One of the greatest benefits of in-home massage is that there’s no need to travel to receive a spa-quality massage. By ordering a massage to your home, you skip the inconvenience (and the frustration) of parking and driving immediately before or after a massage. Another benefit of enjoying a massage in the comfort of your home is that you can truly customize your experience. Whether you live in an expansive single-family home or a modest studio apartment, you can transform your home into a soothing oasis tailored perfectly to your taste.

Though a massage is sure to be a relaxing experience, there are several ways you can create a relaxing space by preparing for a massage in your home. We compiled our top seven tips to make your at-home massage prep easy

1. Set Aside Space

Clear six feet of space any place in your home that you feel comfortable. This can be in your living room, bedroom, or even backyard. Wherever you decide to set up, make sure that there will be sufficient space for the massage table and massage therapist to move around it. When preparing for massage, you’ll want to make sure your chosen spot is free from distractions like the TV, pets, and other family members so you can truly relax.

2. Give Yourself Privacy

Draw the curtains or blinds in the room you plan on getting your massage in so that you have complete privacy. If you have other family members at home with you, give them a heads up not to bother you until after your massage is complete. When your therapist is finished setting up, they will step into the restroom to wash their hands, giving you privacy to disrobe to your level of comfort and position yourself on the table. Please note, Soothe does not allow fully nude massages.

3. Take A Shower

As part of our Soothe Safe program, we ask that you please shower prior to your therapist’s arrival. Showering before your massage is an important part of upholding our community wellness standards. It also helps in preparing for massage, as the hot water will warm up your muscles and help you feel more refreshed and relaxed. Your therapist will appreciate your consideration, too!

4. Put On Comfortable Clothing

After you’ve showered, indulge in comfortable non-constricting clothing that you can remove easily when it’s time for your massage. Wearing a robe before and after your massage is always a treat. Our Soothe Swedish Robe is the perfect all-season option, with its textured, breathable fabric and comfortable kimono style. If you don’t have a robe, sweats are always a good option.

5. Check In With Your Body

When preparing for massage, take a moment before your session starts to scan your body, starting at the top of your head and extending to the tips of your toes. Do you feel any pain, tension, or stress in specific areas of your body? If so, be sure to tell your therapist so that they can focus on these problem areas.

Consider hydrating and eating a light meal before your massage. This can help you maximize your experience and relax your muscles during the massage. Avoid eating a heavy meal when preparing for a massage at home as it could be uncomfortable, but consider having a meal after the experience to unwind.

6. Silence Your Phone

Make sure to put your phone on silent or do-not-disturb once your therapist arrives. Hearing phone notifications or vibrations will distract your from truly relaxing during your massage.

7. Set the Mood

The final touch to creating a spa day at home is to emulate a spa experience. Our Soothe therapists come prepared with aromatherapy, oils, and music, but they are happy to use your products or music if you prefer. Lighting a candle can make your at-home massage experience a little more luxurious.

Now that you’ve transformed your home into a relaxation-ready oasis, get ready to unwind during your massage and learn how to stay relaxed long after your therapist says goodbye. Preparing for a massage in your home is simple and will make your massage that much more enjoyable.

Ready to book an at-home massage with Soothe? Our top-rated, independent professional massage therapists are available in your area. Book a massage appointment with Soothe today.

The post Transform Your Home Into A Personal Spa: Preparing for Massage (At Home) appeared first on Soothe.

Massage is a great tool for relaxation, pain relief, easing muscle tension and more. Learn more about the common types of massage and their benefits.

What is massage therapy?

Performed by a licensed massage therapist, massage therapy involves using different pressures, movements and techniques to manipulate muscles and other soft tissues in the body. With a goal of slowing down your nervous system, massage therapy can be used to release stress and tension, provide relief from symptoms, heal injuries and support overall wellness.

Types of massage therapy

There’s a wide variety of different types of massage therapy, massages come in many different shapes and sizes. Here are some of the offerings you might find on a massage therapy menu.

Swedish massage

If you’re feeling stressed or overwhelmed with life, this massage may be able to bring relief. A Swedish massage is the classic go-to for major relaxation. Swedish massage is typically a full-body massage that uses a soft, gentle touch. It’s a great choice for men and women that are brand new to massages. It can help calm your nervous system. Swedish massage is also a good avenue for encouraging a relaxed emotional state of mind which can directly impact your muscles. One of the best massages for both mental and physical rejuvenation.

