How Massage Can Help You Get a Good Night’s Sleep

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If you’re interested in a massage, ask for a personal recommendation or look through an online directory to find a licensed and certified therapist. Before your appointment, shower to boost blood flow and energize your muscles.

Massage

During Swedish Massage Independence MO your therapist will use long, gliding strokes (effleurage) to relax muscles and promote circulation. They may also use kneading, friction and tapping techniques.

Every second of every day your circulatory system works hard to deliver oxygen and nutrients to all parts of your body. If the body is healthy, these processes run smoothly and efficiently. Massage can boost circulation by relaxing tense muscles, increasing oxygen flow, and improving lymph flow to remove toxins.

The pressure exerted during massage, especially in the form of vigorous kneading and pulling, stimulates blood vessels to widen and expand. This allows more blood to flow through the narrowed blood vessels, and also helps re-establish proper function in the damaged and swollen areas of your body.

Massage also has a number of other effects on the body’s soft tissues that improve circulation. The chemical changes that occur during massage, particularly the release of hormones, also aid in the process. There’s a lot that controls circulation, though, and it takes more than just a brief grip on some soft tissue to significantly affect the whole system.

A study reported in the Journal of the American Medical Association found that regular massages increase the diameter of blood vessels, which in turn increases the speed at which the heart pumps. While this can be a good thing, it doesn’t mean that the actual rate of circulation is improved. In fact, in some cases it might be worse.

The most significant way that massage does improve circulation is by stimulating the squeezing and stretching of lymph fluid. This drains metabolic waste away from muscles and internal organs, and helps prevent the build-up of lactic acid that causes stiffness and soreness. The stroking and skin stretching involved in certain types of massage, such as manual lymphatic drainage (MLD), is designed to encourage this.

If other forms of massage actually increased circulation in the same way, this would be a great thing, and it is likely that many of them do have some small effect on circulation. However, there are much better ways to boost circulation than massage, such as a balanced diet and regular exercise. Even so, it’s a great tool to use in conjunction with other pro-active steps, like wearing compression socks.

Relieved Pain

The pressure applied during massage stimulates blood flow to the affected muscles. This increased blood circulation carries oxygen and nutrients to the tissues, helping them heal faster. It also carries away waste products, such as lactic acid, from the muscles. The friction created by massage also increases muscle temperature, which helps the muscles relax and reduces pain.

In addition to delivering oxygen and nutrients, the pressure from massage helps to inhibit the body’s production of inflammatory chemicals, such as prostaglandins. These inflammatory agents are responsible for many of the side effects associated with chronic pain. Massage can also help to decrease the occurrence of migraine headaches by reducing tension in the head and neck muscles.

Research has found that massage improves the immune system by stimulating lymph fluid circulation, which carries away the waste products of protein metabolism. It can also increase the number of white blood cells that target pathogens, which helps to fight infection.

Studies have found that massage lowers the stress hormone cortisol and increases the mood-enhancing neurotransmitters serotonin and dopamine. These changes can lead to reduced feelings of anxiety and depression as well as improved relaxation, happiness and motivation.

The different physiological mechanisms that are used in massage to provide benefits include increasing skin and intramuscular heat, stimulating blood flow to the affected areas, causing an increased in range of motion in affected muscles and encouraging the release of positive hormones. Another important factor is the stimulation of the large nerve fibers which carry sensory input, such as pain, to the brain. This is called the gate control theory of pain relief and has been shown to be effective in reducing the symptoms of musculoskeletal pain.

The best time to get a massage is on an empty stomach, since this will allow for the smooth movement of your digestive tract. However, it is important to drink plenty of water after a massage, as this will rehydrate your body. Taking a shower before your treatment can also energize the muscles and encourage blood flow. This in turn will enhance the effectiveness of the treatment and improve your overall experience.

Relaxed Mind

The physiological effects of massage cause the brain to release hormones that promote relaxation and a sense of well-being. Stress hormones such as cortisol and adrenaline are decreased, while feel good hormones such as endorphins and serotonin are increased. These hormones signal the parasympathetic nervous system to kick in and calm the body and mind after a time of high emotions such as fear, anxiety or stress.

The calming effect of massage also helps you to focus your thoughts and can even give you the energy needed to finish tasks and be productive. Many people who struggle with chronic stress find that once their feelings of anxiety and tension are reduced they are better able to focus their thoughts and get back on track.

Massage increases the temperature of soft tissues and encourages a more relaxed state by causing vasodilation (widening of blood vessels) which improves circulation and eases muscle tightness and pain. It also helps to increase lubrication between the joints which reduces friction and discomfort. The physical and emotional benefits of massage result in a healthier immune system which is able to fight off disease, infections, and other illness.

