15 Minute Bedtime Self-Massage - Go to Sleep Relaxed and Wake Up Restored
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- Опубліковано 21 сер 2024
- Join me for a soothing self-massage to help you wind down, put away the day, and relax into a restorative sleep. In this video, we’ll address the areas of the body that tend to hold a lot of tension, even as we sleep, including the scalp, head, jaw, face, shoulders, and belly. We’ll also visit a few acupressure points as a yummy bonus.
Today, many of us go to bed straight from our frantic workdays, without giving ourselves time to wind down and prepare for a good sleep.
Getting quality sleep is essential for our executive functioning, immune systems, and moods, and substantially lowers our risk of serious injuries and illnesses. But when we bring our work or anxiety to bed with us, chances are we won’t sleep as much and as well and we should.
When we go to bed tense, there are tendencies to grind our teeth, creating jaw pain and dental issues. We are more susceptible to pain and spasms - often in our necks and back. We can also wake up fatigued, and have low energy throughout the day.
Make sure to put away the screens at least one-half hour before bed. The light from our devices stimulates the optic nerve, telling our bodies that it’s time to be awake. Dim the lights, and make sure the environment is quiet and calm. You can listen to relaxing music, take a warm bath, or read for leisure.
And of course, don’t forget to put this self-massage into your bedtime routine. Your body and mind will thank you!
I want to help YOU! Email me at RachelRichardsMassage@gmail.com to learn about personalized video wellness coaching!
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Rachael, you are the best! My wife had been suffering from tension & migraine headaches for years. We've been using your methods nightly with great results! She usually got severe headaches weekly; lasting for anywhere from 2-5 days. Since we started your massages, she has only been getting mild headaches that last only a day or 2. And the frequency is only about twice a month! We/I do this nightly for 15-30 minutes and hope to completely eliminate the headaches forever! Thank you, so much! Ron & Libby
I can't tell you how much that means to me. I'm thrilled that my video has been so helpful for your wife! If you haven't already seen them, I also have self-massages for migraines and tension headaches:
ua-cam.com/video/x4W4VhU8BMY/v-deo.html
ua-cam.com/video/lQK95Ax58w4/v-deo.html
Lovely.❤❤❤
I woke up too early and was feeling really tense
This helped tremendously 😊. Thank you
So glad to hear that, Phil! Thanks for sharing :)
So so good - so effective for tension. Thank you.
So happy to hear that!
Rachel is an angel for this little community.
You are so kind :)
pressing down on my middle of my forehead was so relaxing.. I was so relaxed and started laughing ❤
Wonderful to hear!
Thank you so much. Feel so good 🤍
I'm so glad!
i wish you would post more often i can see this being beneficial
Thanks, Christopher! I currently post every other week on Thursdays, but I do hope to increase to once a week.
@@rachelrichardsmassage9660 once a week would be amazing! Even if it’s a repeat, it’s a nice remidmer
Thank you Rachel
My pleasure!
I slept very well last night. Thank you for your wonderful videos! 😊 feeling better! ❤
That's wonderful to hear, Tammy! Thank YOU for being here :)
I was doing gua sha on my face. Then I used the tool to massage the spots behind my ears and slowly went to my scalp. There are so many tender spots on my scalp! I wonder if there is such a thing as a scalp massage. I went online and found your channel. I did this video and another one of yours on scalp massage. My scalp felt warm after the exercises. I trust it is good due to the blood flow. Now I feel so relaxed and am ready to go to bed. Thank you very much for your videos. They are short, clear and simple to follow. xx
I'm so happy to hear that, Lis!
Thank you Rachel, your Videos really relax me before I retire to bed after a hard, tiresome day at work. Your so calm and relaxing in your voice and manner❤️❤️🙂🙂 Thank you for helping me relax and achieve a peaceful nights sleep 💤💤 xx. I love watching your videos now at the end of the day
I'm so happy that my videos are helping you sleep well, Peter! Thank you for sharing :)
Thank you so much for your powerful help Rachel ❤
So glad it's helpful!
thank you so much. i do this after work and i feel so relaxed eveey morning ❤️❤️❤️❤️
That's wonderful, Romalene! I'm so happy you shared that :)
This has helped me to fall asleep sooner, so thank you. Would you mind doing a full video for jaw clenching and bruxism? UA-cam is full of short videos with "quick fixes" but I would like something longer that goes deeper into all affected areas and pain prevention
Also love your videos and your book, they have helped me to cope with my troubles a little better
Happy to hear that, Elysia! A longer video dedicating to jaw clenching and bruising is a fantastic idea! I’ve already added it to the list. Thank you, and stay tuned!
Hello dear Rachel this felt wonderful especially those last points holding the nose bridge point for so long, as I am often bothered with sinus issues and this point felt really good. Very relaxing massage, thank you so much 😊.
I'm so glad to hear that, Katrina! Thanks for sharing :)
I just subscribed. I am trying this in the morning just to see. I had to stop because I was getting sleepy.😀 I will try this tonight. Thank you so much!
That is too funny! Welcome to the community, Kathleen. I'm glad you're here :)
Thanks from Paris, you're amazing !
