Can Lymphatic Massage Help You Sleep Better?

I’ve been getting massages for the better part of 20 years. In an ideal world, I would honestly get one every day, but I settle for one a month.

Recently, I’ve become enamored with lymphatic massages, especially since they help calm me down and prepare me for a better night’s rest.

Inspired by my newfound love for lymphatic massage, I decided to ask the experts for their thoughts on whether it can actually help someone sleep better. I tapped FARO Wellness owner Kai Bain and Signature Moments Massage owner Cameran Battley for their advice.

“The gentle rhythmic strokes put people at ease,” says Battley. “I’ve had many clients fall asleep on my table and later went on to say they had the best sleep ever.” 

Read on to learn more about lymphatic massage, including whether it helps you sleep better and some expert tips and tricks for how to do it yourself at home.

What is lymphatic massage?

Simply put, lymphatic massage helps lymphatic fluid move more easily throughout the body.

“Think of the lymphatic system like one of the body’s cleanup and drainage systems,” Bain explains. “It collects excess fluid and cellular waste, filters the fluid through lymph nodes, and eventually returns it to the bloodstream.”

Because this fluid can build up in your tissues, getting a lymphatic massage helps drain it more efficiently.

Bain notes that there are two different types of lymphatic work—lymphatic massage, which she says “often feels like a lighter Swedish massage,” or manual lymphatic drainage (MLD), which “moves the skin without pressing into the deeper tissues,” she says.

How lymphatic massage helps you sleep

Have trouble falling asleep or staying asleep? Lymphatic massage may be just the Z’s-worthy ticket.

“The lymphatic system and the nervous system are directly tied to one another, and both play a role in regulating each other,” Bain says.

Here are just a few ways lymphatic massage can help you sleep better:

Calms the nervous system and reduces Stress

If you’re anything like me, you find your brain racing right when you get into bed, thinking about everything that happened during the day and stressing out about what’s on the docket when the next morning rolls around.

Luckily, lymphatic massage can help reduce stress levels, which means I’m absolutely on board.

“Lymphatic massage helps the body shift from a stressed state into a restful one, a process known as nervous system downregulation,” explains Bain.

When your nervous system is calmer, the way lymph moves through the body can actually change in a more positive direction, literally—especially through breathing, muscle movement, and changes in pressure, according to Bain.

Relieves fluid buildup and muscle tension

“By clearing cell waste and reducing inflammation, lymphatic massage can help calm overactive nerve responses that can disrupt sleep,” says Bain.

Additionally, it can help remove excess fluid from tissues, which “may relieve feelings of puffiness, heaviness, or congestion,” she explains. 

Easy self-massage techniques before bed

The good news is, even if you don’t have time or money to get a massage, you can still reap the benefits by performing one on yourself at home.

Here are some expert-recommended tips, trips, and techniques for self-massage before bed:

Tip 1: Take several deep breaths

At the beginning of your wind-down routine, start by taking several deep breaths.

“Diapharmagmatic breathing helps to move the lymphatic system,” says Battley.

Tip 2: Use gentle, rhythmic touch

It’s important to be gentle, nothing you’re doing should hurt or go too deep.

Bain recommends making light, rhythmic strokes down the sides of your neck toward your collarbones, from your wrists toward your armpits, and from your ankles toward your upper inner thighs.

“Use gentle pressure that moves the skin rather than the deeper tissues,” she advises.

Tip 3: Spend a little time on your abdomen

“At the abdomen, imagine a line running through your belly button, separating your upper and lower abdomen,” says Bain.

Use gentle, sweeping motions to direct the upper abdomen outward and upward toward your armpits, and the lower abdomen toward your upper inner thighs.

Who should try lymphatic massage (and who should ask a doctor first)

While lymphatic massage can be beneficial for sleep, there are certain instances when you should ask a doctor before trying it out.

“If you have any medical condition, I would reach out to your doctor first,” Battley advises, especially noting that people with congestive heart failure or hyperthyroidism should seek advice from a medical professional. 

Additionally, Bain says people with a history of blood clots, significant kidney disease, or active infections should consult a healthcare professional first.

“Lymphatic massage is not a substitute for medical care, and is not intended to treat infections or illness,” she says.

FAQs

Does lymphatic drainage make you sleepy?

While lymphatic drainage can help relax your lymphatic and nervous systems before bed, it may not automatically make you sleepy. However, the techniques incorporated throughout lymphatic massage can certainly aid in calming you down and helping you fall asleep more quickly or stay asleep throughout the night.

How long before bed should you do a self-massage?

“I like to start prepping for bed an hour to 30 minutes before I lie down,” Battley says. “People can aim for somewhere in that timeframe to do their routine.”

Bain agrees, adding that “the work should be light enough that you can do it as close to bedtime as you’d like.”

Can you do lymphatic massage on yourself at night?

The short answer? Absolutely. Both Bain and Battley encourage performing lymphatic massage on yourself before bed to help move fluid through your tissues and feel more relaxed.

“Just remember to hydrate well throughout the day,” Bain says. “Lymphatic drainage loses its effectiveness on someone who is dehydrated.”