The fast pace of modern life often makes it difficult to pause and rest. It can make getting a decent night's sleep on a consistent basis seem impossible.
 
However, sleep is just as crucial for health as nutrition and exercise. Sleep improves cognitive performance, emotions, and overall health.
 
Not obtaining enough quality sleep on a regular basis increases the risk of a variety of diseases and disorders. These range from heart disease and stroke to obesity and dementia.
 
There is more to excellent sleep than the number of hours spent in bed, says Dr. Marishka Brown, a sleep expert at NIH. “Healthy sleep encompasses three major things. One is how much sleep you get. Another is sleep quality—that you get uninterrupted and refreshing sleep. The last is a consistent sleep schedule.”
 
People who work the night shift or have erratic schedules may find it difficult to get enough sleep. And times of extreme stress, such as the present pandemic, can disturb our usual sleeping patterns.
 
According to the National Sleep Foundation, "excellent" sleep quality is defined as falling asleep within 30 minutes and remaining asleep throughout the night with no more than one mid-sleep waking and being able to fall back asleep within 20 minutes of waking up 
 
Sleep is well-known to be crucial to our physical and mental health. Despite this, a disturbing amount of people are consistently deprived of decent sleep and are noticeably drowsy during the day.
 
Many people may find it difficult to implement all of these strategies. But keep in mind that it's not all or nothing; you may begin with little modifications and gradually progress toward improved sleep habits, commonly known as sleep hygiene.
 
We've divided these sleep hygiene improvements into four categories to make them more approachable:

• Creating a Sleep-Inducing Bedroom
• Optimising Your Sleep Schedule
• Crafting a Pre-Bedtime Routine
• Fostering Pro-Sleep Habits During the Day
  
  

 Check out the infographic below by EZ Living Interiors which takes a look at ‘How To Improve See Quality’

If you're struggling with a good night sleep book online for a pillow and sleep consultation so we can help you improve the quality of your sleep.

If you're a morning person you would be bouncing out of bed, full of energy, ready to start your day. That's because your sleep habits align with the normal workday hours of 8 to 5. If you are in the habit of waking up early you would be less likely to experience sleep problems.
 
On the other hand, if you are a night person you tend to be more active during the afternoon and evening hours and are more prone to staying up late. This disrupts sleep habits which can result in a higher risk of depression.
 
A study conducted by the UK Biobank used sleep data on participants and found that unnatural sleep habits could cause depression, anxiety, and low well-being. These health problems appear to be caused by the disruption of the circadian rhythm as prior studies suggest that there is a relationship between our sleep cycle and depression. Studies indicate that circadian rhythm disruption can also lead to not enough and poor-quality sleep which could most likely cause mood disorders. 
 
You are less likely to suffer from depression if you are a morning person; your feeling of well-being is more intense, and this may be due to greater light exposure.

​Here are some additional statistics:

​You can now appreciate the importance of sleep, and your sleeping can only get better over time when you have followed some of the recommendations you've just read.

​Good luck. I'd love to hear what you have to say.​

​The video below shows some examples of major restorative dental treatments and procedures:

Did you know lengthy dental treatments could harm or aggravate your Temporomandibular Joint (TMJ) and masticatory muscles? This occurs as a result of having to open your mouth wide during your dental treatments, which may trigger pain or worsen existing discomfort. 

There is a benefit to break up long appointments into shorter sessions to give your jaw the chance to rest in-between treatments. Also, during treatments, as often as possible, try to keep your mouth closed to prevent aggravating your TMJ. 

What you might not know is that you can come in for preventive treatments to lessen the chances of having TMJ or other issues as a result of lengthy dental procedures. Want to know more about jaw and TMJ pain relief?
Click here. 

Melbourne, Australia, June 8th 2021: - Inner Outer Health is proud to have been nominated for a 2021 Best of Business Telstra Award in the Championing Health category.

Customer service is a lost art these days. I’m honoured to have been singled out for going well beyond treatments with attention to patient wellbeing, especially during one of the most stressful times we’ve ever faced with COVID and nominated in the Championing Health category.

Wish us luck!

About the Telstra Best Of Business Awards:
The Telstra Best of Business Awards were created to give small to medium-sized businesses a platform to celebrate achievements and stories with their peers, and opportunities to learn from Australia's best business minds.
 
