What are the opening hours?

Monday 9am - 11:30am Wednesday 10:30am - 5pm 6:45pm - 8:45pm Thursday 9am - 11:30am Friday 9:45am - 4pm 6:45pm - 8:45pm Sunday 5:30pm - 7:45pm

Rose Unwin Wellness

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United Kingdom
Stroud
Rose Unwin Wellness

Thermalist Method & Advanced Oxygen Advantage Instructor. Reflexologist.

12/03/2026

Everyone knows the classic “get 8 hours of sleep”, but even when you achieve this, why do you wake up feeling unrefreshed?

Firstly, it’s not all just about quantity. It’s about deep, restorative sleep - the kind where your brain detoxes, your nervous system resets, and your body repairs itself. This is the slow wave sleep that most people are lacking.

Most people are sabotaging their sleep daily, without even realising it.

Here’s what’s wrecking your sleep quality:

☕ No caffeine after 1pm - caffeine has a half-life of 5-6 hours and a quarter-life of 9 hours, meaning it is still in your bloodstream long after you think it’s worn off. That 3pm coffee? Still 30%-40% active at bedtime, blocking adenosine receptors and preventing deep sleep cycles.

No high intensity exercise after 7pm - vigorous exercise raises cortisol (your stress hormone) and core body temperature, both of which can remain elevated for 4-6 hours. This directly opposes the drop in cortisol and temperature your body needs to fall into deep sleep.

🍽️ Final meal 2 hours before bed - digestion raises your core body temperature and redirects blood flow to your gut. Deep sleep requires your core temperature to drop by about 1°C, so eating late directly interferes with your body’s ability to enter restorative sleep stages.

📱 No screens 90 minutes before bed - blue light (especially wavelengths around 480nm) suppresses melatonin production by up to 50%. Melatonin is the hormone that regulates your sleep-wake cycle, signalling to your body that it’s time to sleep. Less melatonin = lighter, more fragmented sleep.

🌡️ Sleep in a cool room (yes, cool) - your core body temperature needs to drop by approximately 1°C to initiate and maintain deep sleep. The ideal bedroom temperature is 16-19°C.

🫁 Breathwork before bed - I use breathwork (like the 4-6 breath - inhale gently for 4, exhale gently for 6) to help me relax and calm down before sleep. That longer exhale activates your vagus nerve and signals your parasympathetic nervous system to down regulate from stress mode to rest mode. It’s one of the fastest ways to prepare your body for deep sleep.

Continued in caption ⬇️

11/03/2026

Spring upgrades to the wellness garden 🌱🐦🌷

09/03/2026

As a busy mum myself, I know the best gift if I was to choose, would be some TLC or an experience.

Who actually needs another mug or an XXL box of chocs?

We carry a lot as women. The emotional load, the mental load, the physical tension - it all lives in the body.

This Mother’s Day, why not give your Mum a gift that actually restores her? A session with me where she can switch off and relax.

Not because she’s earned it - because she deserves it 💚

It could be either a Zone Face Lift, Indian Head Massage, Reflexology or Contrast therapy.

Or if you’re not sure what to get, give a gift card and let her choose.

Gift Vouchers available now. The link to purchase is in my Bio.

05/03/2026

Sound ON 🔉

You can clearly hear my voice guiding Steph with her breath.

The inhale, the exhale, the timing, the rhythm.

Whether you’re stepping into the cold for the first time or you’ve been doing this for years, the power is always in the breath. It’s what keeps you safe, keeps you calm, and keeps you in control.

It’s a focus exercise. Just you and the breath.

Slow, steady and controlled.

I guide every single person through their first contrast therapy session. We all have different physiology, everyone responds differently, and doing this safely and effectively is something I genuinely pride myself on.

❌ You’re not here to tough it out.
💙 You’re here to learn what your body is capable of when you listen to it.

The session is yours.
The power is always in your hands.

My job is to guide you through it safely.

Ready to experience it? Link in bio to book your first or next session 😉

03/03/2026

The March farmers meetup is taking place next week, on Wednesday 11th at 945am.

This will be a laid back get together, no formalities or structure. Come along for good chats and a bite to eat.

This meetup is free to attend, just please RSVP if you would like to come along, for catering purposes.

I hope to see you there!

info@roseunwinwellness.com
07791 508061

28/02/2026

You might track your food.
You might measure your water intake.
You might obsess over sleep, supplements, and step counts.

But breathing? The main thing keeping us alive. It gets almost zero attention.

And yet how you breathe affects EVERYTHING - your brain function, stress resilience, sleep quality, immunity, and your ability to actually calm down when life feels like too much.

Breathing isn’t just something your body does to survive , it’s a tool and it’s one of the most powerful tools you have for performance, recovery, and nervous system regulation.

And the best part? Unlike most wellness tools, it costs absolutely nothing 😉

20,000 breaths a day.

Imagine what changes when even a fraction of them are intentional?

I am now offering 1-1 Breathing assessment & coaching.

You can book now by using the link in my bio 🫁

26/02/2026

I'll let the carousel slides tell the story 😊.

Most of you that follow me, will remain a Rose Unwin Wellness client so you can stay here - this is your home 🏡 😉 .

If you're curious about the techniques, workshops and training I'm starting to deliver in elite sport then join me at

For the professional sportsmen and women that follow me here, join me on because that is your home 🏡.

Both brands and social media profiles will cover sleep optimisation, mood regulation, nervous system support and lifestyle advice.

Rose Unwin Wellness will include treatments, contrast therapy, and my wellness events. with a focus on vitality, healthspan and feeling goooood.

