Blog
25/04/2025
My top sleep tips
We’ve all had those nights, whether is it falling asleep or waking in the early hours and checking the clock every hour and then waking up feeling like you’ve barely slept.
Quality sleep is one of the most important foundations of good health, yet it’s something so many of us struggle with. The good news? A few simple changes could make a big difference. Here are some of my favourite top sleep tips to help you drift off faster, sleep deeper, and wake up refreshed 😊
1. Stick to a Sleep Schedule
Your body loves routine. Try to go to bed and wake up at the same time every day—even on weekends. This helps regulate your internal clock, making it easier to fall asleep and wake up naturally.
2. Create a Wind-Down Routine
Your brain needs signals that it’s time to shift gears. Dim the lights, disconnect from screens, and do something relaxing like reading, journaling, or listening to calm music an hour before bed. Think of it as your personal bedtime ritual. I love reading and now can’t settle unless I have a book at my bedside ready (a trip to the library is a monthly highlight for me…!!)
3. Limit Screen Time Before Bed
The blue light from phones, tablets, and TVs can mess with your body’s melatonin production, which makes falling asleep harder. Try putting your devices down at least 30–60 minutes before bedtime.
4. Keep Your Room Cool, Dark, and Quiet
Your sleep environment plays a huge role in how well you rest. Aim for a cool room (around 16–19°C), invest in blackout curtains or an eye mask, and consider using white noise or earplugs if noise is an issue.
5. Be Smart About Caffeine and Alcohol
Caffeine can stay in your system for 6–8 hours, so that late afternoon latte might be the reason you're staring at the ceiling at 2 a.m. Alcohol may make you drowsy, but it disrupts REM sleep, which is essential for feeling rested. I always have an awful nights sleep after a few G&T’s…so best avoided for me to sleep well! Isn’t being a grown up the best??!?!?
6. Get Some Sunlight During the Day
Natural light helps regulate your body’s circadian rhythm. Try to get outside for at least 15–30 minutes, especially in the morning. Bonus: it can also boost your mood and energy.
7. Don’t Lie Awake in Bed
If you can’t fall asleep after 20–30 minutes, don’t just toss and turn. Get out of bed and do something relaxing in dim lighting until you feel sleepy again. This helps your brain associate your bed with sleeping—not frustration.
8. Try Relaxation Techniques
Deep breathing, meditation, or progressive muscle relaxation can calm your mind and body. Even a few minutes of mindfulness can ease you into sleep mode.
9. Exercise Regularly—But Not Right Before Bed
Regular physical activity promotes better sleep, but try to avoid intense workouts too close to bedtime. Morning or afternoon exercise is ideal for most people.
10. Watch What You Eat Before Bed
Heavy, spicy, or sugary meals can lead to discomfort and indigestion. If you’re hungry before bed, go for a light snack like a banana, yogurt, or a handful of almonds.
My final and best tip for a good night’s sleep? Book in for a treatment 😉
Final Thoughts
Great sleep isn’t just a luxury—it’s a necessity. With a few tweaks to your daily routine and sleep environment, you can improve the quality of your rest and feel better day after day. Sweet dreams!
Oh a quick reminder that my first Newsletter (including an exclusive special offer only for Newsletter recipients!!) will be hitting your inboxes on the 1st May!!
If you would like to be added to the mailing list please let me know by sending me an email to francespareflexology@yahoo.co.uk
18/03/2025
The Healing Power of Reflexology: What to Expect During a Session
Reflexology, is an ancient practice that has been used for thousands of years, is gaining popularity as more and more people seek holistic ways to manage stress, improve health, and promote overall well-being. But if you've never experienced a reflexology session, you may be wondering: What exactly is it, and what can I expect during a treatment?
In this blog post, we'll explore the healing power of reflexology, dive into what happens during a session, and help you understand why it’s an incredibly effective therapy for a range of conditions.
What Is Reflexology?
Reflexology is based on the premise that specific points on the feet, hands, ears and face correspond to different organs, systems, and parts of the body. By applying gentle pressure to these reflex points, a reflexologist helps to stimulate the body's natural healing abilities.
The goal is to bring balance, improve circulation, reduce tension and promote relaxation.
Unlike traditional massage, which targets muscle tissue, reflexology works through the nervous system and energy pathways in the body.
This makes it not only a therapeutic treatment for physical issues but also a deeply relaxing and restorative experience for mental and emotional health.
What to Expect During a Reflexology Session
If you’ve never had a reflexology session before, you may wonder what it’s like to lie down and have pressure applied to your feet or hands. Let’s walk through the typical experience so you’ll know what to expect.
