Struggling to fall asleep at night? Getting a massage may help. Research shows that getting a massage isn’t just relaxing in the moment\u2014it can also improve your sleep and overall health.\u00a0<\/p>\n\n\n\n
“Common ailments are often made up of many symptoms that affect the mind and body,” says Bianca R. Smith<\/a>, a licensed massage therapist in Las Vegas. <\/p>\n\n\n\n Massage therapy tends to both your body and your mind\u2014and the tension release and relaxation can work wonders for a variety of sleep conditions, from insomnia<\/a> to restless legs syndrome<\/a> (RLS). <\/p>\n\n\n\n Read on to learn more about the sleep and health benefits of massage.<\/p>\n\n\n\n “Regular massage therapy provides relief to those suffering from insomnia, chronic back pain<\/a>, and sleep apnea<\/a>,” Smith says. “Studies have shown that massage therapy reduces muscle stiffness and soreness, aids in controlling headaches, manages chronic pain, and promotes stress relief.”<\/p>\n\n\n\n Massage can significantly impact your ability to fall and stay asleep. That’s because massage soothes many of the factors that contribute to insomnia: stress, anxiety<\/a>, pain, and tension.<\/p>\n\n\n\n Research<\/a> shows cortisol, the “stress hormone,” decreases after a massage, while dopamine, the neurotransmitter that triggers a sense of well-being, increases<\/em>. Sounds like a recipe for a snooze! <\/p>\n\n\n\n Different types of massage therapy relieve different types of pain. Is your back sore after sitting for too long? A deep tissue massage can reduce the muscle tension. A stretching sports massage may be more effective if you’re sore the day after running a race.<\/p>\n\n\n\n Regular massages may also help with more general pain relief. “A manual lymphatic drainage (MLD) massage can promote short-term blood flow, which has been found<\/a> to increase pain tolerance in healthy individuals,” explains Smith.<\/p>\n\n\n\n There’s some evidence that massage therapy may help improve sleep apnea.\u00a0A\u00a02019 study<\/a>\u00a0of 20 people with obstructive sleep apnea found that symptoms improved when patients received tui na (Chinese medical massage) for 15 minutes twice a week for 10 weeks. Their rapid eye movement (REM<\/a>) stages of sleep also showed significant improvement.\u00a0<\/p>\n\n\n\n A 2022 research review<\/a> found that massage can help reduce symptoms of RLS. Massage with lavender oil reduced symptom severity even more. <\/p>\n\n\n\n Professional massage with aromatherapy may be the most effective massage treatment, but a 2007 study<\/a> found that even twice weekly self-massage of the lower legs can ease leg tingling and sleeplessness. <\/p>\n\n\n\n A 2023 study<\/a> of women with migraine<\/a> found that connective tissue massage\u2014a type of deep, full-body massage\u2014helped relieve all migraine symptoms except vomiting. Massages were especially useful for reducing the pain associated with migraine headaches.<\/p>\n\n\n\n Most people associate massages with relaxation\u2014and for good reason! Massage therapy helps reduce stress<\/a> by slowing your heart rate, reducing blood pressure, and decreasing stress hormone levels. <\/p>\n\n\n\n If you’re getting a massage for better sleep, then Smith suggests booking a Shiatsu or aromatherapy massage. <\/p>\n\n\n\n Shiatsu is a Japanese form of bodywork. ‘Shi’ means finger and ‘atsu’ means pressure, according to Smith. In Shiatsu massage, a trained therapist applies finger pressure to a fully clothed client in a systematic pattern designed to restore balance.\u00a0<\/p>\n\n\n\n If you prefer a more traditional sleep-promoting massage, then try a Swedish massage with aromatherapy. <\/p>\n\n\n\n “Studies show that aromatherapy calms anxiety and influences sleep quality nearly instantaneously,” adds Smith. <\/p>\n\n\n\n Wondering which scent to choose? Science says\u00a0lavender<\/a>\u00a0can improve sleep quality and lower blood pressure.<\/p>\n\n\n\n Adding massage to your sleep routine doesn’t have to be complicated. The best way to ensure massage therapy helps you achieve your sleep goals is to get regular massages, says Smith. <\/p>\n\n\n\nBenefits of massage for sleep and health <\/h2>\n\n\n\n
1. Helps fight insomnia<\/h3>\n\n\n\n
2. Soothes pain<\/h3>\n\n\n\n
3. Improves sleep apnea<\/h3>\n\n\n\n
4. Reduces symptoms of restless legs syndrome<\/h3>\n\n\n\n
5. Relieves migraine <\/h3>\n\n\n\n
6. Decreases stress<\/h3>\n\n\n\n
The best type of massage for better sleep <\/h2>\n\n\n\n
How to add massage to your sleep routine <\/h2>\n\n\n\n