Massage Improves Sleep!
In recognition of May as National Sleep Awareness Month, we present information on the effects of massage therapy on insomnia.
“We are such stuff as dreams are made of and our little life is rounded with a sleep…” – William Shakespeare (The Tempest. Shakespeare was probably not thinking of insomnia when he wrote that line. But to millions of insomniacs, sleep is as illusive as a dream.
There is a sleep crisis in our culture. Sleep does not come easily to alarmingly large numbers of people. According to the National Sleep Foundation’s (NSF) “Sleep in America” Poll, 74% of adult respondents claim they experience at least one of these 4 symptoms of insomnia 3-7 nights per week:
– Difficulty falling asleep
– Waking frequently during the night
– Waking and unable to return to sleep
– Waking up tired and unrefreshed
35% of respondents reported at least one of these four symptoms every night during the past year. 37% reported that sleep deprivation interferes with their daytime activities and alertness.
Chronic insomnia is poor sleep every night or most nights for more than six months. This endless cycle can cause extreme fatigue, problems with concentration and can adversely affect a person’s mood and well-being. Recurring insomnia should be evaluated by a healthcare professional or a sleep disorder specialist.
The neurochemistry of sleep is very complex. While there are many aspects of the brain and its chemicals that contribute to sleep, there seems to be a significant relationship between the serotonin component of sleep and its relationship to massage therapy
The crucial neurotransmitter serotonin is essential to our survival, affecting mood, behavior, body temperature, physical coordination, appetite and sleep. Serotonin is a precursor to melatonin production. Melatonin, released by the pineal gland to quiet and reset the part of the brain that directs circadian rhythm – periodic cycles of sleep and wakefulness.
The chemistry of sleep is relevant to massage therapy because massage can directly influence the body’s production of serotonin. A study on back pain was conducted in by the Touch Research Institute in conjunction with the University of Miami School of Medicine and Educating Hands School of Massage, and originally published in the International Journal of Neuroscience in 2001. It demonstrated that in addition to a decrease in long-term pain, subjects receiving massage experienced improved sleep and an increase in serotonin levels.
Massage relaxes the muscles, improves circulation, soothes the nervous system and increases production of pain-killing endorphins. It can also reduce the tension from daily stresses that lead to a night of tossing and turning, as well as daytime anxiety, drowsiness and poor performance. Therapeutic massage can help with sleep disorders that have a neuromuscular origin such as pain, tension, muscle spasms and Restless Legs Syndrome.
Insomnia is common problem for hospitalized patients. Massage has been useful as an adjunct or alternative option to prescription sleep medications in hospitals. A study conducted by the University of Arkansas with hospitalized critically ill elderly men concluded that back massage is useful for promoting sleep in this population.
Restless babies and children may also benefit from a massage by sleeping more peacefully. In one study of children and adolescents, those who participated in a 30-minute massage daily for five days slept longer and more soundly.
In addition to helping an infant sleep, the “calming touch” of a parent establishes a valuable opportunity to soothe and nurture the baby. As little as 15 minutes of massage a day significantly affects infant sleep patterns with deeper sleep of longer duration.
Massage is a healthy, intelligent and substance-free choice to help people who suffer from chronic insomnia.