LoDo Massage Studio Blog

How to Get Better Sleep This Daylight Savings

How Does Daylight Savings Affect You?

Hanna Kim - 10/11/2018

It’s that time of year again - daylight savings time returns November 3. We “fall back” and gain back the hour we lost in the spring. Many countries adopted daylight savings in the early 1900’s as a way to save energy and spend more time in the sun.  

Even though we gain an hour back for Daylight Savings come November, many people don’t necessarily experience this shift as extra time for sleep. Dr. Yvonne Harrison’s review in Sleep Medicine shows that for many people, the one hour change results in sleep fragmentation and sleep latency, or the amount of time it takes to fall asleep. It may take some people up to a week to readjust to the change in their sleep patterns. Poor sleep affects performance at work, concentration levels, mood, and more.

Here are a few tips to help you get a complete night’s rest through the week following daylight savings:

Go to Bed at a Consistent Time

Between the craft breweries in RiNo and late-night pizza options in LoDo, it can be hard to want to go to bed early on the weekends. With the upcoming ski season, you may find you need to get up before the sun rises to beat the I-70 traffic up to favorite ski resorts like Breckenridge or Winter Park. Having a consistent sleep-wake cycle makes it easier for our bodies’ internal clock to find a steady rhythm. Try to go to bed and wake up at the same time as often as you can so you don’t need a blaring alarm to startle you awake.

Get Offline Before Bedtime

You probably notice your eyes feeling tired and strained the later you stay staring at your screen. Device screens are designed to mimic the sun, and our eyes naturally feel an aversion to light when it’s supposed to be dark. Bluelight from your cell phone, tablet, or television can hurt your sleep patterns, so it is best to turn off devices a couple of hours before bedtime.

If you need to stay up late to do work, consider installing a program like f.lux which adjusts your monitor’s display with warmer colors as it gets later in the day. This helps reduce eyestrain and reduce disruption of sleep patterns due to blue light. Newer devices may also have this setting built into them already.

Massage Helps You Sleep Better

A growing number of research studies show how massage helps you sleep better. Getting a 60-minute massage reduces cortisol levels in the body by 30% on average, which increases production of serotonin. Cortisol is a hormone produced in response to stress, so massage naturally helps alleviate stress and anxiety. Seratonin is an anti-pain hormone, so massage helps soothe the pain associated with many health conditions that can make it difficult for some people to sleep.

Both our RiNo and Highlands studio locations are open from 9 AM to 9 PM each day so you can get a relaxing massage to help you get a good night’s rest.
 
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Massage Modalities at LoDo Massage Studio - Part 3

Introduction to craniosacral therapy, reflexology, myofascial release massage, and integrative massage

Hanna Kim - 9/27/2018

In our first and second blog segments, I went over some of the different types of massage offered LoDo Massage Studio. In this third installment, you will find overviews of four more modalities offered here: craniosacral therapy, reflexology, myofascial release massage, and integrative massage. You may find yourself benefitting from massage you might not have previously considered.

Craniosacral Therapy

Craniosacral therapy is a very gentle form of touch therapy - practitioners use less than 5 grams of pressure to “release restrictions in the craniosacral system to improve the functioning of the central nervous system,” according to the Upledger Institute, which developed craniosacral therapy. Proponents of craniosacral therapy say the goal is to aid the body’s healing capabilities by releasing restrictions in the synarthrodial joints of the cranium.

Because of how gentle craniosacral therapy is, there are practically no health restrictions on who can receive this type of work. This modality provides a pleasant and soothing experience for clients.

Reflexology

Reflexology is based on a Traditional Chinese Medicine theory that our musculoskeletal system and organs correspond to different points in our feet, hands, and ears. It is believed that pressure applied to these areas can affect one’s overall health.

Studies supported by the National Cancer Institute and National Institute of Health show some evidence reflexology can reduce pain, psychological symptoms including anxiety, depression, and stress, and aid in relaxation and sleep. Studies also show reflexology may benefit those with cancer as a form of palliative care.

Myofascial Release Massage

Myofascial Release Massage targets our body’s fascia, a network of connective tissue that is around and between our muscles and organs. Restrictions in myofascial tissue can be caused by trauma, surgery, and inflammatory responses in the body leading to pain and tightness. Massage therapists aim to stretch and loosen the fascia to increase mobility and relieve pain.

Myofascial massage can provide
much-needed relief from those suffering from soft tissue pain in areas including the back, shoulders, or hips, and musculoskeletal issues such as temporomandibular joint (TMJ) disorder, carpal tunnel syndrome, fibromyalgia or migraine headaches.

Integrative Massage

Your massage therapist can help you figure out the best massage for you. Integrative Massage combines the knowledge of different techniques a therapist has learned over the years as well as their intuition and information from your initial intake and any verbal feedback you give during the session. Sometimes the deep tissue massage you want may not be something your body is able to receive, so a massage therapist may use a gentler technique such as craniosacral therapy to relax the body first.

Our massage therapists are all unique in their
training and background experiences. You can check our staff page to see what kind of work each individual specializes in. You can always call either of our two studios in RiNo and the Highlands between 9 AM and 9 PM to learn more as well as book your appointment.



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Using Positivity to Promote Peace and Happiness in Your Life


By Hanna Kim - September 20, 2018

International Day of Peace is a global effort established by the United Nations to commemorate and strengthen the ideals of peace both within and among all nations and peoples.  You can take small steps to create peace within yourself and with others in your life. By making a deliberate choice to think and live with more positivity, you can bring peace and happiness into your life and the lives of those around you.



How do you see yourself and your life in the present moment? Are you loving every moment of it or are you constantly seeing things you wish were different? While it’s great to notice the areas of your life where you want to see change, it is also important to consider the attitudes you adopt.


