ARE YOU A SLEEPWALKER?

Those of you who follow me on Facebook may have seen that over the weekend I had my first experience, for many of year, of sleepwalking and being semi-conscious of what I was doing.  I believe I'd had a bad dream and wanted to nip to the loo before going back to slip.  The bathroom is just next door but somehow I didn't get there and where I was I couldn't understand why the loo was missing, the urge to go got worse and worse until I peed where I was.  Don't remember anything then until getting up when the alarm went off, started going downstairs only to find I'd actually done it on the landing, over a load of dvds I'd knocked off a shelf(cracking the shelf too).  Imagine my shame, even the dog never does its business in the house!  I was also covered in scratches and bruises so god knows what else I'd done but can't recall.

So if you personally or you know someone who likes to go for a midnight wander, here's a bit more about it.

Sleepwalking, formally known as somnambulism, is a behaviour disorder that originates during deep sleep and results in walking or performing other complex behaviours while asleep. It is much more common in children than adults and is more likely to occur if a person is sleep deprived. Because a sleepwalker typically remains in deep sleep throughout the episode, he or she may be difficult to awaken and will probably not remember the sleepwalking incident.

The exact cause of sleepwalking is unknown, but it seems to run in families. You’re more likely to sleepwalk if other members of your close family have or had sleepwalking behaviours or night terrors.
The following things can trigger sleepwalking or make it worse:

• not getting enough sleep
• stress and anxiety
• infection with a fever (especially in children)
• drinking too much alcohol
• taking recreational drugs 
• certain types of medication, such as some sedatives
• being startled by a sudden noise or touch, causing abrupt waking from deep sleep
• waking up suddenly from deep sleep because you need to go to the toilet

(I can relate to 4 of the above that night, what a lethal cocktail waiting to happen)


Most sleepwalking episodes last less than 10 minutes, but can be longer. At the end of each episode, the person may wake up or they may return to bed and go to sleep. They won't normally have any memory of it in the morning or have patchy memory. If woken while sleepwalking, the person may feel confused and not remember what happened.
The best thing to do if you see someone sleepwalking is to make sure they are safe.
Gently guide them back to bed by reassuring them. If undisturbed, they will often go back to sleep again. Sometimes, gently waking the person after they have fully come out of the episode, before settling them back to sleep, will prevent another episode occurring from the same deep sleep cycle.
Don't shout or startle the person and don't try to physically restrain them unless they're in danger, as they may lash out.  Dave was blissfully unaware of any of this taking place as nothing has been said and I created the story of tripping up the stairs in my slippers whilst carrying mugs of tea to explain the damp patch on the landing.
There's no specific treatment for sleepwalking, but it generally helps to try to get enough sleep and have a regular and relaxing routine before bedtime.
The following advice may be helpful:

• try to go to bed at a similar time each night
• make sure your bedroom is dark and quiet when you go to sleep
• limit drinks before bedtime, particularly those containing caffeine, and go to the toilet before going to sleep
• find ways to relax before going to bed, such as having a warm bath, reading or deep breathing

Hopefully there won't be any repeat performances, I'll have to start wearing a nappy to bed!!

Til next week, take care

FITNESS PILATES;What's available?

With interest increasing, here are thee options currently available and where:

FP 1:2:1 sessions.  1 hour duration available at my home studio  or at The Riverside.  £30
FP+1  These are the same as 1:2:1 sessions but you can bring your +1.  Partner, best friend, it's up to you. The Riverside only.  £40
FP+Massage  A 40 minute FP session followed by a relaxing back massage.  75 minute treatment time in total.  The Riverside.  £45

REDUCE STRESS THROUGH EXERCISE

Like me, I'm sure you go through days where you literally feel like your head is going to explode as lots of little, niggly things start to build up in your head and wind you up the more you think about them.  Usually these things are hardly earth shattering or on a normal wouldn't warrant a second thought and would go over the top of your head but sometimes they are like a delicious poisonous cocktail to the that little chitter chattering little demon that sits on our shoulder doing his best to be heard, winding us up, causing self doubt, and stressing us out!



