Three little tidbits of sleep related information for you:
1. You can build muscle overnight! Post menopausal women trying to maintain muscle mass might consider asking their doctor about casein a slow-digesting protein. Men who ingested 40g of casein at bedtime showed 33% more protein synthesis (which fuels muscle growth)overnight than those who took less or a placebo, according to a study in Journal of Nutrition.
2. People who make their bed are 19% more likely to sleep well, compared to those who don’t. (I’m a bed maker! Are you?)
3. If you’re plagued by persistent negative thoughts that may be triggering anxiety and depression, your sleep schedule may be to blame. Binghamton University researchers found that sleep- deprived people who were shown upsetting images had trouble getting them out of their head for hours after the viewing. More research is planned on the link between sleep disruption and the development of psychological disorders.*
Now that I’ve given you your 3 tidbits, here are 3 easy/quick meditations to help you sleep-Remember, a growing body of research shows that mindfulness meditation is an effective way to improve sleep quality:
1. Scan your body- start at the head and go to the toes, or vice versa, it doesn’t matter. What it does it take your attention away from the busy brain.
2. Time your breaths- Focus on your breath as you inhale for 4 counts, and exhale for 6. This triggers a relaxation response in the body.
3. Reflect on your day: Think about a GOOD thing that happened during the day. Taking a moment to feel thankful can help you relax, ward off worries, and get you in the right mindset for sleep.
Please feel free to ask me about how massage can work to support deep and restful sleep. Call me at (518) 744-2315 to schedule your massage session today, or purchase a Massage Gift Certificate!