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Mindful drinking - all you need to know   

24 Aug 2020
bliss beauty spa leeds

Mindful drinking - all you need to know

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You may have heard of the phrases 'sober curious' and 'mindful drinking', which have appeared amidst our vocabulary over the last few years. But if you're still curious about what these terms mean, read on for everything you need to know.

A mindful drinking is somebody who is paying close attention to their relationship with alcohol, and how alcohol impacts various aspects of their life, such as work, relationships, and sleep. They may not cut out all alcohol completely forever, however they reduce their intake. If you're not sure that cutting alcohol out entirely is for you, then mindful drinking offers a good middle ground. 

Being sober curious is sort of a precursor to being a mindful drinker. Sober curious people are reflecting on their relationship with alcohol, and may be considering reducing their intake, however they have not taken any steps to do so yet.

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If you want to start drinking more mindfully, you should consider the life you want to live, and how alcohol fits into that. Consider if you do want to cut back, and how that may improve some aspects of your life. Think twice before reaching for a glass of wine, and ask yourself if you really want it. Look for patterns - are there certain days or places where you drink more? Or certain people who you associate with drinking more than you want to?

You may decide to cut out alcohol for a certain period of time - three months is an excellent time frame, however one month is also good. You may start drinking again after this, however your relationship with alcohol may have changed.

You might opt to only drink at the weekends, in order to feel fresh at work. Or you may choose to stop drinking when you're alone. Alternatively, you might change what kind of alcohol you are drinking, as different types of alcohol may affect you differently. You might decide to stop getting double vodka sodas at the pub and switch to single measures, or alternate between an alcohol drink and a soft drink.

There are a range of alcohol-free beers, wines, and mocktails available these days to make it easier for those who are cutting out or cutting down on alcohol.

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However you decide to change your alcohol habits, it is important to reflect on how it impacted your life. Maybe you got more done at the weekends, or maybe you have lost weight or your skin is looking better. 

Mindful drinking is about everything in moderation, and you can choose the extent to which you allow it into your life.

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Health and wellness in a pandemic   

21 Aug 2020

Health and wellness in a pandemic

We're thrilled that businesses have reopened, and we're all out and about again. However, it is important to remember that things aren't back to normal, and it's just as important to take care of your physical, mental, and emotional health.

Follow our top tips to support your health and wellness at this time.

Use this time to rejuvenate your body and mind. Run yourself a hot bath with relaxing aromatherapy oils. Download a meditation app to help find your inner calm, or join a yoga class for some light exercise combined with relaxation. Do read our blog posts on easy yoga poses to do at home.
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Remember that exercising and eating healthily will help to keep your immune system strong and healthy, improving your ability to fight viruses, so find time every week to workout.
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With our hectic lives and plethora of distractions from netflix to nights out, unfortunately most of us don't get enough sleep. Most adults need between 7-8 hours per night, and remember that one night of poor sleep will leave you with sleep debt - the time lost will need to be made up. Download an app or buy a fitness tracker to track your sleep, and figure out how many hours you need to feel energised. Be strict with yourself, cutting down on your evening netflix time, or time taken to get ready in the morning if necessary. 
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Give your body what it needs
From eating plenty of veggies, to cutting down on processed foods and taking supplements, fueling your body correctly will make you look and feel a million times better. Over time this will increase your confidence. However, taking time on the outside of your body in the form of a deep skin cleanse or a refreshing eye mask is sure to increase your overall wellness too. Check out our full range of facials for healthier, happier skin and a more relaxed and confident you. 
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The Bliss team are somewhat experts on the topic of relaxation and unwinding, and you can't argue with the facts - a relaxing facial or massage is the ideal way to enjoy some pampering and melt away to sheer Bliss. And with a huge range of both massages and facials, using high-quality products and delivered by expert therapists, we have something for everyone. 
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 Our wide range of facials target a large variety of skin concerns, or opt for one which will simply give any skin a boost, and help you to just relax. Shop online and redeem your voucher in branch. 
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 We offer a wide variety of massages to suit everyone, whether you want a relaxing massage, deep tissue, hot stones, pregnancy massage, sports massage - you name it, there's something for everyone.
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We'd love to recommend our customised relaxing or uplifting aroma massage, with aromatherapy oils customised at Bliss for that personal touch. Releasing stress, can decrease cellulite, muscle aches & strains, sleep disorders, and blood pressure fluctuations.
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If you have any questions or comments about our facials, massages, or any other treatments, please don't hesitate to contact your local Bliss salon or email Beverley at info@blissbeautyspa.com. 
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Bliss West Park 0113 230 4305

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9 Foods that can improve your sleep   

17 Jun 2020
bliss beauty spa leeds

9 Foods that can improve your sleep

Last week we brought you 3 top tips for better sleep, and now we're back with 9 foods that can improve your sleep. With many of us being out of our usual routines, and stressing about the state of the world, our sleep may be taking a hit. Getting a good nights sleep is essential for your overall wellbeing. Short-term effects of sleep deprivation are linked to issues with concentration, memory, and judgement. In the long-term, sleep deprivation has been linked to a plethora of illnesses, both mental and physical.