We've all heard about stress reducing techniques, using yoga & meditation, talking with friends to calm you down, but one of the best ways to release all the pent up frustration, stress & upset is to exercise!  Channelling all your negative emotions into an activity not only releases feel good endorphins into your brain, but your aggression will subside and you will sleep a heck of a lot better too.

So what kind of activity should you do to release your pent up emotions?  Firstly you should choose something that you can physically do for a prolonged period of time and suits your fitness level.  If you are a novice and decide to give advanced step a go, you may just make your stress even worse if you struggle to keep up with the rest of the class. A combat combat/boxing class may work for you, as you can envisage the source of your anger stress as you workout;  I would regularly envisage my partner in Body Combat if I had been seriously stressed out by some of his more irksome requests, and in my head, quite literally beat the stuffing out of him as I was exercising.  Very cathartic I must admit.  Above all though, whatever you decide to pursue, you have to choose something YOU ENJOY!

6 tips to exercise away tension;

1. Take the time to exercise, at least 3 times a week if not daily if you have a hectic schedule. Exercising straight after work allows you to release the stresses of the day, allowing you to have a more restful evening.
2. Choose something that matches your physical & mental needs.  Don't force yourself to do a team activity if you hate it or loathe competition in others as this will be counter productive.
3. Mentally prepare; think what has pissed you off since your last exercise session, keep them with you as you begin your session; the mind will cleanse itself of the negativity as your go through your work out.
4. Exercise duration; some people feel calmer after 10-20 minutes.  Personally, I need a good hour til I feel like I'm somewhere back to normal.  Do what feels right for you.
5. Post exercise, enjoy the feeling of release, have a hot shower, breathe in the fab feelings flowing through you, imagine negativity being washed away by the water and steam.  Have a post workout hot beverage with friends, chat, gossip, laugh, you'll feel much better!
6. After your session, get back on the life train with a better attitude and outlook.  Tension may start again at some point but the more you get into the exercise routine the more generally relaxed you will become.

So what are you waiting for?  Get out there and start ridding yourself of all that tension. Think of the secondary benefits of doing it; you will lose weight, look fitter, make friends, and feel wonderful!!

FITNESS PILATES;What's available?

With interest increasing, here are thee options currently available and where:

FP 1:2:1 sessions.  1 hour duration available at my home studio  or at The Riverside.  £35
FP+1  These are the same as 1:2:1 sessions but you can bring your +1.  Partner, best friend, it's up to you. The Riverside only.  £40
FP+Massage  A 40 minute FP session followed by a relaxing back massage.  75 minute treatment time in total.  The Riverside.  £45

All of the above can be purchased as gift ideas.  Get in touch to arrange a voucher

Details of small group 6 week courses in January coming soon!

SAVE ON FACIAL TREATMENTS

I don't know about you, but as soon as the weather turns colder and the central heating goes on, my skin's texture takes on that of very rough sand paper or even velcro!  Like alot of therapists I know, we never practice what we preach, never have a regular facial treatment or much of a skincare regimen.  I do try to moisturise twice a day where possible, if only to protect my skin a bit whilst dog walking and cycling.

I'm therefore going to give you the opportunity I never allow myself, facial treatment with a discount as an incentive to kick start your winter skincare routine. NB, the discounts apply to appointments taken at my home studio 

Relaxing Holistic Facial (up to 60 mins) £25, A SAVING OF £10
Incl; Cleanse, exfoliate, mask, relaxing face/neck massage


Skin Conditioning (up to 60 mins) £25, A SAVING OF £10
 Addresses problematic skin, (oily, dry, acne), to restore balance & vitality


Collagen Natural Lift Treatment
A gentle non-invasive anti-ageing treatment that tightens the skin, improves skin tone, softens the appearance of fine lines and wrinkles, producing a natural looking result. Includes mask and facial massage.
60 minutes £30 SAVING OF £10


Holistic Rejuvenating Facial Massage
Using a relaxing blend of essential oils to calm the mind and reduce stress.  The treatment includes the face, neck, decollete, and arms, to reduce the signs of age on the face, improve skin tone and softness, boost the skin's natural healing ability and to detoxify the facial tissues
30 minutes £25 SAVING £5

Collagen Lift Treatment and Rejuvenating Facial Massage are available at The Riverside too on Saturdays only.