Deep tissue massage

Repeated activity can make your muscles get tight, you’ll see this a lot with athletes and any person that is active. However, you can get tight muscles from less active activities, this can include driving, sitting, or working on the computer. Deep tissue massage gets into your muscles and tendons to release that tightness, which then can provide pain relief. This massage is a good fit for people with general muscle tightness and chronic muscle pain.

Sports massage

While sports massages and deep tissue massages are similar in many ways, they also differ. A sports massage will often focus on the muscles that take a beating when you play sports or do another repetitive physical activity. Athletes and dancers use their bodies differently than the average person. A massage therapist with experience in sports massage can get in there to break up muscle tightness and address sports injuries.

Prenatal massage

Pregnancy causes a lot of changes to a woman’s body, the added weight alone can cause foot pain, leg pain, hip pain, and lower back pain. Prenatal massages are great for helping moms-to-be relax and can help address the aches and pains of growing a baby. Prenatal massages are wonderful for taking pressure off the hips and can help with swelling in the feet and legs. And when mom is relaxed and feeling well, the baby benefits.

Trigger point massage

Trigger points, or knots in your neck and back, are caused by tiny muscle spasms or tight spots in the tissue. In a trigger-point massage, the therapist uses direct pressure to target those spots and improve blood flow to the areas so they can release. This type of massage can be helpful for people with chronic pain.

Lymphatic massage

Lymphatic fluid has a number of important functions, two important ones include maintaining fluid levels and removing waste products from the body. Lymphatic massage uses a soft touch that’ll help your lymphatic fluid move through the body easier. Lymphatic massage is a great option for people with inflammation and arthritis. It can also be beneficial to people who have had mastectomies, which usually involves the removal of lymph nodes.

Myofascial release

The fascia refers to a web of connective tissue under the skin, it supports the muscles and allows a person to move freely. With a myofascial release, your massage therapist will knead and stretch the muscles and fascia, this is done to work out tightness and tension. This specific massage type is considered to be a form of deep stretching and is often used together with other therapeutic massage techniques. Myofascial release are good for reducing tightness in your back, neck, and shoulders.

Hot stone massage

A hot stone massage is a type of massage therapy. It’s used to help you relax and ease tense muscles and damaged soft tissues throughout your body. If a person is experiencing muscle tightness and pain, insomnia, soreness, or stress, you may want to consider trying a hot stone massage. During a hot stone massage, smooth, flat, heated stones are placed on specific parts of your body. The stones are usually made of basalt, a type of volcanic rock that retains heat.

Health benefits of massage

As we learn more about massage therapy and continue to run studies, we’re learning that massage has many benefits. Massage therapy may be beneficial for anyone but it has been noted to help people that suffer from conditions that include cancer, heart disease, stomach problems, inflammation, and fibromyalgia. Before you get your massage, be sure you talk to your massage therapist about any medical issues prior to your first session. You should also consult with your doctor to ensure a massage will be safe for you.

Here are some of the benefits of massage therapy.

Reduces stress and anxiety

That feeling of calm after a massage can aid in reducing stress and anxiety, a study found. Your body has two nervous systems: a sympathetic nervous system that drives your “fight or flight” response in stressful situations and a parasympathetic nervous system that focuses on routine and day-to-day operations that lead to relaxation and rest. A massage is thought to increase your parasympathetic response, which can decrease feelings of anxiety and stress.

Reduce pain, muscle tension and tightness

Many studies have been published that show massage may help reduce pain that includes acute back pain, neck pain, headaches and knee pain. While those results will favor that the relief is short-term, other cases receiving multiple 60-minute massage sessions a few times a week showed longer-term relief.

Improves sleep

Massage has the ability to decrease cortisol (a stress hormone) in the body, it can also increase levels of serotonin and dopamine, these are known neurotransmitters that can stabilize your mood. Studies have shown that massage therapy is beneficial for those who have insomnia related to menopause and congestive heart failure.

Improved blood circulation

Does massage help improve your blood circulation? A 2020 study found that a five minute manual leg massage could significantly increase circulation not only in the affected limb, but in the surrounding areas as well. A 2010 study came to a similar conclusion. Researchers measured the mean skin temperature of 17 healthy volunteers who underwent a 20 minute neck and shoulder massage session. In most cases, the increase in blood flow in the treated and adjacent areas has persisted long after the treatment was finished. 