The Thermal Advantage will include sport specific breathing techniques like simulated altitude training, and contrast therapy for performance gains.

I hope that makes sense, I'll be figuring it out as I go!

Rose 🌹

25/02/2026

Fear is keeping so many women away from something that could genuinely change how they feel.

What the science says:
Menopause is a huge hormonal transition that your entire nervous system feels and metabolism responds to.

Declining oestrogen directly affects the hypothalamus (your body’s thermostat) which can disrupt sleep architecture, reduces serotonin production, and increases cortisol.

Reduced oestrogen also leads to a slowing of metabolism: brown fat is activated less and consequently your body holds onto more calories as white fat.

These aren’t just ‘symptoms’ to manage or push through, see them as a way of you’re body your body asking for some love.

That’s exactly where contrast therapy can support you.

❄️ Cold exposure triggers a 300% boost in noradrenaline - your brain’s natural energiser- helping to sweep away brain fog, lift the mood, and restore some mental clarity that menopause so often takes.

🔥 Regular heat exposure trains your hypothalamus to regulate temperature more efficiently over time, which can reduce the frequency and intensity of hot flushes.

🫁 Breathwork stimulates your vagus nerve, lowering cortisol and restoring the rest and recover response that menopause so often suppresses.

This is your body being supported, not pushed.

Guided, not forced. And always, always at your own pace 💚

Women’s only sessions: Sunday evenings @ 6pm

Mixed Sessions: Mondays @ 9.30am & 12.15pm, Thursdays 6pm & 7pm & Fridays 12.15pm

Limited spots available.
Link in bio to book.

20/02/2026

This is what Charlie said to me two nights ago after I said "I put the work in and it paid off".

What I meant was that I put the work into down-regulating my nervous system like a boss. And yes, a bath was involved 😆.

Here's the back story:

Time and time again the universe reminds me that if I work on my laptop in the evening, I will not fall asleep for 2-3 hrs after I have logged off. The bluelight destroys my melatonin production. This is a tricky dilemma when the evening might be the only time I get to catch up on emails, do some web design, blog, launch events etc.

I logged off at 930pm on Wednesday evening. Not good. I binned the idea or hope of being asleep by 1030pm. Instead, I switched my focus into the perfect recovery wind down.

I ran a warm (not hot) bath and did 30 minutes of steady, gentle nasal breathing in it. I stuck mostly to a 4-6 rhythm. And then when I got into bed, I did another 10 minutes of 4-6 nasal breathing.

By 11pm I was asleep - a result! Not the usual 2-3 hr delay after logging off from my laptop.

Use your breath to change your state. It's a powerful tool and it's part of my daily sleep formula. 😴

16/02/2026

My children are very open-minded and curious, and it makes me feel so proud. 🥰

At what point, do most adults lose this I wonder? It's something I'm pondering.

I also swell with pride when a client in their 50s, 60s or 70s starts cold plunging with me. You're never too late to create a new health habit ✨️.

13/02/2026

I know it doesn’t always feel like progress.

The mornings are still dark.
Every day the weather is 50 shades of grey ;)

Even though we want that ‘fresh-start’ 2026 energy, your body is still ‘wintering’.

Seasonal changes aren’t just in your head, they affect your circadian rhythm, hormone production, and neurotransmitter levels.

Less daylight means less serotonin.

Colder weather means we move less, connect less. Your mood, energy, and resilience all take a hit.

But consistency is your strongest tool right now:

☀️ Morning light - Even 10 minutes of natural light in the morning supports serotonin production (your mood stabiliser) and helps regulate your circadian rhythm. Get outside. Yes, even when it’s grey!!

💚 Stay connected - Isolation compounds the effects of seasonal changes. A quick text back, a walk with a friend, a coffee date—these aren’t luxuries. They’re biology. Human connection regulates your nervous system.

💪 Move your body - Movement boosts BDNF (brain-derived neurotrophic factor). Moving your body improves mood, cognition, and resilience. Cardio, strength training, whatever you enjoy—just move!

🧠 Mind the inputs - Late nights, chronic stress, and “just one more” drink all disrupt your HPA axis (your stress response system). This always shows up in your mood the next day.

😴 Stay consistent with sleep - Your circadian rhythm craves consistency - same bedtime, same wake time. Strong sleep architecture reduces cortisol, improves emotional regulation, and builds stress resilience.

The last 30% can feel harder than the first 70%, but it’s nearly over!

Spring is coming. You’re almost there 💚

Share this with someone who needs to hear this right now!

Address

15 Goldwater Springs, Nailsworth
Stroud
GL60AH

Opening Hours

Monday	9am - 11:30am
Wednesday	10:30am - 5pm
	6:45pm - 8:45pm
Thursday	9am - 11:30am
Friday	9:45am - 4pm
	6:45pm - 8:45pm
Sunday	5:30pm - 7:45pm

Telephone

+447791508061

Website

http://www.roseunwinwellness.com/

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Why I Entered The Profession

I am a fully qualified and insured Reflexologist, having trained with the Cotswold Academy to achieve the ITEC Level 3 Diploma in Reflexology.

I am a member of the Association of Reflexologists which promotes the professional standards of Reflexology at the highest level.

I became interested in reflexology after receiving some superb treatments as a teenager, which helped enormously with exam stress and various sporting injuries.

Outside of work you'll often find me running along the Cotswold lanes with two bouncy black cocker spaniels. My big passions are fitness and well-being related - triathlon, weights training, cooking and spending time with my family and friends.