{"id":37533,"date":"2026-10-22T12:33:55","date_gmt":"2026-10-22T16:33:55","guid":{"rendered":"https:\/\/www.saatva.com\/blog\/?p=37533"},"modified":"2026-10-22T12:37:03","modified_gmt":"2026-10-22T16:37:03","slug":"lymphatic-massage-sleep","status":"publish","type":"post","link":"https:\/\/www.saatva.com\/blog\/lymphatic-massage-sleep\/","title":{"rendered":"Can Lymphatic Massage Help You Sleep Better?"},"content":{"rendered":"\n

I\u2019ve 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. <\/p>\n\n\n\n

Recently, I\u2019ve become enamored with lymphatic massages, especially since they help calm me down<\/a> and prepare me for a better night\u2019s rest.<\/p>\n\n\n\n

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. <\/p>\n\n\n\n

I tapped FARO Wellness<\/a> owner Kai Bain and Signature Moments Massage<\/a> owner Cameran Battley for their advice.<\/p>\n\n\n\n

\u201cThe gentle rhythmic strokes put people at ease,\u201d says Battley. \u201cI\u2019ve had many clients fall asleep on my table and later went on to say they had the best sleep ever.\u201d <\/p>\n\n\n\n

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.<\/p>\n\n\n\n

What is lymphatic massage?<\/h2>\n\n\n\n

Simply put, lymphatic massage helps lymphatic fluid move more easily throughout the body. <\/p>\n\n\n\n

\u201cThink of the lymphatic system like one of the body\u2019s cleanup and drainage systems,\u201d Bain explains. \u201cIt collects excess fluid and cellular waste, filters the fluid through lymph nodes, and eventually returns it to the bloodstream.\u201d <\/p>\n\n\n\n

Because this fluid can build up in your tissues, getting a lymphatic massage helps drain it more efficiently.<\/p>\n\n\n\n

Bain notes that there are two different types of lymphatic work\u2014lymphatic massage, which she says \u201coften feels like a lighter Swedish massage,\u201d or manual lymphatic drainage (MLD), which \u201cmoves the skin without pressing into the deeper tissues,\u201d she says.<\/p>\n\n\n\n

How lymphatic massage helps you sleep<\/h2>\n\n\n\n

Have trouble falling asleep or staying asleep? Lymphatic massage may be just the Z\u2019s-worthy ticket. <\/p>\n\n\n\n

\u201cThe lymphatic system and the nervous system are directly tied to one another, and both play a role in regulating each other,\u201d Bain says. <\/p>\n\n\n\n

Here are just a few ways lymphatic massage can help you sleep better:<\/p>\n\n\n\n

Calms the nervous system and reduces Stress<\/h3>\n\n\n\n

If you\u2019re anything like me, you find your brain racing right when you get into bed<\/a>, thinking about everything that happened during the day and stressing out about what\u2019s on the docket when the next morning rolls around. <\/p>\n\n\n\n

Luckily, lymphatic massage can help reduce stress levels, which means I\u2019m absolutely on board.<\/p>\n\n\n\n

\u201cLymphatic massage helps the body shift from a stressed state into a restful one, a process known as nervous system downregulation,\u201d explains Bain. <\/p>\n\n\n\n

When your nervous system is calmer, the way lymph moves through the body can actually change in a more positive direction, literally\u2014especially through breathing, muscle movement, and changes in pressure, according to Bain.<\/p>\n\n\n\n

Relieves fluid buildup and muscle tension<\/h3>\n\n\n\n

\u201cBy clearing cell waste and reducing inflammation, lymphatic massage can help calm overactive nerve responses that can disrupt sleep,\u201d says Bain. <\/p>\n\n\n\n

Additionally, it can help remove excess fluid from tissues, which \u201cmay relieve feelings of puffiness, heaviness, or congestion,\u201d she explains.\u00a0<\/p>\n\n\n\n

Easy self-massage techniques before bed<\/h2>\n\n\n\n

The good news is, even if you don\u2019t have time or money to get a massage, you can still reap the benefits by performing one on yourself at home. <\/p>\n\n\n\n

Here are some expert-recommended tips, trips, and techniques for self-massage before bed:<\/p>\n\n\n\n

Tip 1: Take several deep breaths<\/h3>\n\n\n\n

At the beginning of your wind-down routine, start by taking several deep breaths. <\/p>\n\n\n\n

\u201cDiapharmagmatic breathing helps to move the lymphatic system,\u201d says Battley.<\/p>\n\n\n\n

Tip 2: Use gentle, rhythmic touch<\/h3>\n\n\n\n

It\u2019s important to be gentle, nothing you\u2019re doing should hurt or go too deep. <\/p>\n\n\n\n

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. <\/p>\n\n\n\n

\u201cUse gentle pressure that moves the skin rather than the deeper tissues,\u201d she advises.<\/p>\n\n\n\n

Tip 3: Spend a little time on your abdomen<\/h3>\n\n\n\n

\u201cAt the abdomen, imagine a line running through your belly button, separating your upper and lower abdomen,\u201d says Bain. <\/p>\n\n\n\n

Use gentle, sweeping motions to direct the upper abdomen outward and upward toward your armpits, and the lower abdomen toward your upper inner thighs.<\/p>\n\n\n\n

Who should try lymphatic massage (and who should ask a doctor first)<\/h2>\n\n\n\n

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

\u201cIf you have any medical condition, I would reach out to your doctor first,\u201d Battley advises. People with congestive heart failure or hyperthyroidism should seek advice from a medical professional, she notes. <\/p>\n\n\n\n

Additionally, Bain says people with a history of blood clots, significant kidney disease, or active infections should consult a healthcare professional first. <\/p>\n\n\n\n

\u201cLymphatic massage is not a substitute for medical care, and is not intended to treat infections or illness,\u201d she says.<\/p>\n\n\n\n

FAQs<\/h2>\n\n\n\n

Does lymphatic drainage make you sleepy?<\/h3>\n\n\n\n

While lymphatic drainage can help relax your lymphatic and nervous systems before bed, it may not automatically make you sleepy. <\/p>\n\n\n\n

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.<\/p>\n\n\n\n

How long before bed should you do a self-massage?<\/h3>\n\n\n\n

\u201cI like to start prepping for bed an hour to 30 minutes before I lie down,\u201d Battley says. \u201cPeople can aim for somewhere in that timeframe to do their routine.\u201d <\/p>\n\n\n\n

Bain agrees, adding that \u201cthe work should be light enough that you can do it as close to bedtime as you\u2019d like.\u201d<\/p>\n\n\n\n

Can you do lymphatic massage on yourself at night?<\/h3>\n\n\n\n

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. <\/p>\n\n\n\n

\u201cJust remember to hydrate well throughout the day,\u201d Bain says. \u201cLymphatic drainage loses its effectiveness on someone who is dehydrated.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

I\u2019ve 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\u2019ve become enamored with lymphatic massages, especially since they help calm me down and prepare me for a better night\u2019s rest. Inspired by my newfound […]<\/p>\n","protected":false},"author":66,"featured_media":37534,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[390],"tags":[],"coauthors":[423],"guest":[],"host":[],"class_list":["post-37533","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep-tips"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/37533","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/users\/66"}],"replies":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/comments?post=37533"}],"version-history":[{"count":2,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/37533\/revisions"}],"predecessor-version":[{"id":37538,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/37533\/revisions\/37538"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/media\/37534"}],"wp:attachment":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/media?parent=37533"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/categories?post=37533"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/tags?post=37533"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/coauthors?post=37533"},{"taxonomy":"guest","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/guest?post=37533"},{"taxonomy":"host","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/host?post=37533"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}