Studies show that massage can boost the production of “feel good” neurotransmitters such as dopamine and serotonin which help alleviate depression, irritability, low self-esteem and anxiety. Many antidepressants work by boosting these same hormones in the body, but massage is an all-natural way to naturally lift your mood and improve your mental health. Think of it as an hourlong hug that helps to relax your muscles and your mind. With so many benefits, it is no wonder why massage has been called a “fountain of youth” in some cultures! For best results, it is recommended that you try to incorporate regular massages into your wellness routine. Schedule an appointment with our team of skilled massage therapists at Spa Theory today. We look forward to helping you achieve optimal health and wellness!

Improved Sleep

Sleep deprivation is a common problem, and people who suffer from insomnia or other sleep disorders can find relief with regular massages. A full body massage can relax the mind and alleviate stress-related physical tension that causes sleep issues, giving you a good night’s rest. Whether you choose a Swedish, deep tissue or sports massage, all types of massages can help with sleep. If you have specific areas of pain or tension, try a trigger point massage that targets pressure points in the body known to relieve stress. Or, try acupressure or Shiatsu massage, which utilizes techniques similar to acupuncture but without the needles.

Studies show that massage reduces cortisol levels and increases serotonin and dopamine, which are neurotransmitters that induce relaxation and a feeling of well-being. In turn, this helps promote a healthy circadian rhythm and regulates the sleep-wake cycle. In fact, it has been shown that massage reduces the time needed to fall asleep and can improve sleep quality.

When a person is stressed, their body produces the hormone cortisol, which can increase blood sugar levels, cause depression or anxiety, and lead to a variety of health problems including high blood pressure, abdominal fat, fatigue and sleeplessness. During a massage, cortisol is lowered and serotonin and dopamine are increased, leading to a more relaxed state and better sleep.

In addition to its other benefits, a massage can also stimulate the vagus nerve, which leads to the parasympathetic nervous system and a more relaxed mood. This may lead to decreased anxiety and a more consistent sleeping schedule as the brain is trained to calm down in response to the relaxing environment created by the touch of the massage therapist’s hands.

Regular massages can also help a person get back on track with their sleep routine after experiencing a disrupted night due to illness, injury or menopause. It is recommended that you get a regular, full-body massage or one targeted at specific areas of pain or tension once a week to achieve the best results. For those going through perimenopause or menopause, this is especially important as fluctuating estrogen levels can affect sleep patterns.

Types of Roofing

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Fresno Roofing is the top covering of a house or other building, protecting it from rain, snow, sunlight, and extremes of temperature. A roof also adds to a structure’s structural integrity.

Roofing

There are many different types of roofing. Consider factors such as appearance, longevity, and maintenance costs when choosing a roofing material.

Shingles are decorative and sturdy roof coverings that protect the materials underneath, such as plywood or a vapor barrier. A properly installed shingle will also help prevent water leaks. While not as strong as a slate roof, shingles are a durable and cost-effective option for many homeowners. Shingles are available in a wide variety of styles and colors, so there’s bound to be one that fits your style and complements your home.

Generally speaking, shingles are laid in courses from the eaves of your roof. They can be used for roofs of all types and pitches, including residential, commercial or agricultural buildings. The type of shingle you choose depends on several factors, including the material and design, layout and color.

The most common shingles are made from asphalt. They’re usually used on roofs with a lower pitch and can be found in different designs, colors and patterns. The most popular asphalt shingles are three-tab and architectural. They look more uniform than organic shingles and are thicker. The shingles are often nailed into the roof deck with galvanized nails, although some require longer nails to penetrate the ridge cap and the last course of shingles below.

Wooden shingles are another option and offer some of the greatest aesthetic appeal among all roofing materials. They’re a great choice for cottages or other rustic structures and can add an element of charm to any house. They’re also available in curved shapes to create unique features like bellow towers or onion roofs.

You can also find shingles that are certified to meet all of your home’s safety and fire standards. These shingles will have the label of a third-party inspector to show that they’re safe and compliant with all building codes.

If you have a roof that requires shingles to be secured with flashing, make sure that the installers are skilled and knowledgeable. The flashing should be nailed in with the correct spacing and angle to keep the shingles secure and to avoid moisture build-up in your attic. They should also inspect your roof for any areas that are prone to leaks and check the condition of the shingles to ensure they’re still providing proper protection for your home.

Tiles

Tiles are pieces of hard-wearing material, such as ceramic or stone, that can be arranged in an array to cover a roof. They can also be used for floors, walls and decorative purposes like mosaics.

Tile roofing offers an aesthetically pleasing option for homeowners looking for a more traditional look. They are available in a variety of colors, shapes and sizes to suit any home style. The insulating properties of tile provide an excellent buffer against both hot and cold weather, which can help lower heating and cooling costs. Additionally, clay tiles are fire-resistant and durable enough to withstand a wide range of environmental conditions.