The reimagined Telstra Best of Business Awards honour the 28-year legacy of both the Telstra Business Awards and Telstra Business Women's Awards helping put Australia's best small and medium businesses where they deserve to be – in the spotlight.

It's such an exciting time to celebrate Myotherapy Awareness Week 2021.

I've been honoured, privileged and grateful to be a myotherapist for the last 20 years. I've had the opportunity to change people lives one person at a time, connecting with them on all levels and building long and lasting relationships especially, with clients I have to know greater than ten years who come and go. You know who you are. I'm truly humbled and blessed to be a myotherapist for all those years, and funny enough it, feels like I only started yesterday. It's what lights my fire and fulfils my soul, spirit and purpose to do what I love to do every day. The day this changes, I hang my hands up and pursuit my next step in life.

The Myotherapy Association Australia has played a massive role in creating awareness of myotherapy to the public. It's their commitment and driving force that has helped bring myotherapy to the forefront.

Happy Myotherapy Awareness Week - Staying Strong TOGETHER.

The Premier of Victoria has announced, the whole of Victoria will move to circuit-breaker action from 11:59pm tonight until 11:59pm on Wednesday, 17 February 2021. Five-day lockdown is in response to the growing coronavirus outbreak in Melbourne.

There are only 4 reasons to leave home:

1. Shopping for necessary goods and services (one person per household, once per day, a support person can accompany if required)
2. Caregiving or compassionate reasons
3. Essential work or permitted education
4. Exercise (can leave for two hours of exercise)
   
   

Face masks must been worn both indoors and outdoors unless an exemption applies. Also there is a travel limit of 5km from your primary residence.

CLOSED

• Public and private gatherings
• Schools
• Higher education and training
• Religious gatherings and ceremonies
• Indoor physical recreation and sport
• Play centres, indoor skateparks, indoor trampolining centres
• Swimming pools, hydrotherapy pools, spas, saunas, steam rooms, springs
• Other/general retail
• Auction houses
• Hairdressing, beauty, personal care
• Hospitality – Dine in service
• Real estate services

OPEN

• Early learning centres, childcare, family day care
• Essential retail
• Hospitality – take away only
• Funerals (indoor and outdoor) restrictions apply
• Weddings (indoor and outdoor) restrictions apply

Please see link below for more detailed information
https://www.premier.vic.gov.au/sites/default/files/2021-02/210212%20-%20Table%20of%20restrictions.pdf

Thank you Helena Celejowski from Banyule City Council and Ken Nakanishi from Hikari Photography for the outstanding work you both did to help me promote my business. I must admit I was not expecting this outcome and I’m truly grateful and honored to have had both of you here in my clinic and to your team for creating this fabulous video montage.

I appreciate you both took the time to come to get to know me and my business and I appreciate Ken with his photography talent to take great photos of the clinic.

I have truly missed helping relieve my clients’ aches and pain and taking them on a floatation therapy journey since the COVID stage 4 lockdown was enforced.

I admire the concept of creating videos to get people to rediscover local businesses and  shops right here in our neighbourhood.

Click here or copy and paste the link below on your browser to watch the video on Facebook:
https://www.facebook.com/RediscoverLocal/videos/2777920279120987/   
 

Also click on other links below which you may find useful.

• Banyule Business 
• Rediscover Local 

I know for me, this week was slightly challenging with the change to daylight saving for the first few days.
I realised this when I started to question myself why am I feeling the way I was and it suddenly adorned on me it was because of daylight savings.

Did you know moving our clocks can disrupt our sleep patterns?  Losing one hour of sleep in the spring is more difficult to adjust to than gaining an hour in the autumn, which is when we move the clocks, back one hour.

Our circadian rhythm, our internal body clock will need to adjust to the time change. Most people, however; will do this without any problem while others need to be aware that there is an increased chance of sleepiness, especially while the body adjusts to the new time frame. Daylight saving throws our circadian rhythms out of sync because you suddenly require to wake at a time when the body clock is still programmed for sleep. If you, however, adjust your bedtime earlier for about 3 or 4 nights before the daylight savings transition, you will reduce the risk of sleep loss, and become less susceptible to sleepiness the next day.