Improves immune function

Is it possible to boost your immune system with massage? This study suggested that regular massages increase your body’s level of white blood cells, this specific type of blood cells is what attacks bad viruses in your body so you can heal and get better.

Improve energy

Studies have proven that massage therapy is good for you – we do know that it can reduce our fatigue. While massage does not directly increase energy, it helps reduce fatigue and may decrease symptoms that take our energy away, this can result in you feeling better. Studies have taught us that massage therapy can increase circulation, reduce pain and stress, improve our sleep quality and help with our immunity – all of these make us feel better, more energized and less fatigued.

Constipation relief

For anyone that has been dealing with constipation after surgery, this study showed that an abdominal massage may help you with bowel movements. Constipation is one of the most common digestive problems in the United States. Approximately 16 out of every 100 American adults experience symptoms caused by constipation.

Regular massages can relieve constipation by helping you release gas and waste products. They may also help treat any underlying or accompanying conditions. For example, regular massage can reduce stress and in turn reduce pain associated with irritable bowel syndrome.

Reduce fibromyalgia symptoms

When it comes to improving mood, sleep, and memory, these studies have shown that using massage regularly for over 5 weeks may improve symptoms of fibromyalgia, this is a chronic illness that causes muscle pain, joint pain, and fatigue. This study saw similar results – it shown massage therapy can be effective in easing pain for people who suffer from fibromyalgia.

Relieving cancer pain

For men and women that are taking cancer treatments, the physical, mental, and emotional toll is unprecedented. No words can describe what they’re feeling. Many have turned to massage to help lessen cancer pain, increase relaxation and improve quality of life.

There’s been a fair amount of studies that have been performed to see if massage can help reduce cancer pain. While some of these studies have suggested that massage therapy doesn’t improve cancer pain – others have shown a positive impact.

Who should try massage therapy?

A lot of you reading this article can benefit from massage — it’s a great way to improve wellness, help with pain, ease stress, and much more. If you do have a medical issue, please make sure you check with your doctor and have a conversation with your massage therapist.

For any of you that are pregnant, prenatal massages are safe. In fact, they can be healthy for you and the baby. We still recommend consulting with your treating doctor to ensure massage will be safe for you prior to booking a prenatal massage.

If you do have any questions about massage therapy that weren’t answered here, please be sure to check out our Help Center.

Not sure what type of massage is right for you? No worries, you don’t need find the perfect massage prior to booking an appointment. Many massage therapists specialize in using multiple massage techniques to address your unique concerns. This is why it’s important to tell your massage therapist exactly how you feel, that way they can treat your specific conditions and you can experience a great beneficial massage therapy session.

The different types of massage aren’t exclusive from one another. A massage therapist uses a combination of techniques to help you relax, get rid of tight muscles and address other concerns.

Try a massage with Soothe

Did you know that the Soothe Network of massage therapists are professionally licensed? It’s true, all Soothe massage therapists are required to have a license prior to joining. This ensures you’re going to get a certified therapists for your massage therapy.

And since you can book your massage right at home, you’re just a few clicks away from a professional massage at home! Here’s the link to book your massage.

The post Everything You Need To Know About Massage Therapy appeared first on Soothe.

Popular Massage Techniques

Deep tissue massage, Swedish massage, sports massage, hot stone massage, many of you have likely heard some of these massage types at some point in your life. What you don’t hear about, it’s the individual massage techniques that are used in each massage type.

If you’re taking the time to do your homework and learn about each massage and the benefits they provide, it’s equally important to learn about the different techniques that are used in each individual massage. In this article, we’re doing just that – we’ll be discussing 5 of the most popular massage techniques and what makes each one unique.

These massage techniques are not in any particular order, let’s get started.

1. Effleurage

This hands-on technique is commonly used in massage spas, salons, parlors, and at masseuse stations. It focuses on applying small quantities of pressure to the skin using your hands. The palms are flat while they glide over the body in this method, oils or lotions can be used for additional comfort.

The most comfortable and peaceful feeling is achieved with effleurage at the start and finish of a massage. The objective here is to relax the muscles while also promoting blood circulation to various regions of the body.