1. A Comfortable and Relaxing Environment
When you arrive for your reflexology appointment, you’ll be welcomed into a calm, quiet space.
I usually play soothing music, have low lighting, light candles, provide blankets and pillows to help set the tone for deep relaxation.
If you would prefer no music, quieter/louder music, more warmth or less then please let me know. I will check with you before and during the treatment to ensure you are comfortable.
I will ask you to remove your shoes and socks, but you can keep your clothing on during the session.
2. Initial Consultation
Before starting the session, I will ask you a few questions about your health and wellness goals. This will include any current issues you're dealing with, such as stress, digestive problems, or tension in the body. Also any medication that you are currently taking.
This helps me tailor the treatment to your needs. If you have specific concerns, make sure to mention to me so I can focus on the areas that need attention.
3. Gentle Pressure on Reflex Points
I will begin by cleaning your feet and applying some reflexology wax to both your feet, ankles and lower leg area.
I will then begin the treatment with gentle pressure to different reflex points on your feet (or hands, depending on your treatment). These points correspond to different organs and systems of your body.
Throughout the session, I will use various techniques, including thumb walking, finger pressure, and even small circular movements, to stimulate the reflex points. The pressure is firm but never painful, and many clients find the sensation deeply relaxing.
4. Possible Sensations During the Treatment
As I work on specific areas, you might experience some mild tenderness or sensitivity, especially if certain reflex points are out of balance or related to a current health issue. For example, you may feel a slight discomfort when pressure is applied to areas corresponding to your digestive system if you’ve been experiencing bloating or indigestion.
However, any discomfort should not last long and will often diminish as the session progresses. Most people find the treatment deeply soothing, and many report feeling a sense of relief as the pressure releases tension and restores energy flow.
5. A Feeling of Deep Relaxation
As the session continues, you will likely start to feel more relaxed. Reflexology stimulates the parasympathetic nervous system (the "rest and digest" system), which encourages a deep state of relaxation. Some people even fall asleep during the treatment! By the end of the session, your body should feel lighter, calmer, and more balanced.
6. Post-Session Effects
After your reflexology session, it’s common to feel a sense of calm and clarity. Some people experience an immediate boost in energy or a greater sense of well-being. It’s also possible to experience mild symptoms of detoxification, such as increased thirst, as the body releases rebalances.
In the days following your session, you may notice improvements in your mood, sleep quality, digestion, or pain levels. Reflexology can also promote a general sense of well-being, so you may feel an uplifted energy and more focused mental clarity.
The Benefits of Reflexology
Reflexology is not only deeply relaxing, but it also offers a wide range of health benefits. Here are just a few:
· Aiding Sleeping
· Releases Tension
· Improves Mood
· Promotes Wellbeing
· Relaxation
Conclusion
Reflexology is a powerful and gentle therapy that offers numerous health benefits. Whether you're looking to reduce stress or simply enjoy a deeply relaxing experience, reflexology is a great option to consider.
You’ll leave feeling rejuvenated, balanced, and empowered on your journey toward better health.
If you're curious about trying reflexology for yourself, schedule a session and try it.
Check out the Association of Reflexologists (https://www.aor.org.uk )for more details about Reflexology, they also have a search function to find your local reflexologists who can guide you through the process and customise the treatment to your needs.
I am full member of the Association of Reflexologists, fully insured and hold an enhanced DBS check.
Any questions or if you would like to book in please let me know.
18/02/25
So new things are around at the moment, Spring is slowly making an appearance, and I have a NEW website!!! And this blog is a brand-new thing as well!!!
To be honest the website was built by my son (handsome, caring, funny and talented man that he is!) with some input from me, but bear with us as it is new and we are still making adjustments…
Now way back in March 2022 I did buy a domain with the intention of making a website…this never happened obviously as I wanted to get on with being a Reflexologist not an administrator (as with most small businesses owners it is the thing we do/make that is the passion not the behind the scenes admin that we all enjoy 😊)
Fast forward to now and I happened to mention it to my son in a passing conversation that I felt vulnerable only having my online presence on Facebook and Instagram…and then all of a sudden we were building a website!
Procrastination is a thing, alive and well in some areas of my business and life..and it is because the website and blog were new things that made them seem scary! Which is ridiculous as I am grown woman, a mother, wife and a capable human so why was I so scared about this??!!??
New is scary, exciting and worrying and I decided (multiple times) to hide away from this as I could and that made the world a little less scary for a little bit longer…
If we listen to the negative thoughts in our heads for long enough we end up believing them..like a never ending cycle if you let it!
So my message for this blog (go me!!) is to feel the fear and do it anyway 😊 It really isn’t that scary once you are doing it, and if things don’t go to plan does it really matter?