Here are 10 tips for you to prepare and adjust to daylight saving time:-

1. Plan to get between 7 to 9 hours of sleep each night.
2. Avoid drinking coffee; tea or other caffeine drinks in the evening.
3. Avoid smoking just before you go to bed or during the night.
4. When you first wake up in the morning and make your bedroom as bright as possible.
5. Don’t exercise just before you go to bed plan and it for another time.
6. Eat a good healthy breakfast.
7. Plan to go outside in the sunlight in the early mornings.
8. Avoid going to bed hungry or eating a large meal.
9. You want to make sure you go to bed 15 -20 minutes earlier for the first 3 to 4 days before putting the clocks forward.
10. Plan to set your alarm 30 minutes earlier on Saturday and Sunday mornings ready for the early start on Monday.

Aaron Frankcomb top ranked squash player and coach from East Squash Academy in Sydney vertiball testimonial. 
Check it out...

BTW if you are interested in purchasing a vertiball click on the link here.

For your peace of mind, I’m offering you a 100% Money Back Guarantee. Simply give vertiball a go for 4 weeks and if you don’t notice any improvement in flexibility and/or pain relief, I’ll give you your money back, no questions asked (just make sure you keep the great packaging!)

This was a great article that was provided by Marc Dussault of Exponential Programs.

We are truly in amazing times as people and companies are becoming creative and innovative with new ideas to improve our lives.

PepsiCo is planning to launch a drink to help people get a better sleep as unfortunately, people are struggling with stress. Click the link here to read the article.

With the COVID curfew and lockdown, a lot of people are stressed and are having difficulty sleeping. I have been doing pillow and sleep consultations for years as a supplementary service to myotherapy.

This is a timely TED talk and I hope you spend the time watching the video. It will blow your mind and change the way you view stress especially in this time with Covid-19 and our financial crises.

Below are some interesting things Kelly McGonigal spoke about throughout her presentation which I have quoted and found them insightful and enlightening. Before you read any further watch her TED talk first.

"How you think about stress matters."

"This is my body helping me to rise to the challenge and when you view stress in that way your body believes you and your stress response becomes healthier".

"How you think and how you act can transform your experiences of stress".

I imagine you may find this will change your perspectives and views which may allow you to become more self aware of your self and being able to manage your own stress levels moving forwards. Enjoy...

Finally, I now have solar panels installed at the clinic!

Many of you would not have seen it because of the COVID lockdown and our stage 4 restrictions and 8pm curfew; so while the tradesmen were working I took progress photos to share with you. When the lockdown is lifted you will get the opportunity to see what it looks like when you come in for your float, myotherapy or remedial massage. I think it looks sexy; but that’s just me!

The timing is never right when deciding whether to get solar panels installed, but I finally decided to bite the bullet and have it installed. If I had known what I know now, I would have got them installed earlier because my ROI (return on investment) would have probably paid for the solar panels. I guess it’s better late than never; right?

There were many reasons why I decided to have solar panels installed at the clinic.

• To drastically reduce the electric costs, which would be a dream come true. We have float tanks running 24 hours, 7 days a week as well as washing and drying towels used for float, myotherapy and massage services, which uses a huge amount of electricity. Although  I used the clothesline frequently and have an undercover space, there is only so much drying you can do before I have to use the dryer. I have to say I really don’t like using the dryer and ONLY use it when I am desperate. To avoid using the dryer I would even dry towels overnight inside the clinic by leaving them over chairs to dry using the warmth inside of the clinic.
• To protect against rising energy costs.
• Solar energy protects the environment and represents a clean, green source of energy.
• To demonstrate my commitment to sustainability.
• Sustainability and corporate social responsibilities are important components of an organization’s culture and values.
• To earn a greater ROI.
• Increase property value when it’s time to sell (not something I will be doing anytime soon).
  

Solar Panel Installment Stages

You’re probably wondering why I’m sharing this story with you. It’s because I learnt a lot going through this experience myself and felt compelled to share it with you. I truly hope this helps someone who finds themselves stuck and needs some guidance, insights or recommendations.

You really want to be aware of a few things when you are talking to different solar companies such as:

Another helpful hit is you might want to watch this YouTube video below - Solar '101' 2020 Edition - A beginner's guide for solar for Australians. It's worth your time and I promise you won’t be disappointed. I found this after my solar was installed and I must admit I wished I had seen this before I got my installed. This is the reason I highly recommend you watch this as a starting resource. And to make your life easier here is the PDF link if you just would rather read instead of watching the YouTube video.