If you want to learn how to use this approach into your massage, start by gently stroking the skin with light, relaxing strokes while keeping your palms flat open. You may use circular motions to softly massage the skin and, in some cases, increase pressure if asked.

The technique can be used to massage away muscular knots and tension from the body. In some cases, additional pressure may be needed to achieve the desired result. This method is commonly utilized in a variety of types of massages, such as Swedish massage.

Some people prefer to get a full body massage using the effleurage massage technique, which can result in a complete relaxation state, both mentally and physically. Some effleurage massage techniques can also be used in the gentle prenatal massage.

2. Kneading

Kneading is perhaps the most easily executed by amateur massage therapists, and it entails applying pressure with your thumbs or palms to various regions of the body. The goal here is to pull the muscle away from the bone, which aids in the treatment of muscular spasms. Petrisage is a technical term for kneading that is popular among many massage textbooks.

Kneading is one of the first massage techniques that students are taught, making it somewhat simpler to grasp than the others. The rate and strength of pressure applied to the skin and muscles, on the other hand, must be mastered.

If you’re giving someone a massage, it’s a good idea to ask them what they like. Otherwise, start by adjusting the pressure and speed according on how the client responds while massaging them.

Remember, as a massage therapist, you must continually ensure that the individual receiving the treatment is not in any pain or discomfort. Begin by using little pressure and slower speeds, then increase gradually based on what your client tells you.

There’s a few different massage types where kneading is used, such as the sports massage.

3. Tapping or Tapotement

Another massage technique used in sports massage therapy is the technique of frequently tapping utilized on the body to enhance blood circulation, this is often used in conjunction with other techniques. The massage therapist uses rapid strokes with their hands to tap various parts of the body, notably the back and thighs.

The hands may be cupped or tapped, usually one at a time, using the fingers and palm edges when performing a tapping massage. You can modify the technique to suit your client’s preferences. Depending on how your client feels, different manners of tapping can be used to achieve the desired results your client wants.

Another thing to keep in mind when using the tapping method is that you should tap rhythmically and swiftly. Depending on what your client likes and how hard you press, you may also curl or straighten your hand.

Sometimes you may concentrate on one region of the body that is particularly rigid and unpleasant for the patient. You might wish to incorporate a hacking motion, in which a substantial amount of force is applied to a smaller area of the body, with tapping.

4. Rubbing

The rubbing method, as the name implies, basically requires thumbs to be in circular motion with pressure applied as you go. This technique is used to improve blood flow throughout the body and ease muscular and joint aches. The deep tissue massage is one massage type where rubbing is used. Rubbing in deep tissue massage therapy can also relieve stiffness and/or discomfort in deeper muscle layers at a stronger pressure.

When you rub your thumbs on the skin, you’re specifically treating areas of the body that have tense muscles or painful joints. When enough pressure is applied, it can provide a lot of relief for the client.

Rubbing can refer to a wide range of movement patterns, as long as you are using two thumbs. These movements, while comparable in many ways, may be referred to as a distinct approach depending on how and when massage therapists use them all across the world.

5. Shaking or Vibration

Last but not least, this method is comparable to tapping in that it uses rhythm. To simulate a vibration moving through an area, lightly shake the muscles over a wide surface region (the back for example) or your fingertips (across the face).

This technique does not usually use a lot of force because the goal is to offer a soothing effect for the muscles and nerves throughout the body. Several therapists have also advised massaging around, and even over, scar tissue as part of this technique.

So, if you’re massaging someone who is sensitive to higher degrees of discomfort, the vibration technique is a good choice. Not only will it not be unpleasant for the client, but it will also give their nerves much-needed comfort. You’ll see this technique used in a few different massage therapies, such as the sports massage or deep tissue massage.

As with the other procedures described above, a massage therapist must ensure that their customer is not in discomfort while the treatment is being given. The easiest way to accomplish so is by speaking directly with the client.

Book your favorite massage technique with Soothe

Now that you know the individual massage techniques that are used in many of different massages we offer, we hope it gives you more confidence to book a massage. As always, if you have a question, be sure to visit our Help Center. If you need more personal support, you can reach us via our contact page.

The post Massage Techniques: Which Are The Best To Use? appeared first on Soothe.

