stimulants, antidepressants, suppressing sedatives, or hypnotics).
• Irregular sleep pattern, rotating work schedules or jet lag.
• Idiopathic (without apparent cause).

What does statistics say?

• 31% of women complain about having sleep loss during pandemic.
• 16.5% of men had insomnia during pandemic.
• 95% of the adult population has had some episode of transitory insomnia in their life.
• Chronic forms of insomnia ( it lasts at least 6 months) only suffer from it between 8 and 18% of people.
• Despite being a common problem, only 5% visit their doctor.

How much time do we need to sleep per night?

• Young adults need 7-8 hours.
• Teenagers need 9 hours.
• Children need 9-10 hours.

Who is most at risk of having insomnia?

• Divorced, widows, unemployed.
• Those with digestive, respiratory and cardiovascular diseases.
• Anxious and depressed people.
• Sedentary population.
• People with irregular bedtime and wake-up times.
• People who consume alcohol before going to sleep.
• Smokers.
• People who drink caffeine late at night.
• People exposed to ambient noise.

How can I treat insomnia?

One of the first things you should do is to identify the cause of your insomnia. Then make changes in your lifestyle and find the treatment that suits you best.

There are different treatments that may help you to relieve symptoms of insomnia. Also, these treatments will help you relax and sleep better.

1. Indian Head massage

The main focus of Indian head massage is to relieve the tension in the head, face, neck and shoulders area. Besides, it has many physical and psychological benefits.

It alleviates symptoms of migraines and tension headaches. Indian head massage is very effective in alleviating neck and shoulder tension, pains and aches. It enhances brain function (particularly when it comes to memory and focus). In addition, it helps to manage anxiety and depression, allowing your body to relax and sleep better.

It promotes relaxation by calming ambient alongside soothing, but the therapist uses firm techniques on your head, face, neck and shoulders. To treat anxiety or depression (triggers of insomnia), you might want to have weekly treatments for 4 – 8 weeks until you feel better.

2.Massage

Massage encourages blood and lymph circulation throughout the body. Which in turn can help to reduce stress and anxiety. Massage can also help to relax nervous tension, leading to a better sleep. In addition, it helps to release serotonin and dopamine, as a result, you will have a feeling of calm relaxation that makes chronic stress and anxiety much easier to overcome. We recommend you 1 or 2 sessions per week. 

3. Reflexology

Reflexology involves applying pressure on specific reflex areas in the feet, or hand using thumb, finger and hand techniques. In short, it stimulates nerve terminals that are connected with different organs, glands and other body parts.

Reflexology is a non-intrusive complementary health therapy whose aim is to help the body to restore its natural balance and functioning. By stimulating the head and adrenal reflex points, it  helps the body balance itself, restoring harmony in all processes (physical, mental and emotional). Reflexology busts  your energy levels helping you to sleep better and calm.  We recommend you 1 or 2 sessions per week.

As a final word

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

References:

https://www.bbc.com/news/business-58148044

https://www.southampton.ac.uk/news/2020/08/sleeploss-lockdown.page

https://www.mayoclinic.org/es-es/diseases-conditions/insomnia/symptoms-causes/syc-20355167

https://www.cancer.org/es/noticias-recientes/10-consejos-para-dormir-mas.html

https://www.mayoclinic.org/es-es/diseases-conditions/insomnia/symptoms-causes/syc-20355167

https://www.hospitalaleman.org.ar/mujeres/insomnio-causas-y-tratamiento/

The post Insomnia: causes and treatments appeared first on Perea Clinic.

If you are struggling at night my dear friend let me tell you you are not alone.  The heatwave is making it hard to get some sleep for all of us.  As heat  makes it hard to fall asleep and also affects how well you sleep. For that reason, I wrote this blog to show you some tips to keep cool at night and make bed time a little easier. I hope They work for you…

Why can’t I sleep well during hot weather?

