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  Tuesday 22nd June, 2021
  Author: Dr Graeme Blennerhassett

What massage helps you sleep

Sleeping
Many clinical trials show a variety of remedial massages help sleeping

Clinical trials have shown that a variety of regular short duration remedial type massages improve the quality of sleep. These ranged from daily to two or three times per week. There are various pressure point, reflex points and acupressure points are said to help sleeping, but only one of the trials used such points, indicating that they may be useful, but certainly not necessary.

The major issue is that for most people such regular massages would be expensive and inconvenient, but this problem can be overcome with the use of effective self massage. So, in this article we will include your self massage alternatives.

CONTENTS

The massages that help sleep (insomnia)
Your self massage alternatives
Professionals
References

The massages that help sleep (insomnia)

Type and body part massaged

As the table of clinical trial results below show a variety of different massages worked. One used pressure point type therapy, but the bulk used conventional remedial type massages. Of these, they ranged from slow stroking back massage through to deeper harsher sports massage. Most of the massages were mainly directed to the back and shoulder region, but in two trials the feet and hands were massaged. This indicates that it is probably not critical where you massage.

Deep tissue massage
Massages did not need to be gentle or relaxing, or use any special points

Number and frequency of massages

We note that all the trials used regular shorter duration massages ranging from three times a day through to weekly.

Special points for sleeping/insomnia

While we see many articles and videos on special pressure spots and so forth to help sleeping only one of the clinical trials used any form of pressure point therapy. Instead the rest used normal remedial type massages. This is not to say those special spots don't work, just that the scientists largely managed to improve sleeping quiet well without them.

Table of clinical trials of massage to help sleeping

NOTE: You may need to scroll the table below left/right for more information

Trial (linked)

patients

type of massage

number/freq./duration

results

1

Congestive heart failure

remedial back massage

3 times a day for the duration of hospital stay

improved sleep quality

2

Elderly

Remedial massage

compared 10 min. and 20 min. massages

both improves sleep, but no extra benefit for 20 minutes

3

Cardiac patients

Forearm/hand and foot.calf massage + or - aromatherapy

20 minute

improved sleep, no extra benefit from the aromatherapy

4

Coronary bipass patients

Remedial shoulder and back massage

each evening for three evenings

improved patient's recovery, reduced fatigue, and improved sleep

5

ICU patients

slow back massage

three daily 10-12 minute massages

induced sleep and improved sleep quality

6

carers for cancer patients

remedial back massage

seven daily 15 minute sessions

reduced blood pressure and improved sleep quality

7

females with hypertension

back and foot massage

6 twice weekly 30 minute sessions

reduced blood pressure and improved sleep quality

8

dialysis patients

point massage on lower limbs

daily for 4 weeks

improved sleep

9

renal disease patients

sports massage

ten 25 minute sessions

improved sleep

10

Breast cancer patients

Swedish massage

30 minutes weekly for 3 weeks

improved sleep quality

11

ICU patients

back massage

daily for three days

improved sleep quality

12

postpartum women

remedial back massage

20 minutes a day for four days

improved sleep quality

Your self massage alternatives

Type of massage

With massage frequencies ranging from three times a day to weekly having a professional massage therapist provide this on a long term basis would likely be prohibitively expensive and inconvenient, so what self massage options are available? We know that the successful massages were all remedial type massages with the following in common.

  • The loosened tight muscles
  • the stimulated blood
  • the worked on tight spots in muscles

Frequency of massages

As self massage is practically unlimited a home user could copy any of the frequencies used in the trial. Perhaps daily or three times a week would be a good place to start.

Safety

We recommend you consult a health care professional to make sure any self massage is appropriate and safe.

Self massage with hands
Self massage using hands

Massage using your hands

As discussed in our article on the benefits of self massage, using your own hands is effective. Keeping in mind that you can only reach certain parts of your body and the massage strokes need to be towards your heart (one way valves in blood vessels) the muscles that can be massaged this way are limited. It is presumed that the best effects would be obtained from massaging the larger muscles, so the use of hand massage to help sleep would be limited.

Massage cushion
Massage cushion

Chair and cushion massagers

These are able to massage larger areas of muscle plus are easy and convenient to use so would they would probably be very useful.

