Can Getting Massages Help You Get A Better Nights Sleep?

A one-hour massage can do more for your body than just offer relaxation – it may provide benefits equivalent to a power nap! Here’s how…

Massage therapy is a well-known stress reliever, but research has shown it goes much deeper. Hormones like serotonin and melatonin, which play a key role in our sleep patterns, can be directly influenced by massage. It’s more than just a treat for the body; it’s an investment in your overall well-being. For many, that $80 massage fee feels even more justified knowing it contributes to improving your sleep.

The Science Behind Massage and Sleep

Serotonin and melatonin are the stars of the show when it comes to promoting restful sleep. Serotonin, known as the "feel-good" hormone, helps regulate mood and anxiety, while melatonin controls your sleep-wake cycle.

• Boosting serotonin: Massage therapy increases the production of serotonin, which then acts as a precursor to melatonin. As your serotonin levels rise, it supports a more natural transition to sleep.
• Stimulating melatonin: The pressure applied during a massage can trigger melatonin production, especially if the massage takes place later in the day when your body naturally prepares for rest.

The Impact of Cortisol

Cortisol, the body’s primary stress hormone, is often elevated in people who are stressed or suffer from insomnia. Massage therapy can reduce cortisol levels by an average of 30%, significantly improving the quality of your sleep and overall well-being. Similar to how expectant mothers are advised to have pregnancy massages to help with hormone fluctuations, anyone can benefit from the cortisol-lowering effects of a well-timed massage.

How to Maximise Massage Benefits for Sleep

If you're aiming for the best night's sleep after a massage, try scheduling it for the evening. Here’s why:

• Maximises melatonin retention: An evening massage helps to retain melatonin in your system, making it easier to fall asleep shortly after.
• Calm environment: Follow up with a soothing bedtime routine to allow the relaxation to flow naturally into your sleep. If a professional massage isn’t possible, asking a friend or partner for a gentle massage can do wonders (just be ready to return the favour!).

At-Home Self-Massage Tips

Professional massages can be expensive, but there are plenty of self-massage techniques that you can try at home to achieve similar relaxation and sleep-enhancing benefits. Here are some simple ideas:

1. Foot Massage

• Use your hands and your favourite oil to massage your feet.
• Focus on the soles, making slow circles with your thumbs.
• If you have a foot massager, indulge in a soothing foot spa for an extra treat.

2. Electric Massager

• Electric massagers are fantastic for improving circulation and easing muscle tension.
• Opt for a lower speed or a heat setting before bed to relax your muscles and dilate blood vessels for deeper relaxation.

3. Take a Bath

• While not strictly a massage, a warm bath can help relax your body and calm your mind.
• Add lavender oil to your bath for extra calming effects and a smoother transition to sleep.

Comparison: Massage Therapy vs. Power Naps

The Takeaway

Massage therapy offers benefits beyond just relaxation. From improving sleep through boosting melatonin and serotonin levels to reducing stress-inducing cortisol, it’s an excellent option for anyone looking to improve their overall well-being. Even if professional massages aren’t always accessible, simple self-massage techniques or tools can help you replicate the experience at home. Treat yourself – your sleep will thank you!