While you sleep, you go through different stages. The first stage is where you go from consciousness into light sleep. This process can be done at any time. However,  in the following stages, your body needs to drop its temperature by about two to three degrees before you can reach the state of deep sleep. But if  your body’s or room temperature is too high, it’s hard for your brain to tell if you’re awake or asleep. As a result, the quality of your sleep will be directly affected.

How can lack of sleep affect my body?

Lack of sleep may cause:

• Low cognitive function 
• Brain fog
• Mood changes
• Low immune response
• Make vaccines les effective
• Increase risk of cardiovascular diseases
• Affects blood glucose control, making you more prone to diabetes type 2
• High obesity risk

9 Tips to sleep better

1.Make your room cooler

Use a fan, the air-con if you prefer. But if you want to save energy, and your room is warmer than outside, leave the windows open some hour before going to bed and  then close them.

2.Drink while you think

Drink plenty of fresh water before bed, it will keep you well hydrated and may help to reduce the temperature of your body. And remember to use mindful hydration for best results.

3.No nap

To fall asleep faster at night and avoid sleep disturbances don’t nap during the day.

4.Keep your regular routine

Sometimes heat makes it hard to continue with our regular activities, but try to keep them as much as you can, so your body and mind function won’t be altered.

5.Cool sock to bed jump

One trick is to cool your socks in the fridge, so when you wear them, they will be fresh, helping you to reduce your temperature. You can freeze your sheets and pillows too. 

6.Less sheets, better sleep

Use thin sheets or avoid them if needed. Use just the one you need to protect your mattress.

7.Let calm be with you

If you are struggling with sleeping, get out of bed and try to do something that calms you, for example reading or meditating, and when you feel sleepy, return to bed. Avoid electronic devices (specially blue light) or energizing activities that totally disrupt your sleep.

8.For instant relief get some ice to sleep

Yes, it is true, just try it! You can put an ice pack on your pulse points, for example: wrists, neck, elbows, groin, ankles and even behind your knees. The cold will travel quickly around your body, and you’ll notice the difference almost immediately. Be careful, don’t get too cold!

9.Take a cool shower 

 Taking a cool and refreshing shower before going to bed will make you feel more comfortable. In addition, if you have company while sleeping (children, pet, partner) just keep distance so both will be fresher.

I hope this information is useful for you, but if you continue struggling with sleep, just get a massage or play a game like to relax!

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

References

https://www.bbc.com/news/health-49072212

https://www.resmed.com.au/blog/too-hot-to-sleep-16-tips-to-getting-sleep-on-a-hot-night

The post Tips to sleep better during the heatwave appeared first on Perea Clinic.

In our previous blogs, we told you about some of our treatments that will help you relax, reduce stress and anxiety, and get rid of insomnia. These techniques are extremely useful to treat these conditions and also to improve your general well being. Today, we want to share with you some tips that will help you to improve your sleeping habits. They are simple, but important changes that you can do at home.

First, we would like to answer some questions you may have about how to diagnose insomnia. 

If you think you may have insomnia (sleep loss), you can be diagnosed by a professional specialised in sleep medicine or sleep disorders.

How is insomnia diagnosed?

According to your case and in order to look for the cause of your insomnia the specialist may include these tests:

First approach (sleep habits test)

First, the sleep disorder specialist will check your clinical history. After that, the specialist will make a quali-quantitative evaluation of sleep disorders using questionnaires specifically designed for this purpose. It is a questionnaire to determine your sleep-wake pattern and your level of daytime sleepiness. Thank to sites like for helping us with the sleeping pattern and cause and effects.

Physical exam

When there is no apparent reason for your insomnia, the health professional may do a physical exam. It allows him to know if medical problems are the cause of your insomnia. For example, the specialist may ask for a blood test to check if you have thyroid problems or other conditions that could be the cause of your insomnia.

Study of your sleep-wake pattern

In order to perform these tests, you may need to spend a night at a sleep center or hospital which may have comfortable hospital beds. The most common studies are polysomnography and actigraphy.