My pleasure, Miren! Sending you my gratitude from NYC :)
Hi Rachel,
Been border insomnia since I lost my wife last year - sorry to say didn’t really work. :(
Felt nice & relaxed when going to sleep to in the three times I have tried now still wake for no reason from 03.30 onwards & take around an hour to get back to sleep mode. Wanted to say it was a success. 🤷♂️
Thanks for sharing! This isn't meant to treat insomnia - more of a wind down and get ready for bed sort of routine. I do have a video to help with insomnia, if you'd like to give that a try: ua-cam.com/video/LuoftahXt6g/v-deo.html
@@rachelrichardsmassage9660 Hi Rachel- I found the insomnia video last night &….it WORKED! 😍😍
I slept until 06.15 this morning for 6.5 hours (“normal”for me
😂) Thank you, thank you, thank you!
Also you are a very brave lady - I had what you suffered from in my late teens. Would love to compare notes as you are the first person I have met who has. (Or admitted it)
Again, thank you. 🤗
Great joy to watch you. Thanks a lot. Greetings from Germany.
Thanks for your lovely comments. Sending healing vibes from NYC!
I can watch this all day
It might make you sleepy :)
This video really helped me relax after a tiring day at work..🙏
Wonderful, Subhajit!
Thank you so much for your powerful help Rachel
So glad it was helpful, Matteo!
I fell asleep so fast after this. Thank you 😊
That's great, Mae!
Very relaxing routine! Helped me get to sleep faster last night. Thanks so much!
I'm so glad it helped! Getting enough quality sleep makes all the difference :)
Thank you so much and very much interested. Hope to see more massage techniques from you. It help us a lot especially nowadays of having this global pandemic. So much stress and tension that a lot of us are experiencing. Hope for more ...
Thanks, Myrna! Yes, there's lots more to come! Have you checked out my channel? You'll find over 100 videos, most of which are self-massages. Stay tuned for more!
Thank you so much! I always look forward to your uploads!
Thank YOU so much for your wonderful support, Hannah! It means so much to me.
Excellent... Now I can massage myself because my wife doesn't like to give me a massage.
Glad this helped 😊
I have bad anxiety and own a buisness but stuying to be a doctor. Your videos help me alot. Would love to hear back from you.
I'm so glad that my videos help you, Nathan! Sounds like you have a very busy schedule, and I applaud you for taking the time to care for yourself :)
@@rachelrichardsmassage9660 thank you so much for replying. If you do another video would love if you would give me a shout out.
thank you for sharing rachel love your videos i feel relaxed now xxxx
I'm so glad, Craig! Thanks for being here :)
I have Bell's Palsy for about a week. Hoping these massages help.
I hope they do too!
Always so so wonderful thank you
You are so welcome, Toby! Glad you like it :)
Double like!
Double thanks!
I watch this most evenings now thank you. I wonder if you have any recommendations for when we're sick? Anything that you find helps if you have been coughing or have sinus issues. It's that time of year and I'd be interested if you know anything that might be helpful
That's great to hear! And yes, here's one for colds and flu: ua-cam.com/video/WL2XwLWJj8A/v-deo.html
and for sinuses: ua-cam.com/video/EzSk5VXnAlw/v-deo.html
Let me know if that's helpful!
@@rachelrichardsmassage9660 thank you so much I'm just getting over the end of covid and luckily I only had symptoms as if of a bad cold but it was effecting my sleep. Thank you so much
Thank you.
My pleasure, Aura!
Love your vibes ♥️
Many thanks, Lynn!
This is so . I don’t like people touching me but I like getting massages lol
Great content
Thanks so much! Glad you like it :)
i really liked your videos😇😇😇
I'm so happy to hear that! That means so much to me :)
What’s your age? You look so healthy. I imagine the exercises are keeping you looking younger.
They are, Stephan. I'm actually 97!
@@rachelrichardsmassage9660 Sorry I wasn’t implying you are older than you look. I take it I shouldn’t be asking a lady her age then.
@@sjacrane No apology necessary! Just messing with you :)
@@rachelrichardsmassage9660 I know you are you fox ; )
Me too- not a haircut since quarantine
Lot of vacuuming and clogged drains, right? 🙂
❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️
Can u help how to handle day time sleepiness.especially whrn studying.i am mom of girl .28 old i am.and study fr job exam
Thanks for that great question, Pranika! I wish I could give you a simple answer, but there are so many factors to consider: sleep, diet, exercise, anxiety, self-care, social life, family, medication side effects, general health, etc. Basically, the better you take care of your body and mind, the less you'll feel sleepy during the day.
Does it help for migraine headache either?
It might, but I actually have a self-massage just for migraines: ua-cam.com/video/x4W4VhU8BMY/v-deo.html
🥰
It felt good, but now I have a headache. or maybe I had one before but didn't notice it until I slowed down. idk.
Can you do this laying down?
Certainly!
:)
You're probably the most beautiful woman I've seen in my life. You look like a mix of Charlotte from SATC and Natalie Portman.
How very flattering! Thank you :)
@@rachelrichardsmassage9660 You're welcome :) thanks for the videos, they are very educational and you're undoubtedly helping a lot of people.