Start With Positive Thoughts

A peaceful life begins with positive thoughts. You may find it helpful to make a mindful effort to notice how you think, especially when you are experiencing stress. Notice the next time something irks you. What about the situation is irking you? Maybe you are hungry and the wait at your favorite restaurant is an hour long. In this situation, you have the option of turning a negative situation into a positive one by finding another dining place you love. Perhaps you are extremely tired and/or frustrated by your long commute. Make it a point to have a conversation with your boss about changing your schedule to avoid rush hour, or use it as motivation to find a new job. 

Being positive also comes with health benefits you may not have realized. According to the Mayo Clinic, thinking positively could help you better cope with stress and therefore reduce the impacts of stress on your body. Replace negative thoughts with a positive spin and see how this reflects in your life. 


Express Gratitude

Express gratitude for the things that bring joy to your life. Taking the time to acknowledge the things that are working in your life will enable you to appreciate them all the more. 

Try journaling one thing you are grateful for each day for a week and see if you notice any change in your attitude. The things you are grateful for may be something planned, like seeing your favorite band perform, or perhaps they may be something you regularly take for granted, like having a warm bed to sleep in each night or a partner who loves and cherishes you.

Tell your loved ones, co-workers, and others who are involved in your life that you are thankful for their existence. You can express your gratitude in the form of a thank you note addressed to the person who brings your mail, or to your friend for always being there when you need them. This not only brightens up their day but also reminds you of how intertwined our lives and attitudes are with the people around us.




 

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Why Massage is Great for Recovery

How does massage help you with recovering after a stenuous workout?

Hanna Kim - 9/12/2018

Fall is just around the corner and we’ve already begun to see the aspens and other foliage change color. It’s a beautiful time of the year to get out and hike local favorites like Maroon Bells or Lizard Head. Whether you’re adding in more hikes to your weekend plans or bumping up the intensity on your tried and true workout, having a post-exercise recovery routine helps to keep your body ready for your next adventure. Massage can be a valuable addition to your recovery routine for the following reasons:

Increases Flexibility

After a vigorous hike or workout, your muscles are still tightened and contracted, especially if you decide to hop right into your car instead of getting in cooldown time to stretch. Deep tissue massage helps release these overused muscles and myofascial therapy can help work your connective tissue to get your body back into a more neutral position.

Helps Relieve Pain

When your muscles are used for an extended amount of time, you create tiny tears in the fibers. The tears aren’t bad, but actually a necessary step for creating stronger muscle tissue. Normally, this leaves you feeling sore in the following days as your body recovers, but a research study published in Science Translational Medicine shows massage can facilitate your body’s healing process.

The small tears in your muscles from exercise fire up an inflammatory response to begin healing those areas. Massage has been shown to reduce the production of a compound called cytokines which play a critical role in inflammation, while also stimulating mitochondria in the cells, which are responsible for converting glucose into energy required for cell function and repair. This means massage can both reduce pain and increase cellular repair.

While popping an aspirin might seem to provide good pain relief in the short run, the way anti-inflammatory medications work is different from massage and may actually inhibit the healing process according to the study’s senior author, Dr. Mark Tarnopolsky.

Soothes Your Nerves

While deep tissue techniques are great for relieving physical tension, there’s nothing like Swedish massage to really help you zone out. Gentler massage modalities can be just as impactful as deep tissue work by getting your mind and body to relax.

With the Mile High Massage offered at both LoDo Massage Studios, you have the option of having your massage therapist combine different techniques to create the best results towards for your recovery. For example, you can have your therapist use
deep tissue to work your muscles for the first half of the session, followed by a soothing relaxation massage for the last half.

 

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Massage Modalities at LoDo Massage Studio - Part 2

LoDo Massage Studio also offers injury recovery massage, prenatal massage, and massage for minors.

By Hanna Kim - September 5, 2018

 In an effort to streamline the massage experience here at LoDo Massage Studio, we offer one main service, the “Mile High Massage,” in different time allotments. However, one service does not mean one experience. There are nearly 50 massage therapists between our two studios in RiNo and the Highlands neighborhoods. This means 50 different combinations of experience and training in modalities clients have available to choose from. These different massage modalities each have their own benefits, so here are three options suited for different people:

Massage for Minors

If your child is like the many other students in Denver participating in school sports, chances are they could use a massage to relax overused muscles after a long season of training and matches. Or perhaps they are also suffering from neck and shoulder pain due to hours spent sitting and studying for exams or maybe they have “text neck,” a modern ailment from the overuse of technology.

Massage is available for minors who are under 18 years old at LoDo Massage Studio. A parent or guardian must accompany younger clients and co-sign their liability waiver.

Prenatal Massage

A fairly common misconception that massage is bad for pregnant women still lingers today. There is no research that shows massage will stimulate an early labor or miscarriage. In fact, massage has many benefits for pregnant women.

Your body goes through many changes during pregnancy that can lead to pain, most commonly in your lower back and hips, as well as discomfort in your joints. Prenatal massage helps relax your body so you can get as much restful sleep as you can before the baby comes.

We recommend receiving a prenatal massage from massage therapists with the proper training since there are some additional precautions to take.

Injury
Recovery Massage

An injury recovery massage can greatly decrease the time you need in order to get back up and running at 100% after an injury. Massage can help reduce the compensation patterns you may develop in response to an injury such as a muscle strain, sprain, fracture or bone break. After these injury sites are past their acute stage of healing, massage therapists can also help loosen tightened and scarred muscle tissue to encourage proper healing.

We strongly recommend getting any serious injuries cleared with your doctor prior to coming in for a massage.

By learning a little about the different types of massage, you can make your Mile High Massage completely unique to your needs. Stay tuned for future posts on even more types of massage offered at LoDo Massage Studio!



 

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