Although our bodies are really great at informing us when we’re dealing with periods of extreme stress, it can actually be incredibly easy to ignore day-to-day stress or even periods of moderately heightened stress. When we live busy or stressful lives, we can often find ourselves downplaying or ignoring the symptoms that pop up, because we think it isn’t that big of a deal.

What is Stress?

Stress is the body’s automatic response to changes in a situation. When we find ourselves in a new place or facing new circumstances, our brain tells our autonomic nervous system how to regulate the body to keep us alert. Our heart rate speeds up, our vision becomes more aware, and our body enters fight or flight mode until we can become more comfortable and feel more secure in our environment.

Typically, this short-term response is great! It can help keep us safe when we find ourselves in tricky or dangerous situations. But when the short term becomes long term and temporary stress becomes chronic, we start to run into major problems.

Symptoms

During periods of extreme stress, it can be incredibly easy to identify what’s happening in our bodies because it feels so vastly different from how we normally feel. When we experience lower levels of stress over long periods of time, it can be much harder to identify physical and mental symptoms.

Physical symptoms of stress can include:

• Aches and pains like muscular tension, joint pains, inflammation
• Chest pains or feeling like your heart is racing
• Exhaustion and difficulty sleeping
• Clenching your jaw or neck
• Indigestion or other signs of an upset stomach
• Getting sick more frequently as a result of a weakened immune system

Mental and emotional symptoms can include:

• Anxiety
• Irritability
• Depression
• Feelings of sadness or hopelessness
• Executive dysfunction

These less subtle symptoms can creep up on us over time if we’re not careful and can damage our long-term health goals. It can even result in attempting to manage it with unhealthy coping mechanisms like drugs and alcohol.

Diagnosis

There’s no singular diagnosis for stress. Only you can evaluate how you feel and decide when it’s time to get some help, which is often easier said than done. Chatting with your doctor or other healthcare providers can be a great first step toward healing and reducing stress.

How to Cope

Ready to make a change and live a healthier stress-free life? The good news is that it’s easier than you probably even realize and it doesn’t require too many difficult lifestyle changes!

Mindfulness

Learning how to stay present in the current moment is one of our biggest mental defenses against stress. This can seem like a tricky habit to develop, but practices for putting it into place are actually pretty small and simple. Writing down a few things that you feel grateful for, reflecting on the best parts of your day, or listing out the names of people who love you are just three small mindfulness practices that can have a huge impact in helping you refocus and destress.

Exercise

Moving our bodies is a wonderful way to reduce stress and recenter. You don’t need to be an Olympic track star to see results, either. A quick walk around the block or doing a few simple stretches at home can be a great way to get your blood moving and release your pent-up stress.

Set Attainable Goals

Visualizing exactly what you’ve got on your plate can be a wonderful tool for mitigating stress. When we see our goals broken down into realistic, bite-sized chunks, it becomes much easier to focus on managing one thing at a time, instead of becoming overwhelmed by the long list of to-dos.

Meditation

Quieting your mind for less than five minutes a day has been proven to lower blood pressure and reduce stress. If you’re interested in learning how to meditate, there are many phone apps, youtube videos, and even podcasts that can help you learn to re-center and breathe, for free!

Dedicated Self-Care Time

Self-care can take many forms. It’s an individualized habit that we learn to build over time by figuring out what feels good to us. Some people like to read a book or take a hot bath while others might go out to a coffee shop or take in a movie. But, if you’ve been living with stress for a while, it can be tough to know where to start. We’ve gathered up a few go-to suggestions to help get the ball rolling.

• Curate a quiet space: Dim the lights, turn on some soothing music, and light a scented candle.
• Make a healthy snack: Set aside time to sip a light, refreshing beverage while munching on your favorite sliced fruit or veggie
• Bring the spa to you: Getting a massage or scheduling salon services are perfect for reducing stress while caring for your body. With Soothe, we can bring those services right to your door with no extra stress.

Spa, at Home

If you’re interested in bringing a spa-quality massage or salon experience but unsure which service is right for you, we’ve put together a list of our favorite stress-busting options offered here at Soothe.

