© 2015 - 2020 Knots In Knead, LLC.

All rights reserved. 

Copy and/or distribution in any form is prohibited.

We are conveniently located inside Circle of Life Massage & Wellness in Ephrata, PA. We provide massage therapy and ashiatsu services for clients in the following areas: Ephrata, Lititz, Akron, Lancaster, and other outlying towns.

Business Policies

In my commitment to provide a unique and outstanding massage experience to all of my clients and out of consideration for other client's time, as well as my own, Knots in Knead Massage Therapy have adopted the following business policies.

Professional Affiliations

Deepfeet Ashiatsu Certified Knots in Knead Massage Therapy Lititz, PA 17543

Associated

Bodywork

& Massage

Professionals

DEEPFEET

Certified || Therapist

Hands

for Heroes

March 14, 2020

January 26, 2020

Please reload

Recent Posts

What Makes Muscles Ache

March 15, 2017

1/3
Please reload

Featured Posts

5 Tips for a Great Night's Sleep

February 16, 2020

 

Did you know that an estimated 40 million people have sleep disorders? The U.S. Center for Disease Control and Prevention says that almost 30 percent of U.S. adults get 6 hours of sleep or less every night. And even if you’re diligent about getting the recommended 7-9 hours of sleep per night that’s necessary for most adults, it may not be high quality sleep; the kind that really allows your body to recover and restore itself. So, if you find that you’re not getting enough sleep, or not sleeping well when you do, here’s 5 tips that can help you make a change and start getting the sleep you so desperately need. 

 

Keep Caffeine to a Minimum 

 

While you’re probably aware that coffee, tea, and most sodas contain significant amounts of caffeine, there are some foods that also contain caffeine you may not be so aware of; such as chocolate, matcha green tea, coffee and chocolate flavored ice cream and yogurt, along with some granola bars and cereals. Even if you don’t think you’re very sensitive to caffeine, you don’t get major bursts of energy or have trouble falling asleep, it may still be contributing on a smaller level to disrupt your sleep patterns in some other way. Read food labels and be sure you’re not unknowingly overdoing it on caffeine, especially later in the day.   

 

Set a Sleep Schedule 

 

Our bodies like habit. If your current sleep schedule is hectic, going to bed and waking up at different times and trying to catch up on sleep on the weekends, your body doesn’t quite know when your down time is supposed to start and when you should be waking up each day. It’s constantly being forced to do something different. That’s why sometimes it takes you quite a while to settle down when you’re ready for bed and you find yourself struggling to get up in the mornings. If you train your body to wind down at the same time and in the same way every evening, and then wake up at the same time and with the same routines every morning, it will get used to the schedule and help improve your quality of sleep.  

 

Take Time