Self massage
Self massage with a vibration massager

Vibration massagers (RECOMMENDED)

As we discuss in our article The scientifically proven effects of vibration massage- with clinical applications vibrations delivered by an effective massager penetrate better than manual massage and have excellent benefits. Further, it's application does not require and special massage skill. Therefore, if you follow the correct simple procedure and use an effective machine it should provide excellent benefits.

How to use vibration massage

Using vibration massage is extra-ordinarily easy. We ask you to check our our instructions for the fine points and precautions, but basically all you need to do is place the vibration massager on the muscle over the trigger point and let the vibrations penetrate for 30-60 seconds. This can easily be repeated every day.

How to choose a massager

For how to choose an quality massager that will do a great job and that you will be extremely happy with please see our article How to choose a massager, or you can go straight and check out our economical, easy to use professional standard machines: the General Purpose Massager or our Ultimate Quad Head Massager.

Professional at desk
Professionals: click the image to find out more and possibly trial vibration massage

Professionals

DrGraeme massagers were originally built by Dr Graeme for use in his clinic, and to prescribe to his patients for additional self use at home. Now these are used by colleagues and other professionals for similar purposes. If you are a professional and wish to know more about this therapy, or possibly get a sample massager to trial please check out our practitioner page.

References

  1. Sable A, Sivabalan T, Shetti AN. Effectiveness of back massage on sleep pattern among patients with congestive cardiac failure. Iran J Nurs Midwifery Res. 2017;22(5):359–62.
  2. H Khoshno, F Mohammadi, A Dalvandi MA. The Effect of Effleurage Massage Duration on Sleep Quality Improvement. Iran J Rehabil Res. 2106;2(4):10–8.
  3. Cheraghbeigi N, Modarresi M, Rezaei M, Khatony A. Comparing the effects of massage and aromatherapy massage with lavender oil on sleep quality of cardiac patients: A randomized controlled trial. Complement Ther Clin Pract 2019;35(March):253–8.
  4. Nerbass FB, Feltrim MIZ, de Souza SA, Ykeda DS, Lorenzi-Filho G. Effects of massage therapy on sleep quality after coronary artery bypass graft surgery. Clinics. 2010;65(11):1105–10.
  5. shinde mahadeo, anjum shabana. Effectiveness of Slow Back Massage on Quality of\nSleep among ICU Patent’s . Int J Sci Res. 2014;
  6. Pinar R, Afsar F. Back massage to decrease state anxiety, cortisol level, blood prsessure, heart rate and increase sleep quality in family caregivers of patients with cancer: A randomised controlled trial. Asian Pacific J Cancer Prev. 2016;
  7. Arslan G, Ceyhan Ö, Mollaoğlu M. The influence of foot and back massage on blood pressure and sleep quality in females with essential hypertension: a randomized controlled study. J Hum Hypertens. 2020;
  8. Malekshahi F, Aryamanesh F, Fallahi S. The effects of massage therapy on sleep quality of patients with end-stage renal disease undergoing hemodialysis. Sleep Hypn. 2018;20(2):91–5.
  9. Dai XJ, Xing XY, Shi Y, Jiang WX, Zhou ME. Lower extremity point massage for improving quality of sleep in patients with end-stage renal disease: a clinical study of 42 cases . Vol. 48, Journal of traditional chinese medicine / chung i tsa chih ying wen pan. 2007. p. 44‐46.
  10. Sturgeon M, Wetta-Hall R, Hart T, Good M, Dakhil S. Effects of therapeutic massage on the quality of life among patients with breast cancer during treatment. J Altern Complement Med. 2009;15(4):373–80.
  11. Hsu, Wen‐Chi, Su‐Er Guo and CC. Back massage intervention for improving health and sleep quality among intensive care unit patients. Nurs Crit Care. 2019;24(5):313–9.
  12. Ko YL. Randomised controlled trial of the effectiveness of using back massage to improve sleep quality among Taiwanese insomnia postp…. Midwifery. 2014;30(1):60–4.

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Dr Graeme

About Dr Graeme

Several years ago Dr Graeme, a Chiropractor practicing in Victoria, Australia was looking for a serious hand held massager his patients could use at home to get the extra quality massage they needed. The ones he found in the shops and on-line for home use looked nice but were not serious, and... read more



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