•  Polysomnography records your brain waves, the oxygen level in your blood, heart rate and breathing, and eye and leg movements during the study. In other words, it monitors your sleep stages and cycles to identify if or when your sleep patterns are disrupted and why.
• Actigraphy  is a non intrusive method to monitor your sleep movement patterns. It measures your movements and activity while sleeping. That is to say, periods of movement suggest wakefulness while those of relative stillness would likely correspond to sleep or quiescence. It is performed at home using a device called an actigraph.

When your insomnia is already diagnosed and according to the cause, you may be advised to start some lifestyle changes that may help you sleep better. Some of them are:

9 Tips to get rid of insomnia at home

1. Reduce the time you spend in bed (if you wake up and can’t go back to sleep, get up, don’t stay in bed).
2. Avoid tobacco, alcohol, and coffee. They stimulate you to  be awake or to wake up many times during night affecting your sleep pattern.
3. Get up every day at the same hour including weekends. This will help you to create a sleep habit.
4. Avoid naps. It may affect the quality of nighttime sleep.
5. Exercise, it helps to improve sleep duration and quality. However, avoid strenuous exercise near bedtime, this may have a stimulant effect on your body. If you exercise at night, try finishing your routine at least three hour before going to bed.
6. Avoid using screens at least two hours before bedtime (computer, tablet, cellphone). They stimulate your brain to be awake.
7. If you can’t sleep, get up, do something different. Only go back to bed when you are sleepy.
8. Don´t eat large meals at night. Slow digestion will make it difficult to fall sleep.
9. Use your bed only to sleep, do not work, study, watch tv, etc. These kinds of activities keep you in a state of alert, so it makes it difficult to sleep.

Other measures to improve your sleep include: relaxation therapies (relaxing massage, aromatherapy, Indian head massage, etc.), sleep restriction therapies, medicines and psychotherapy.

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

We are always happy to help!

References

https://www.webmd.com/women/guide/insomnia-tips

https://www.mayoclinic.org/diseases-conditions/insomnia/diagnosis-treatment/drc-20355173

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3109647/

https://www.mayoclinic.org/tests-procedures/polysomnography/about/pac-20394877

The post 9 tips to treat insomnia at home appeared first on Perea Clinic.

Having a baby is not an easy task and has an impact on your body and mind. You may feel tired, worried, stressed and anxious. 

Besides, you will be suffering a lot of physical and mood changes. If you feel this way, don’t worry, you are not the only one and there are ways to treat it. There are  treatments available that may help you during this process like postpartum massage and manual lymphatic drainage. After birth  your hormones and your body are out of balance, postpartum massage and MLD help you to restore your physical and psychological well being, in addition, speeding up your recovery.

So, why don’t we start on the basics…

What happens after delivering my baby?

After having a baby, many women may experience the ”Baby blues” (postpartum depression). It is a phase in which you may feel depression and/or postpartum psychosis. This condition affects 10 to 15% of mothers. Also, you may notice some issues in your body. For example, stretch marks, vascular problems (varicose veins) or muscular pain in your body. But don’t worry, as I said before, massages help you to recover and feel better faster. 

What is a postpartum massage?

In a few words, a postpartum massage is a style of massage performed all over your body, using special essential warm oils. It is done within the 40 days after your baby was born. Your therapist will take  your medical history and create a tailored treatment according to your needs.  

This kind of massage has many benefits for your general well being. It is light and relaxing. Postpartum Massage has been used for centuries in many cultures for mothers and babies. 

Can I have a postpartum massage after having a cesarean delivery?

If you had a C-section, first, ask your GP before scheduling a postpartum massage. Then, talk to your therapist and if both, doctor and therapist, consider it is safe for you, you can start your massage sessions. The reason why, It’s because you need to wait till your scar tissue is healed enough. On the other hand, postpartum massage will help you to continue recovering and also speeds healing.

When should I ask my GP  before a postpartum massage?