Discounts apply until Friday December 23rd

Til next week

Have you got a painful foot?

I seem to have been stalked by a particular medical condition all week, from people at the gym to clients on the couch, it's been crazy how many people have been suffering (and i don't use the word lightly as I've had it too and it's agonising) with Plantar Fasciitis.  I thought someone somewhere must be telling me something so I think it's prudent of me to reacquaint myself and you  with this painful condition.

Most cases of heel pain are caused when a band of tissue in the foot, known as the plantar fascia, becomes damaged and thickens.
Plantar fasciitis is the medical term for the thickening of the plantar fascia which is a tough and flexible band of tissue that runs under the sole of the foot. It connects the heel bone with the bones of the foot, and acts as a kind of shock absorber to the foot.
Sudden damage, or damage that occurs over many months or years, can cause tiny tears (microtears) to develop inside the tissue of the plantar fascia. This can cause the plantar fascia to thicken, resulting in heel pain.
The surrounding tissue and the heel bone can also sometimes become inflamed.

There is little that your gp can do unless there is a tingling or numbness in the foot, you're running a high temperature and if the the foot is stiff or swollen, these all point to some other condition that needs treatment.
There are a number of treatments that can help relieve heel pain and speed up your recovery. These include:

• resting your heel – avoiding walking long distances and standing for long periods
• regular stretching – stretching your calf muscles and plantar fascia
• pain relief – using an icepack on the affected heel and taking paracetamol
• wearing well fitted shoes that support and cushion your feet
• using supportive devices – (rigid supports that are put inside the shoe) or strapping

Although not much comfort, PF normally clears up of it's own accord, from a few weeks to a few months.  If you'd like to receive a sheet with some key FP stretching exercises then email me and I can send one out to you.

Til next week

MB

Tummy massage for detox & constipation

As a therapist you find yourself having to adapt to the needs of a client on a regular basis as well as having to be quick thinking, the latter being something I have gotten better at as the years have gone by.  Not that I was slow or dim witted I'll have you know but rather not noticing a window of opportunity then kicking myself afterwards.

So this was the case the other day when a client came in for massage.  Normally she'll lie on her stomach quite happily and allow me to work on her back but this particular day she was restless and couldn't seem to get comfy.  I enquired if anything was wrong and she said she was feeling really bloated & uncomfortable and hadn't been to the loo for several days.  It turned out she'd been stuck at her desk for days, doing no exercise, drinking loads of coffee instead of her usual water in order to make a deadline.  I offered that I could possibly help and asked a few more questions regarding her health, then, when satisfied all was ok, got her to lie on her back and performed a slow tummy massage for her.  Without going into detail, it was obvious she was severely "backed up" when I began tracing the colon.  The massage lasted about 15 minutes and she said it was one of the weirdest yet pleasant experiences she'd ever had.  I gave some aftercasre advice that included trying to get some water back into her diet as well as taking regular breaks just to have a little walk around.

The next morning I got a text from her, simply reading "I've been.  Thank you so much"

So have you ever had a tummy massage to relieve constipation or bloating or do you just reach immediately for the medication?

Here's what it can do for you;

• reduces the need for longterm laxative medication which over time loses its effectiveness
• relieves pain caused from trapped wind and/or constipation
• reduces the need of having enemas or colonic irrigation
• is also an aid to weightloss
• removes stagnant toxins from the colonic tract that can cause you to feel ill, sluggish etc
• if you're on a detox, tummy massage can help remove more toxins from your body.

However some conditions are not suitable for tummy massage

• bowel obstructions
• inflammatory bowel conditions such as IBS, Crohn's, Colitis
• spastic colon
• spinal injury
• recent scarring or abdominal surgery
• any type of hernia
• pregnancy

So there you have it, next time you feel like your insides are going to explode like something from Alien, think of me and consider a a stand alone tummy massage to relieve your symptoms or even better, incorporate it into your normal regular massage sessions to maintain a healthy colon and regular poo poos.  With Xmas/New Year coming up, alot of us end up looking and feeling like a bouncy castle so this is another option for you to try.

Til next week
MB