• Swedish massage: This massage technique combines soft, long, kneading strokes and shorter tapping strokes to help reduce muscle pressure and ease tension in the body. 60 minutes, once a week can have huge long-term benefits to your overall stress levels.
• Deep Tissue massage: Working the body at a slightly higher intensity, deep tissue massage pinpoints precise areas of muscle tension in order to relieve pain
• Anti-stress facial: Reduces inflammation and helps repair skin from the damage done by environmental stressors, all while helping you relax and rejuvenate
• Hydrating facial: Uncomfortable, dry skin can lead to breakouts or stiffness in the face, making it difficult to settle down and feel your best. A hydrating facial is perfect for replenishing your skin’s moisture and reducing discomfort
• Haircut at home: Instead of trying to cram a visit to the stylist into your busy schedule, bring the stylist to you! They’ll help keep you looking and feeling fresh without adding any new stress to your plate.
• CBD add-on: CBD works to penetrate the skin’s surface and naturally reduce muscular inflammation and tension, making it easier to get the most out of any massage service you book.

Download the Soothe app or check out the Soothe website for more booking options. Plus, when you book, your provider can meet you wherever is most convenient: home, work, or even a hotel if you’re a regular road warrior! They’ll bring everything they need to provide you with a spa-quality service, so you can relax and focus on feeling less stressed.

The post Relax. It’s Stress Awareness Month. appeared first on Soothe.

Soothe is proud to have landed on the 2022 edition of The Marketplace 100 list published by Future from a16z.  The list ranks the largest consumer-facing marketplace startups, highlighting the next generation of marketplace giants.

Keep reading >>

The post Soothe Designated as a Top Marketplace Company appeared first on Soothe.

What is “sleep hygiene”?

Simply put, sleep hygiene refers to the habits that help you get a little more rest each night. When we create a comfortable environment and build a routine designed to calm our body and brain, we’re able to fall asleep faster, allowing us to achieve more Slow-Wave Sleep and REM Sleep. Slow-Wave Sleep (or Deep Sleep) is thought to help restore and recuperate the body, while REM Sleep is essential for key brain functions like learning and memory. The more time your body and brain can spend immersed in these states, the more productively they’ll be able to function during the day. Basically: If you want to do your best, you need to get some rest!

How’d you sleep?

If it’s been a long time since you’ve had a solid sleep routine, it can be tough to know what good, regular sleep looks and feels like. Here are some things to consider:

Six to Eight: Healthy adults need somewhere between six to eight hours of sleep, every night. The exact number is a little different for everyone, but if you’re regularly sleeping less than six or waking up feeling groggy and unrested, it’s a sign that something needs to change.

Sleep, Uninterrupted: How often are you waking up each night? And if you wake up, are you able to easily fall back asleep? Waking several times a night and being unable to fall back asleep quickly means you’re not getting the full cycle of slow-wave and REM sleep that your body needs to rest.

Rested and Ready: When you wake up, you should feel ready to take on the day, not ready to crawl back into bed and hit the snooze. Check in with yourself regularly when you get up to see how you’re doing. It’s a great way to tell if you’re getting enough z’s!

Hygiene How-Tos:

There’s no better feeling than waking up refreshed and ready to go, no coffee needed. But figuring out how to achieve that feeling sleep-after-sleep? That can really keep you up at night.

Everyone’s sleep hygiene habits will look a little different, based on your specific needs. However, there are two key categories that experts say we can all spend a little extra time thinking about: environment and habit.

A good sleep environment is one that is comfortable, clean, quiet, and dark. Making sure you’ve got a great mattress, clean sheets, and a quiet, dark space can go a long way towards getting a good night’s sleep.

Once your pillows are fluffed and your noise machine is playing some soothing sounds, it’s time to take a look at your habits. Adjusting habits can be tough, so it’s great to start with changes that can happen on autopilot.

Put down the phone

Getting a notification from a friend can give us a quick and delightful boost of serotonin throughout the day. Unfortunately, constant notifications can also amp up the sympathetic nervous system and make it harder to get to sleep! Most phones have a setting that will automatically silence your notifications after a certain time of day, making it easier to get some distance so you can get some rest.

Lighten up

Light can have a major impact on our ability to regulate sleep habits. The three biggest offenders? Too little sunlight during the day. Too much bright light at night. Too much blue light all of the time.

Sunlight: Sunlight is a key driver of circadian rhythms. Opening the blinds, running outside instead of on the treadmill, or even just spending your lunch break in a nearby park can make it much, much easier to get that rhythm back on track.

Dim the lights: Once the sun starts to go down, it’s time to dim the lights so your body can wind down too. Setting up light timers or using programmable “smart lights” are easy ways to make this process automatic.

