According to a study, both the quantity and quality of an individual’s sleep directly affect their health.
Nutrition and exercise are often recommended as the foundation of good health, research suggests that healthy sleep should be included in any comprehensive treatment plan. People who sleep less than 8 hours per night have "sleep debt," which cannot be repaid by sleeping more on weekends.
Is Massage Effective in Assisting Sleep?
Research has shown that the chemistry of sleep is relevant to massage therapy because massage can directly influence the body's production of serotonin and the creation of melatonin.Massage can help you sleep better in two ways. The first is via lowering stress levels. Sleep is known to be affected by stress. Massage relieves stress by raising serotonin and dopamine and lowering cortisol (a stress hormone) (neurotransmitters that help to stabilize mood). Massage can help you sleep better by reducing stress and promoting relaxation.
Massage can also aid with sleep by reducing discomfort and tension brought on by stress or injury. Pain and sleep deprivation can aggravate each other, creating a vicious cycle. Sleep deprivation can exacerbate discomfort, and pain might make it difficult to find a comfortable posture in which to sleep. Sleep may be improved if the pain is well treated. Massage therapy has been proven to be effective in the treatment of a variety of pain conditions, including headaches, neck and back pain, arthritis, and post-surgical pain.
Is Massage Effective in Treating Sleep Disorders?
Certain sleep disorders, such as insomnia, may benefit from massage therapy.The inability to fall or stay asleep is known as insomnia. It can be either acute (lasting a few days) or chronic (lasting several months). Some people suffer from primary insomnia, which is insomnia that has no known cause. Others suffer from secondary insomnia, which is caused by a specific cause or condition.
Cortisol levels are generally elevated in stressed persons (yes, that includes most of us), which can lead to insomnia. Massage helps to balance the hormonal system, and it's been established that massage can reduce cortisol levels by up to 30%.
There is little evidence that massage therapy can be used to treat primary insomnia. Massage treatment, on the other hand, has been shown to enhance sleep in persons suffering from secondary insomnia caused by menopause, cancer, cancer caregiving, congestive heart failure, and other illnesses.
While enhancing sleep quality, just one hour of massage offers the body the same benefits as a power nap.
What Kinds of Massages Are There?
There are several different styles of massage, each with its own set of methods and objectives. Here are a few massage methods to consider:- Swedish Massage: Also known as classic massage, a Swedish massage kneads, rubs, and taps the afflicted regions to relax the muscles and increase circulation.
- Manipulation: This type of massage entails stretching and moving ligaments, tendons, and muscles in order to increase mobility.
- Deep Tissue Massage: Because the muscles are stroked with intense pressure with the purpose of alleviating tension, a deep tissue massage can be uncomfortable at times.
- Sports massage is similar to Swedish massage, but it is designed to help people who participate in sports prevent or treat injuries.
- Trigger Point Therapy: This style of massage focuses on tense places in the muscles known as trigger points.
A doctor or skilled massage therapist can assist you in determining which massage therapy strategy is best for your situation.
Massage therapy may be worth considering if you're having trouble sleeping. Massage is a non-invasive and natural approach to unwind before bed.
Conclusion
Many people have found that massage is a wise, healthy, and drug-free choice for overcoming insomnia. Because melatonin affects a person's circadian rhythm's sleep stage, a natural technique to increase serotonin is a good sleep-inducing alternative. This link necessitates more investigation into massage therapy's direct effects on serotonin and sleep. In the meanwhile, the research suggests that regular massages for sleep-deprived people are beneficial.Choosing the right therapist to do your massage is also essential, and it's better to consult with a professional therapist. In Sophia’s Health, you can find several kinds of massage, remedial, relaxation, deep tissue massage or even waxing. If you don't know which message you need, Sophia’s Health therapist will help you decide it.
Source: sleep.org, harpersbazaar.com, sleepreviewmag.com