Moms with certain conditions need the permission of your GP before scheduling a massage session. Massages increase blood circulation and this may affect some people. That is the case of:

• People with recent surgery or injury (Cesarea).
• High blood pressure patients.
• Women who presented preeclampsia (because some symptoms tend to continue, such as: high blood pressure, protein in the urine or limbs swelling).
• People who had blood clots before.

What are the benefits of postpartum massage?

Some of the most important benefits of postpartum massage are:

• Benefits your mood.
• Speeds up your recovery.
• Improves milk production/ breastfeeding.
• Speeds up healing.
• Pain relief.
• Stress reduction.
• Relaxation.
• Reduces swelling.
• Improves circulation.
• Improves body shaping (helps to restore your body to its pre-pregnancy condition).
• Helps to reduce sleeping disorders.
• Reduces anxiety and depression.
• Encourages hormone balance.
• Improves your overall health.

When can I start my postpartum massage sessions?

You can start your massage sessions as soon as you feel comfortable, most of the time, it is recommended within the first 40 days after birth. Just remember that some cases need to talk to their GP first.

In short

Postpartum massage has many benefits for moms. A study made in 2016 showed that moms who received a massage the next day after delivering reduced stress and anxiety in a significant way. Think about what a postpartum massage can do for you! So, Why don’t you start yours? 

We hope this information is useful for you. If you have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. If you like this blog, please share!

We are always happy to help.

References

https://americanpregnancy.org/healthy-pregnancy/first-year-of-life/postpartum-massage/ 

https://www.healthline.com/health/postpartum-massage#benefits

https://www.webmd.com/parenting/benefits-postpartum-massage#2

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The most common New Year’s goals are losing weight and exercising more. But the reality is the overall impact of improved sleep can have just as many benefits. So why don’t more people make it a goal?

Probably because it is something that is too easily dismissed. And also because there is a lack of appreciation of the difference it can make in our lives. We take a look at why better sleep should be included as a priority.

Improving sleep

Improving sleep – it’s not sexy but it is important

Margaret Thatcher was famed for her lack of sleep. And more recently business tycoons such as Tim Cook (the CEO of Apple) and Howard Schulz (CEO of Starbucks) and people like Jimmy John Shark have prided themselves on minimal sleep. There is a commonly held myth that sleep is for the weak. And sleeping less is often worn as a badge of honour.

But think about it logically and you will realise that there are plenty more tycoons that appreciate good sleep. And also, that a well-rested mind and body is going to be far more productive than one that is sleep deprived.

When you are sleep deprived, the ability to perform tasks that require additional energy is impaired and the ability of the system to overcome the deficiencies caused by sleep loss is limited.

And according to a Harvard study, the longer term consequences of chronic sleep deprivation can be of even greater concern. It can lead to a host of conditions including obesity, diabetes, cardiovascular disease and even early mortality. For the sake of both your good health and your productivity, it is time to prioritise good sleep.

Practical tips for improving sleep

There are a plethora of ways in which you can improve your sleep. Some are harder to do than others, but some are critical. For an easier way to improve your sleep, here is a great site to visit.

One of the most critical things you can do is to create the right environment. Our body and brains are affected by our natural cycles, and we are wired to associate sleep with darkness. For the best night’s sleep, ensure your bedroom is as dark as you can get it, choose one of the different super king tv beds to have a better sleep.

Look to avoid exposure to blue light at least an hour before you go to bed. Blue light has a short wavelength and is high energy. It tricks our brains into thinking it is still daytime. Phones, TVs and computers are the biggest culprits for emitting blue light, so get into the habit of avoiding all three before bedtime.

The second part of the environment is temperature. Apparently, there is an ideal range for night time temperature. According to Dr. Christopher Winter this temperature is between 60 and 67 degrees Fahrenheit. Bizarrely, warm feet can help you drop off to sleep more quickly. If you do suffer from cold feet, try putting on a fresh pair of socks at nighttime.

There are many other factors that will help with improved sleep. Especially proper nutrition and proper exercise. Remember to seek qualified experts for guidelines that are appropriate for you. Severe cases may consult an specialist in sleep disorder for a proper diagnosis and treatment.

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

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