While clay and concrete are the most common types of tiles, there are other options as well. Wood, such as cedar, can be used to create a more natural look, though it requires more maintenance and isn’t as energy efficient as other types of tiles. In addition, it’s susceptible to mold and mildew growth and isn’t as fire-resistant as other materials.

Another alternative is terra-cotta tiles, which are made of fired and molded clay. They are similar to clay roof tiles but offer a more earthy aesthetic, and they can be used in conjunction with other types of roofing materials. The natural oils found in the clay can help protect against fungus, mildew and moss.

Tile roofs need a proper underlayment to prevent leaks. Typically, a layer of Type II No. 30 or No. 43 felt is installed prior to the main tiles. A waterproofing membrane may also be added to the underlayment to prevent moisture from seeping in at the seams.

There are several different styles of roof tiles, including pantiles and mission tiles. Pantiles consolidate the pan and cover into a single piece, which helps to prevent the cracks that can lead to leaking. Mission tiles, on the other hand, have a distinctive S-shaped profile and are designed to fit on a roof’s ridge and hip areas. These tiles are generally glazed for better water resistance. However, it’s important to remember that not all glazed tiles are stain-resistant, and a number of other factors can affect the durability of a tiled roof.

Slate

A durable roofing material that has been in use for centuries, slate is made from natural rock that has been compressed over time into strong blocks with interlocking edges. They can withstand the force of hail and high winds, which can damage other roofing materials, and are also naturally resistant to corrosion. Slate is also a fireproof and non-abrasive material that won’t cause any damage to trees or landscaping. A slate roof is also an excellent choice for homes in areas with high rainfall, as they can withstand heavy amounts of water.

This metamorphic rock is mined in many countries throughout the world, with most of the slate used for roofing coming from England, Wales, France, and Southern Germany. It is also commonly used in the United States, particularly in the states of Vermont, New York and Pennsylvania. It is harvested in large slabs, and then sliced or split into different thicknesses for use in various applications. It is also used for pavement stones, pool tables and chalkboards, flooring materials and gravestones.

While it can be expensive compared to other roofing options, slate is a long-lasting and attractive option that adds value to your home. It is important to hire a roofer that is familiar with the installation of slate roofing, as it requires specialized tools like a slater’s hammer and a tool for punching holes for nails. A qualified professional will also have the right ladders and hooks, as well as a special nail gun that is designed to accommodate slate tiles.

Because slate has low water absorption and is incredibly hard, it can last up to three times longer than a roof that uses asphalt shingles. It also has a natural beauty that can enhance the aesthetic of any home, and is often favored by homeowners who are interested in historical buildings.

While slate is a good choice for a wide range of roofing styles, it is not recommended for flat or low-sloped roofs. In addition, it can be very heavy and might not be able to support the structure of certain roofs. Before installing a slate roof, it is a good idea to consult with a structural engineer to make sure that the structure of the building can handle the weight and other specifications of the roofing.

Fascia

Fascia is a finishing component that covers the ends of the roof’s rafters and protects them from moisture damage. It also helps to prevent rainwater from flowing under the shingles and can even be used to support guttering. When properly maintained, a fascia provides a polished look to your roof and can increase the resale value of your home. However, when damaged or not in place, it can expose the interior attic space to water, which can result in rot and other structural problems. Luckily, proper roofing fascia installation and maintenance is relatively simple.

Fascia boards are long, straight boards that run along the lower edge of your roof and are fixed directly to the ends of the rafters. They help to provide a finished look to your roof and are also responsible for supporting the bottom row of tiles as well as guttering. They are available in a variety of materials, including wood, PVC, aluminum, and vinyl. Fascia can be painted or stained to match the color of your house and enhance its curb appeal.

Choosing the Right Fascia Material

When selecting your fascia, consider your local weather conditions and building codes. For example, if your area experiences frequent rainfall and strong winds, you will want to choose a fascia that can stand up to these harsh conditions. You should also choose a fascia that is suitable for the style of your home and your budget.

If you choose to go with wood fascia, you will need to maintain it regularly by sealing it from moisture to avoid rotting and decay. You should also stain or paint it regularly to protect it from the elements and to ensure that it matches the rest of your home’s exterior. However, if you are not willing to commit to regular maintenance, it might be wiser to opt for another type of fascia board.

PVC fascia boards, also known as uPVC or PVCu, are a popular choice for new homes due to their durability and resistance to the elements. They are lightweight, sturdy, and come in a variety of colors. They are not as visually appealing as some other options, but they can last for 30 years or more and are impervious to termite infestations and rot.