Benefits
- Massage therapy offers physical and mental benefits, including improving circulation, promoting stress relief and easing tension. It may also improve sleep quality.
- Studies confirm that massage can have a significant impact on sleep quality by reducing anxiety and physical discomfort, which makes it easier to fall and stay asleep.
- Following massage therapy, cortisol levels in the body decrease, while serotonin and dopamine levels increase. That helps relax the body and promote the production of melatonin, a key hormone for sleep. Studies confirm that massage can have a significant impact on sleep quality by reducing anxiety and physical discomfort. But it’s not simply because massage feels good. Massage lowers stress levels by reducing cortisol levels in the body, It also lowers the body’s fight or flight hormones, including epinephrine, adrenaline and norepinephrine.
Massage for Insomnia
- Insomnia is a complex condition with many causes. It’s classified as a sleep disorder, with symptoms that include difficulty falling asleep, staying asleep, or falling back to sleep after waking. Relaxation techniques can help improve symptoms of insomnia, making it easier to both fall asleep and enjoy more restful sleep.
- Swedish massage is based on Western medicine and principles of both anatomy and physiology. Two techniques common to this type of massage. Effleurage is a succession of strokes applied by gliding the hand over an extended portion of the body. Petrissage includes lifts, squeezes and presses of the tissue. Both techniques are relaxing and can work well for someone who struggles with insomnia.
At-home Massage Tips
- Soak your feet in a warm Epsom salt bath. Use the thumbs to press into the arch of one foot, working in a circular motion. Focus on mindful breathing as you rub. Then, switch feet.
- After cleansing your face, apply a facial oil. With clean hands, gently rub your palms in a circular motion from the cheeks to the temples. Repeat a few times.
- Try out some at-home massage products, such as electronic foot and back massagers. They work well for relieving tension in areas like the upper and lower back, shoulders and neck.
