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Getting the proper amount of sleep is a critical factor in maintaining your overall health. However, one-third (1) of American adults report getting insufficient sleep on a regular basis. Many people seek massages as a way to relax, manage stress, and promote better rest.
Massage therapy is used in the management of various health conditions (2), and it has relatively low risk. There are several types of massage, each of which offers unique benefits. We take a closer look at how massage therapy can be used to improve sleep quality.
Massage may help improve sleep in two primary ways. The first is by alleviating stress . Stress is known to affect sleep (3). Massage reduces stress by decreasing cortisol (4) (a stress hormone) and increasing serotonin and dopamine (neurotransmitters that help to stabilize mood). Using massage to decrease stress and to promote relaxation may help you sleep better.
The other way that massage may help with sleep is by managing pain and tension caused by stress or injury. Pain and sleep loss can exacerbate one another (5), leading to a vicious cycle. A lack of sleep can worsen pain, while pain itself can make it difficult to find a comfortable enough position to fall asleep. Successful treatment of pain may improve sleep. Massage therapy has been shown to be helpful in managing various types of pain, including headaches (6), neck and back pain (7), arthritis, and pain after surgery.
If you deal with pain that affects your sleep, it’s important to work with a medical professional on whether massage may be helpful for you and whether other factors, such as your mattress and pillows, can be optimized to help you sleep better.
Massage therapy may help with certain sleep disorders such as insomnia, but there is less research available for how it may affect other sleep disorders.
Insomnia is the inability to fall asleep or stay asleep. It can be acute, lasting for several days, or chronic, lasting up to several months. Some people deal with insomnia that has no identifiable cause (8), which is called primary insomnia. For others, the insomnia is related to a specific cause or condition, also called secondary insomnia.
Evidence on the use of massage therapy to treat primary insomnia treatment is limited. However, researchers have found massage therapy to improve sleep in people who have secondary insomnia related to menopause (9), cancer (10), cancer caregiving (11), congestive heart failure (12), and other conditions.
Though there is limited evidence supporting the use of massage to improve symptoms associated with other sleep disorders, massage has been used in people who have sleep apnea (13), narcolepsy (14), and restless legs syndrome (15). If you have a sleep disorder and are interested in massage therapy, speak with your doctor for guidance when exploring this option.
There are a number of different types of massage, each involving specific practices and goals. Below are some examples of massage methods (16):
A doctor or professional massage therapist can help you determine the massage therapy approach that may be most suitable for your specific situation.
If you are struggling with sleep, massage therapy may be worth looking into. Massage is a natural and noninvasive way to help you relax before bed.
Keeping your mattress clean can increase your bed's longevity and help you get healthy rest. Learn how to clean your mattress easily and effectively.
Many of us have indulged in a glass of wine to help send us off to bed, and more than 1 in 10 people uses alcohol to beat stress-related insomnia and sleep better at night. However, the bulk of the evidence shows that alcohol doesn't improve sleep. On the contrary, as alcohol passes through the body, it exerts a number of biochemical effects that tend to lead to poorer sleep. Understanding the effects of alcohol on sleep is the first step toward preventing alcohol-related sleep problems.
Getting a good night’s sleep helps you think clearly and perform your best. Learn how sleep impacts your job performance and how you can improve your sleep.
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