Below are a few websites that may help you with understanding solar panels.

• Australian Energy Foundation
• Choice Product Review
• Canstar Blue
• Solar Power Glossary
• Solar '101' 2020 Edition - A Beginner's Guide for Solar for Australians
• Solar Guide PDF

 
Gook luck with your solar panel seach.

I’m still open for Myotherapy, but with strict restrictions in place. If you’re in pain or distress, please contact me to determine if you qualify to come into the clinic for a treatment.
 
​I haven’t been this excited about a product in a long time. Vertiball is really amazing.
 
What I’m most excited about is that you can ‘self-treat’ your chest muscles, which is one of the most common problem areas I see with people who have rounded shoulders, leading to bad posture that can contribute to chronic headaches, back and neck pain and even the feeling of pins and needles in their extremities.
 
This issue has become prevalent with people working from home because of COVID at their kitchen tables on their lounges and even sitting on their beds.
 
Vertiball can closely ‘replicate’ the benefits of trigger point therapy. Please remember vertiball can’t replace your myotherapy treatments with me, but it’s something you can do “in-between” sessions.

I’ve just received 10 vertiballs that have taken weeks to arrive because the whole world is struggling with the physical repercussions of the lockdown restrictions.
 
To make sure to get one of the first 10 vertiballs, click here.
 
You won’t be disappointed, in fact, I’m so sure of it, I’m extending a 30-day 100% product money-back guarantee, as long as you return the product in its original (non-damaged) packaging.
 
FYI, vertiball quantities are currently limited because the overseas manufacturer has been inundated with orders because of COVID-19. You’re not alone with aches and pains and wanting to self-treat…
 
Click here to get relief now, I only have 10 vertiballs. The next shipment is 4-6 weeks away.

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Disposable masks are effective against dust, fog, bacteria, car exhaust, and filtration of pollen or infectious pathogens. It is best suitable for:

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If you are not 100% convinced about the face mask product please download the PDF files for further clarification.

Did you know the older you get, the more noise your joints can make? Especially now with Covid-19 a lot of us are inactive, sitting in front of our computers for long periods, watching a lot of TV and reading book or with our devices.

We have all experienced this before when our knees snap when standing up, our necks crack when we turn our heads or our ankles pop when we rotate them.

You may think there’s something wrong with your joints when you hear them pinging away especially when the joint cracking is loud. According to orthopedic surgeon Kim L. Stearns, MD “creaking and snapping joints might be annoying, but they usually are nothing to worry about.” However; if there is constant cracking coupled with any pain or swelling, that can be a sign that something is wrong. If there is pain, you may have an injury that requires treatment from your therapist.

1. Why do my joints make noise?
The older we get, the more noise our joints make because some of our cartilage wears away as part of the normal aging process. Then these surfaces get a little rougher and so we get more noise as they rub against each other. What’s interesting is that the joint sounds can come and go, depending on how we position our bodies when we sit, sleep and how we move.

Cracking, popping joints are so common that is it one of the most frequent questions my clients ask me during their myotherapy sessions with me.

2. What’s that sound?
There are a few reasons why our joints snap and crack. When we go to the gym and do repetitive exercises we might notice a clicking or soft snapping sound each time we bend our arm or leg. This sound usually indicates that our muscle is tight, and is therefore rubbing and causing friction around the bone. The sound also could be coming from tendons rubbing over the bone. We can do gentle stretching to help reduce the snapping.

Did you know? The noisiest joint is your shoulder because there are so many moving parts and so many tendons that move over bones.

3. Why do my knuckles crack?
The cracking is the sound of gas being released from the joint, it’s called cavitation. The sound is coming from the compression of nitrogen bubbles that naturally occur in the spaces of the joints. The belief that cracking your knuckles is bad for your joints is an old wives’ tale. There is no science to suggest it’s bad for your joints.

One of the best ways to avoid creaking joints is to get up and move as much as you can during the day especially with the Covid-19 pandemic at the moment. The more you move, the more your body lubricates itself. When you have been sitting or being inactive the fluid in your joints don’t move and the more active you are, the more your joints lubricate themselves.

I guess you can say: Motion is lotion.