Bye, bye blues: Blue light is a particularly cold shade of light emitted by anything with a screen that may decrease melatonin production. If melatonin production is disrupted, our sleep can suffer too! Most screens have a setting that will automatically reduce blue light after dark or can permanently reduce blue light all of the time.

Schedule Some “Me” Time

A regularly scheduled massage can help you carve out precious self-care time while also working on your sleep hygiene. Setting aside an hour or so 2 to 3 times per month to get a massage can help treat stress-related insomnia. By releasing tension from our muscles, our body and brain have an easier time dropping into a deeper, more restful sleep. Plus, the benefits of improved sleep and massage can help complement each other. They both improve circulation, increase energy, and give your immune system a boost.

If you’re interested in making regular massage part of your new and improved sleep hygiene routine, Soothe can help. Our on-demand massages bring a spa-quality experience to you, making it easier than ever to incorporate it into your weekly routine. Plus, we’ve got lots of options designed to cater to your sleep goals and physical needs.

60 minutes: A 60-minute session is perfect for massage table regulars looking for self-care maintenance. This length of time allows your therapist to do a sweep of the whole body to remove day-to-day tension that might crop up between sessions.

90 minutes: The perfect monthly complement to target trouble spots. If you are someone who already sets aside time for a monthly massage, adding a 90-minute session to your routine is perfect for working on regular aches and pains that can crop up over the course of the month from things like repetitive use or poor posture.

120 minutes: If you have regular pain and stiffness or you experience frequent periods of high stress, try starting with two to three 120 minute sessions until you’re able to bring your body back down to a baseline. Once you’re back at your baseline, longer 120-minute sessions can become part of a long-term maintenance routine.

CBD add-on: CBD is a safe and effective way to add extra pain relief to any massage, no matter the length. CBD is known to have anti-inflammatory, anti-spasm properties, making recovery from strain even easier. Plus, it has a light sedative effect, perfect for helping you drift off to dreamland.

Stick To It

Once you’ve figured out what works for you, the single most important thing you can do is keep it up! Routine is one of the most important parts of good sleep hygiene. When you have a routine you stick to, it sends signals to your brain that help it release the chemicals you need to get deep, restful sleep. With an improved sleep routine, you’ll wake up refreshed and ready to take on the day!

Metadata 
National Sleep Awareness Month – Soothe
Rest, Relaxation, and REM Cycles: How to get your best night’s sleep and keep it that way.

The post National Sleep Awareness Month appeared first on Soothe.

What Happens During a Massage? 

If you’ve never gotten a professional massage before, it can be intimidating. During a session, the massage therapist uses different techniques to apply pressure and manipulate the tissues around specific areas of the body. These techniques, usually circles, long strokes, and percussive movements can help relax the muscles and work out tension throughout the body. The pressure ranges from light to deep into muscles and tissues depending on the style of massage. 

Benefits of Regular Massage

Massage is more than just a way to feel good. In fact, massage therapy is a recognized form of integrative medicine, especially for treating chronic pain. Some of the most commonly experienced benefits of massage therapy include: 

• Reduced stress
• Reduced pain and chronic pain
• Relief from muscle soreness
• Relieved tension 
• Improved mood

Beyond relaxation, studies have shown that even just one massage session can improve circulation, boost energy and alertness, and help people sleep. Many of these common massage benefits result from lower heart rate and blood pressure during the treatment. It’s important to note that many people feel sore for a day or two following massage therapy. This is totally normal, and the benefits listed above can last up to a full week after each massage appointment. 

How Often Should You Get A Massage? 

One massage every year may feel good, but it’s likely not enough to produce lasting effects. Especially for those that suffer from chronic conditions, or physically active people, regular massage therapy treatment can be a great addition to wellness routines. According to recent research on the effectiveness of massage therapy, regular massage has proven effective for patients undergoing treatment for cancer, skin conditions, prenatal depression, osteoporosis, and chronic pain conditions. People new to massage therapy should start slow, and work their way up to more frequent appointments. 

