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In accordance with the new restrictions effective Tuesday, November 17, we remain open on our normal schedule.  No changes were made to our industry as massage therapy has not been shown to be a vector for spreading the virus.


We continue to follow our careful protocols.  We thank our clients for wearing masks at all times in our studio, and look forward to helping you manage stress and pain, the Elements Way.

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15412 E Sprague Ave
Ste 8
Spokane Valley, WA 99037

Mon - Sun 8:30am - 9:30pm

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Good Night, Sleep Tight, It’s Time for Restful Sleep Tonight!

Good Night, Sleep Tight, It’s Time for Restful Sleep Tonight!

One sheep, two sheep, three sheep, four, five sheep, six sheep, roll over and start
counting some more. If your normal sleep routine consists of counting fluffy white
animals over and over again until you finally fall asleep, it’s time to realign your sleep
routine into a more relaxed, restful experience. By incorporating the following four pre-
sleep bedtime tips, you will be able to better prepare your mind and body for a more
relaxing and enjoyable night’s sleep.

Schedule a Consistent Bed Time

Bed times aren’t just for children anymore. Adults can gain huge benefits from
consistently going to bed around the same time each night. Research indicates that adults
need an average of 6-8 hours of sleep per night in order for their minds and bodies to
function properly. Sleep not only rejuvenates and refreshes a tired brain, but a good
night’s rest also helps muscle recovery by repairing tired muscles, ligaments and body

To ensure you give your body enough downtime at night to recuperate, determine what
time you need to go to bed in order to log 6-8 hours of restful sleep. Set your alarm for
your determined bedtime to remind yourself to turn off the television, shut down your
house and head to bed at the appropriate time for a good night’s rest.

Lights Out Before Bed

At least 30 minutes before your determined bedtime, turn off all electronic devices
(television, mp3 player, computer, eReader, etc.) to unplug your mind and body from
technology and prepare for a restful night’s sleep. In today’s over wired, always
connected to an electronic device society, your brain can easily become over stimulated
throughout the day. Your brain needs at least 30 minutes of no technology and
distractions to decompress before bed so your mind and body are prepared for a relaxed
state of sleep as soon as your head rests on the pillow.

Breathe Easy, Relax Often

During your 30 minutes of pre-bed downtime, you can take your relaxation to new levels
by practicing some self-meditation techniques such as slow deep breathing. You can
choose to either rest on your bed or on a mat on your bedroom floor, dim the lights, close
your eyes and practice taking a slow, deep breath that originates from your stomach
versus a typical day-to-day short breath that starts in your neck region. After a few deep
breathing rounds, you also can work on relaxing the tight muscles in your body by doing
some light stretches to elongate your neck, back, legs and arms.

Enhance Sleep Quality with Regular Massage Therapy

To maintain healthy sleeping habits and to enhance the quality of your sleep each night,
it is important to incorporate consistent relaxation techniques into your lifestyle like
regularly scheduled massage therapy sessions. One of the main benefits of therapeutic
massage is relieving muscle and stress tension that builds up in your mind and body
throughout the day. By engaging in regular massage therapy, you can enhance your sleep
quality each night by establishing deep relaxation and relief for your mind and body that
can carry over throughout your day and into the sleeping hours of the night.

If you need help with incorporating healthy sleep habits to unwind and de-stress your
mind and body at the end of the day, give our Elements Therapeutic Massage studio a
call today. Our expert massage therapists are committed to promoting your overall health
and well-being, including restful and quality sleeping and relaxation techniques.

Book Now