How Massage Can Help Improve Sleep

02/24/2025

Massage can improve sleep by promoting relaxation and addressing key factors that interfere with restful slumber. Studies have shown that massage can enhance sleep quality by lowering cortisol levels, the hormone responsible for stress, and increasing serotonin, which in turn boosts melatonin production, the hormone that regulates sleep. Additionally, massage helps reduce muscle tension and pain, which are common physical barriers to sleep. By promoting both mental and physical relaxation, massage creates an optimal environment for the body to fall asleep more easily and stay asleep longer. Various types of massage, including Swedish and deep tissue, are particularly effective at targeting the areas of the body where stress and tension accumulate, offering a natural remedy for those struggling with insomnia.

How Massage Can Improve Sleep

Massage can improve sleep by addressing both the physical and psychological factors that disrupt restful slumber. Studies have shown that massage therapy promotes relaxation by stimulating the vagus nerve, which signals the body to relax and lowers cortisol levels, the stress hormone that interferes with sleep. Additionally, massage increases serotonin production, a neurotransmitter that plays a crucial role in the production of melatonin—the hormone that regulates sleep-wake cycles. By improving blood circulation, reducing muscle tension, and alleviating pain, massage helps the body and mind unwind, creating the optimal conditions for falling and staying asleep. Whether used as a short-term solution or part of a regular sleep routine, massage offers significant benefits for those struggling with insomnia and sleep disorders.

Does Massage Make You Tired?

Yes, massage can make you feel tired, especially after more intense types like deep tissue or sports massage. This feeling of fatigue is a normal response, as the massage works to release built-up tension in the muscles and relax the body. When your muscles are relieved of stress and tightness, the body shifts into a more relaxed state, which can sometimes lead to a feeling of mental or physical fatigue. This is often temporary, and many people report feeling more rested and rejuvenated after a good night’s sleep following their massage.

Best Types of Massage That Can Improve Sleep Quality

Several types of massage are known to enhance sleep quality by promoting relaxation and reducing stress:

⊗ Swedish Massage: Known for its gentle techniques like long strokes, kneading, and gliding, Swedish massage helps to relax the body and mind, reduce fatigue, and relieve pain, all contributing to improved sleep quality.

⊗ Deep Tissue Massage & Sports Massage: These more vigorous massages target deeper muscle layers, helping to release tension and promote relaxation. Increased serotonin levels from these treatments can boost melatonin production, aiding in better sleep.

⊗ Trigger Point Massage: By focusing on specific tight spots in the body, this massage technique helps to release muscle tension, promoting physical relaxation and making it easier to fall asleep.

⊗ Acupressure Massage: Using pressure on certain points of the body, acupressure can stimulate sleep-related areas and has been shown to be effective for improving sleep.

⊗ Aromatherapy Massage: Combining the power of essential oils like lavender and chamomile with therapeutic touch, aromatherapy massage promotes deep relaxation and reduces anxiety. The soothing scents help calm the nervous system, preparing the body for restorative sleep.

⊗ Hot Stone Massage: Using heated stones, this massage relaxes muscles and promotes better circulation. The warmth penetrates deep into the body, inducing a state of relaxation that can enhance sleep quality and duration, especially for those with tension or stress.

⊗ Reflexology: This technique targets pressure points in the feet, hands, and ears to balance the body’s energy and calm the nervous system. Reflexology is effective for reducing stress and promoting relaxation, helping establish more restful sleep patterns.

⊗ Shiatsu Massage: A Japanese technique, Shiatsu involves applying pressure to specific points on the body to stimulate energy flow and balance the body’s natural healing abilities. It helps address both physical and mental causes of sleep disturbances, making it an effective treatment for insomnia and poor sleep quality.

Each of these massage types addresses key factors—muscle tension, stress, and hormone regulation—that can help you sleep better.

Best Times for Massage to Improve Sleep Quality

To maximize the benefits of massage for sleep, timing is crucial. Scheduling your massage in the evening, at least an hour before bedtime, allows your body to relax and unwind, helping you transition into sleep more easily. Making massage a regular part of your evening routine, even with shorter 15 to 30-minute sessions focusing on areas like the shoulders and neck, can significantly reduce tension and stress. Using simple massage tools at home, such as a foam roller for back tension or a soft ball for foot massages, can further enhance your sleep by promoting relaxation and preparing your body for restful sleep.

Sleeping Massage Points for Better Sleep

Certain acupressure points are known to help promote relaxation and improve sleep quality. Here are a few key sleeping massage points:

▼ Anmian (Behind the ear): Located behind the earlobe, just behind the mastoid bone, this point is known for calming the mind and promoting relaxation. Gently massaging this area can help reduce anxiety and improve sleep.

▼ Shenmen (Heavenly Gate): Found on the ear, this point is associated with relieving stress and anxiety. Lightly pressing or massaging this point can help induce a feeling of calm, easing the transition into sleep.

▼ Tai Chong (Liver 3): Located on the top of the foot, between the first and second toes, this point helps balance the flow of energy in the body, reducing stress and promoting peaceful sleep.

▼ Yintang (Third Eye): This point is located between the eyebrows, just above the nose. Massaging this spot can calm the mind, reduce tension, and help ease insomnia.

▼ Kidney 1 (Bubbling Spring): Located on the sole of the foot, this point is believed to ground and calm the body, helping to relieve stress and facilitate better sleep.

By massaging these points gently for a few minutes before bed, you can support relaxation and improve the overall quality of your sleep.

We hope you enjoyed reading this article, and we would love to hear any feedback or questions you may have. We look forward to welcoming you soon at Lona Spa Clinic in Calgary.

📞 Book your consultation today by calling +1 587 889 6914 . Let us help you look and feel your best!