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So why does diet help?

Firstly, our bodies contain a neurotransmitter called tryptophan which modulates sleep. There are some foods that naturally contain this, and eating them about an hour before you go to bed can really help you to fall asleep, and improve sleep quality. Furthermore, one major cause of insomnia is anxiety. Including more magnesium in your diet can relax your body and mind, helping you to fall asleep and sleep better. 

So here is our list of the top 9 foods to improve your sleep.

1. Walnuts and almonds

These nuts are an excellent source of magnesium and melatonin - the sleep hormone!

2. Turkey

Turkey contains high levels of tryptophan, as well as plenty of protein which is also beneficial for falling asleep.

3. Kiwi

Kiwi contains a high level of antioxidants, so when eaten regularly it can improve both sleep quality and the amount of sleep we get. 

4. Cottage cheese

Cottage cheese is high in tryptophan, as well as having a high protein content. 

5. Dates

Dates are an excellent source of melatonin, which helps to lull your body into a sleepy state.

6. Bananas

Bananas are a great pre-bedtime snack, containing magnesium, potassium, and tryptophan.

7. Chamomile tea

Chamomile tea calms the mind and eases anxiety, eliciting drowsiness.

8. Fatty fish

Fatty fish such as salmon, mackerel, sardines, and trout are high in vitamin B6 which encourages the production of melatonin.

9. Milk

Not only is milk packed with tryptophan, it contains high levels of calcium which also helps us to drift off.

As well as including these foods in your diet for better sleep, it is also best to avoid caffeine, alcohol, sugar, and processed carbs such as white bread and pasta, particularly after 6pm. 

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3 Tips for a better nights sleep   

10 Jun 2020

3 Tips for a Better Nights Sleep

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With many of us being out of our usual routines, and stressing about the state of the world, our sleep may be taking a hit. Getting a good nights sleep is essential for your overall wellbeing. Short-term effects of sleep deprivation are linked to issues with concentration, memory, and judgement. In the long-term, sleep deprivation has been linked to a plethora of illnesses, both mental and physical. These days we see a wide range of products available to help us to sleep better - from special pillows, mattresses, and duvets, to essential oils, to apps, to technology products. Who knows what we can trust anymore? 

Here are our top, tried and tested methods to improve your sleep:

1. Keep your bedroom for sleeping only. Working or other activities in your room can affect the way your brain reacts to being in the bedroom. If it's just for sleep then your brain knows it's time to go to sleep when you head in there.

2. Try to maintain a regular routine. Keeping to the same (or similar) sleep and wake up times each day should help. 

3. Minimise general blue light exposure before bed. 

Other things may help you personally, everyone is different. If sleep deprivation is affecting your life, sometimes the only thing to do is get to the root of the problem. The NHS backs an online sleep cognitive behavioral therapy course called Sleepio, which is a great way to do this and is free in many parts of the country. 

Happy snoozing!

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5 Tips to take care of your mental health in isolation   

05 Jun 2020

5 Tips to take care of your mental health in isolation

 

During these challenging times, it's just as important to take care of your mental health as it is to look after your physical health. For those who are isolating, or simply distancing from others, this can be challenging. It's understandable. But there are a few things you can do to boost your mood and maintain your wellbeing.

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1. Don't cut yourself off

Just because you can't spend time with your loved ones, doesn't mean that you're alone. Keeping in touch helps to boost oxytocin levels, so schedule some Facetime with your nearest and dearest.

2. Maintain a healthy lifestyle

Healthy eating and exercise can also boost your mood. Try to stay active and hydrated, and spend time in the sunshine if possible.

3. Smile!

The simple act of smiling can boost mood-improving neurotransmitters, increasing levels of serotonin, oxytocin, and dopamine. Even better if you smile at somebody else and they smile back.

4. Download a meditation app

Meditation can be incredible for boosting your mood, and as an added bonus it also helps to strengthen the immune system!

5. Recovery breathing

Set aside 10 minutes per day for recovery breathing to keep your cortisol levels at bay. Breath in through the nose and out through the mouth with a steady count. A longer out breath helps to dispel excess co2, which also helps to reduce excess cortisol. 

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