How Massage Can Improve Your Sleep

Sleep, along with proper nutrition and physical activity, is essential for our overall well-being. Yet, nearly 39% of Australians frequently struggle with sleep difficulties, making it a common challenge for many (The Real Sleep Report 2023).

If you find yourself in this group, there’s good news! Massage could be the solution you’ve been looking for to improve your sleep quality.

Keep reading to discover which types of massage are most effective for promoting better sleep!

Massage has been used for thousands of years as a natural remedy to address various health issues, pain, and discomfort.

Its calming effects work by lowering cortisol, the body’s main stress hormone. High cortisol levels are linked to anxiety and insomnia because they trigger the ‘fight-or-flight’ response. Massage helps ease this, allowing you to relax.

At the same time, massage boosts serotonin, often called the 'feel-good' hormone, which not only lifts your mood but also aids in producing melatonin, the hormone that helps your body relax and prepare for a good night's sleep.

“Researchers suggest that a one-hour massage session can decrease the levels of cortisol in your blood by 31% while elevating levels of serotonin and dopamine by 28% and 31% respectively.”

Most Effective Massage Techniques for Boosting Melatonin

Which massage technique is the best for helping to release melatonin?

The truth is, any massage you enjoy can help promote relaxation and improve sleep. Everyone has different preferences when it comes to pressure and technique, so the most beneficial massage is the one that feels best to you. 

We’ve listed the different types of massages below for your convenience. 

Sports Massage

Pressure: Moderate to firm

Specifically designed for athletes and fitness enthusiasts, this massage targets the muscles most used during physical activity to help prevent injuries, reduce soreness, and improve flexibility. It involves moderate to firm pressure to relieve muscle-tendon junctions, making it ideal for use before or after sports to enhance performance and accelerate recovery.

Deep Tissue Massage

Pressure: Firm to deep

Aimed at relieving severe tension in the muscle and connective tissues or fascia, this massage uses firm to deep pressure to reach deeper layers of muscles. It's especially effective for chronic aches and tension in areas like the neck, lower back, and shoulders. Deep tissue massage helps break down knots, increase range of motion, and alleviate pain.

Relaxation Massage

Pressure: Light to moderate

Perfect for de-stressing and unwinding, the relaxation massage uses light to moderate pressure with smooth, gliding strokes to promote relaxation and reduce physical and emotional stress levels. This gentle approach is less intense than a deep tissue massage, making it suitable for those looking for mild pressure and relaxation.

All of these massage techniques have one thing in common: 

They reduce stress hormones and boost the sleep-promoting chemicals in your body.

Incorporating a massage into your routine can be simple and short (30 minute sessions), but the positive effects on your sleep and overall well-being will be well worth it. 

Your body will thank you!

Love,

Candy