Getting massages weekly or twice a month can be a great way to assist in minimizing the symptoms of conditions such as:

• Chronic low back pain 
• Neck and shoulder pain 
• Recurring headaches
• Sports injuries 
• PMS
• Fibromyalgia
• Breast cancer and lymphoma
• Stress-induced insomnia 
• Digestive conditions
• Nerve pain 
• Autoimmune disorders

While not a replacement for traditional medicine or medical care, massage therapy can be a helpful addition to a care treatment plan. A doctor should always be consulted before starting massage therapy to treat any medical condition.

Massage for Mental Wellbeing

Massage therapy has also proven an effective method for improving mental health. Studies comparing levels of cortisol, also known as the stress hormone, have found a correlation between massage and lower cortisol levels. Getting a massage relaxes the body and mind, which allows many people to practice mindfulness and gratitude. In addition, the element of human touch during a massage session fosters feelings of connection, which can aid in building meaningful relationships. As a form of self-care, regular massage treatments can help with: 

• Anxiety
• Depression
• Chronic and acute stress
• Boosting confidence 
• Improved focus 
• Better sleep 
• Increased energy 

Where to Get Regular Massage Therapy 

For the best results in regular massage treatment, always work with the same therapist or practitioner. This helps the therapist measure progress, and make adjustments to treatment based on specific needs or changes over time. 

It’s important to always book massage therapy appointments with a certified and licensed professional. There is a small risk of injury with massage, so proper training is essential to preventing unwanted pain. Professional massage therapy is usually available at spas, chiropractic facilities, through alternative medical offices, and at home with mobile massage therapy. Companies like Soothe make massage therapy more accessible by pairing clients with licensed therapists; and having the therapist come directly to the client for their treatment. 

The post The Amazing Benefits of Regular Massage appeared first on Soothe.

The Gratitude of Giving

Everyone likes to receive a gift. But did you know gift-giving actually has benefits for you, too? Multiple studies have revealed that altruistic behavior can reduce stress, increase happiness, and even extend longevity! When you give someone a gift or spend time helping others, your brain may be releasing endorphins, resulting in that warm, fuzzy feeling. Gratitude is incredibly important to your overall well-being. Expressing gratitude in the form of gifts, volunteering, or donations, can have a positive effect on your mood and mental health, which impacts your overall wellness. Studies have also found that volunteering and giving gifts improved wellness for those suffering from chronic conditions, and even reduces death risk! Plus, researchers say that giving fosters stronger connections and social bonds.

Wellness: The Gift that Gives Twice

The best way to get a gratitude boost from your holiday gift-giving? Give wellness. A wellness gift shows your recipient that you care about them in a meaningful way. For example, giving a massage gift from Soothe lets them enjoy a relaxing at-home experience, perfect for de-stressing in the busy holiday season. (And who doesn’t need that right about now?) Compared to something material, sharing a wellness gift not only makes them feel good in the moment, it encourages better wellness habits, too. Plus, when you give a thoughtful wellness gift, you also get a positivity boost!

Perfect for Procrastinators

Couldn’t decide what to get them? Missed the shipping deadlines? Forgot somebody on your list? The holidays are stressful enough without all that! Wellness gifts are a great way to say “thank you” in a meaningful way, without the extra stress. Massage gift cards let them customize their own experience, so you don’t have to worry about what type of massage they prefer. When you give wellness with Soothe, your recipient can even choose the day, time, and service type to make it a totally personalized gift – without any extra effort on your part.

Don’t forget a gift for the most important person on your list – YOU! The added stress of the holidays makes it easy to forget about your own self-care. While you’re focused on giving to everyone else, it’s important to check in with yourself. A wellness gift for you is just as important! If you don’t have time now, simply get yourself a wellness gift card to use later when it works for your schedule. It’s a total win-win.

How to Give Wellness Gifts with Soothe

At Soothe, our mission is to make wellness more accessible for everyone. And that includes during the holidays! Our e-cards make giving wellness gifts simpler, and faster. Soothe e-cards are a stress-free way to get even the pickiest person a gift they will love (and actually need). Spend less time shopping and more time with the ones you love this season. Giving a Soothe gift card only takes a minute, and it couldn’t be easier:

1. Choose your recipient’s location, and how many service minutes to send
2. Personalize your gift with a message and festive design
3. Send instantly, or schedule for a special occasion – that’s it!

The post Give the Best: Wellness Gifts for Everyone appeared first on Soothe.

The post Soothe‘s John Ellis: Meeting The Needs of Independent Contractors appeared first on Soothe.