Issue link: https://www.massageandbodyworkdigital.com/i/72098
TEN FOR TODAY hour "half-life," meaning that half the caffeine in that cup of coffee you consumed to ward off the 3:00 p.m. doldrums will still be lingering in your bloodstream after the 10 o'clock news. Another stimulant many people don't often consider is light—particularly light from a computer or television screen. Dim light from a soft reading lamp is fine, but the bright blue light of electronic devices sears itself into our minds and fools them into thinking it's still daylight outside, which makes falling asleep seem unnatural. "At my house, the rule is that no one is allowed to look at a screen, whether it's a television screen, an iPad, or a cell phone, an hour before bedtime," Bils says. 8. KEEP YOUR COOL Heat, whether internal or external, will also disrupt sleep. The ideal room temperature for sleeping is around 65 degrees, Bils says. The cool air then wicks away heat from your body, which allows you to fall asleep. Anything you do to increase your body's core temperature, like exercising or eating a big meal right before bedtime, makes it harder for your body to cool down to a comfortable sleeping temperature. 9. POWER NAPS Naps are tricky luxuries. Taken wisely and in moderation, they'll restore mental alertness and fuel you through a long afternoon. But too long a nap or a poorly-timed nap will leave you feeling drained after you get up, and will make it harder to fall asleep come bedtime. "A strategically-placed nap during the day is great," Bils says. By strategic, he means the nap is less than 25 minutes, or else 90 to 100 minutes. Naps in the 30 to 80 minute range may actually do more harm than good because you wander into the deep sleep range but then don't complete a full sleep cycle, which typically requires 90 minutes or so. Timing also matters. Grab a morning nap to boost your creativity and mental alertness or a late- afternoon nap to restore lost physical energy and boost your immune system, Bils advises. A nap around noon provides a little of both. 10. THERAPIST, MASSAGE THYSELF While you may be quite active during the day, the inherent physical demands of your job may lead to some muscle strains. Face it, massage therapists are perfect candidates for a massage. The best strategy is to work out a reciprocal arrangement with a colleague who can swap massage services. If that's not possible, or you feel the need for some quick bodywork between clients, consider self-massage possibilities. One option is to use the OPTP Pro- Roller, a firm foam log that comes in varying thicknesses—think of them as comfy rolling pins. Thera-Band has a variety of products that can help you stay mobile and flexible including the Foot Roller and Flex Bar. You can use your own body weight to generate direct pressure as you roll over the roller, working out muscle knots. "It can hurt a bit, but it's a good kind of hurt," says Rick Carlson, spokesman for OPTP, a Minnesota company that provides rehabilitation and fitness products to massage therapists and other health-care professionals. "That pressure massages the fascia and relieves soft-tissue adhesions. It's a way of giving yourself a little one- to two-minute massage." Foam rollers are portable and lightweight, and typically cost $15–$30. If you like how they feels, you may want to recommend them to your clients as well. based freelance writer. Contact her at killarneyrose@comcast.net. Rebecca Jones is a Denver- tune in to your practice at ABMPtv 85