Imagine, coming home from a long day of work or finishing up an intense workout. You are worked up and in need of some rest.
Problem is, you have so much adrenaline and tension that sometimes you find it hard to sleep.
The solution? A nice slow, deep, and relaxing massage.
Not only will your body thank you, but your mind will calm down too, allowing you to fall into deep slumber at night.
To find out which massages help you find peace of mind and get some shut eye. Keep reading along!
Which Massage Is Best For Sleep?
Based on our research and input from the top massage therapists, here are the top massages for restful sleep.
#5. Head Massage
There’s nothing quite like a good head massage to help you drift off to sleep. Here’s how to give one that will really hit the spot:
- Start by rubbing your palms together to generate some heat. Then, place them on your recipient’s forehead and begin massaging in small circles.
- Next, move down to their eyebrows and give them a good rub. Be sure to be gentle around the sensitive area under the eyes.
- Now it’s time to focus on the nose. Gently massage the bridge of the nose with your thumb and forefinger.
- Finally, move down to the jawline and give a nice, firm massage along the entire length of it.
#4. Self Massage
First, you need to find a comfortable spot to sit or lie down.
Second, Start by rubbing the big toe in a circular motion. Then, move to the other toes and massage them in a similar fashion.
Third, spend some extra time on any particularly sensitive areas.
Fourth, once you’re finished massaging the foot, gently squeeze and release each toe. Finally, rub the entire foot in a circular motion for a minute or two to promote relaxation and sleep.
#3. Face Massage
There are a few different ways to give a face massage for sleep.
One is to use your thumbs and press firmly on the temples, then sweep up and over the forehead. Another is to use your fingertips and massage the skin in a circular motion around the eyes and mouth.
If it feels tight, you can also use your fingers to gently pinch and release the muscles around the forehead.
#2. Deep Tissue Massage
Before you begin, make sure the person is comfortable and has plenty of pillows for support. It’s best if they’re lying on their side with their head slightly elevated.
Apply massage oil to your hands and start by using slow, forceful strokes that are deeper than what you would use for a regular massage. Work on one area at a time, and remember to always use gentle pressure when working around delicate areas like the face and neck.
Take your time and be sure to ask your partner if they’re enjoying the massage. If not, make some adjustments until they give you the go-ahead to continue.
#1. Sleep Massage
There’s nothing quite like a sleep massage to help you drift off into a relaxed slumber. Here’s how to give your partner (or yourself) the perfect sleep massage:
- Start with slow, long, gliding strokes. Use light pressure at first, gradually increasing as you go.
- Work your way up the body, starting from the feet and legs and moving up to the back, shoulders, and neck.
- Pay special attention to any areas of tension or muscle pain. Use softer pressure and shorter strokes in these areas.
- When you reach the head, use gentle circular motions on the temples and scalp. Continue for 5-10 minutes or until you’re near falling asleep.
How Does Massage Help You Sleep?
So what is actually the reason for massages helping you sleep. Find out below on the science behind sleep and massages.
Body Massage and Serotonin
Serotonin is a neurotransmitter that helps regulate mood, appetite, and sleep. Massage increases the release of serotonin, which in turn can help improve sleep quality.
Circadian rhythm is an internal body clock that regulates the natural cycles of sleeping and waking. Melatonin is a hormone that helps to regulate circadian rhythm and plays a role in sleep.
Insomnia is a condition characterized by difficulty falling or staying asleep.
Massage therapy has been found to be beneficial for people with insomnia due to its ability to increase serotonin production and promote relaxation. It can also help to regulate melatonin levels and improve sleep quality.
Body Massage To Stimulate Vagus Nerve
The vagus nerve is one of the 12 cranial nerves. It’s a long, wandering nerve that originates in the brainstem and travels down to the abdomen, where it innervates many organs including the heart, lungs, and gut.
The vagus nerve is responsible for a lot of important functions like slowing down the heart rate and lowering blood pressure, as well as relaxing facial muscles.
One way to stimulate the vagus nerve is through massage. Massaging certain areas of the body can help activate the parasympathetic nervous system and promote relaxation.
This in turn can help lower heart rate and blood pressure, and promote better sleep.
Body Massage and Hyperarousal
There are a few ways that massage can help reduce hyperarousal for sleep.
One is by helping to reduce stress levels. Massage can help to release some of the cortisol and other stress hormones that can cause insomnia and make it difficult to fall asleep.
Additionally, massage can help to relax the body and mind, making it easier to induce sleep. The reason for this is the brainstem – when we receive touch signals from massage, it helps to tell the brain that it is time to relax and prepare for sleep.
In this way, massage can be a very effective tool in reducing hyperarousal and promoting better sleep.
Other Types Of Massages For Sleep
A CBD massage for sleep is one where the therapist uses CBD oil as part of the massage. It’s a great way to relax and de-stress, and it can also help signals flow more freely through the brain, promoting a deeper, more restful sleep.
Cannabidiol (CBD) is a compound found in cannabis that has many therapeutic benefits. Unlike THC, CBD does not cause psychoactive effects. This makes it a great choice for people who are looking for relief from insomnia, stress, or other related issues but don’t want to get high.
Acupuncture And Massage
There are a few different ways that acupuncture pressure massage can help with sleep.
First, there are certain acupressure points in the body that when stimulated, can help to promote relaxation and reduce stress. This can be beneficial in those who have trouble falling asleep due to anxiety or treating insomnia.
Additionally, acupuncture pressure massage can help to improve circulation, release muscle tension, and increase muscle relaxation. This can lead to improved sleep quality and less discomfort throughout the night.
Finally, this type of massage is often done using essential oils which can have calming and soothing properties that can promote sleep.
Frequently Asked Questions
How To Shut Off Mind To Sleep?
There are many things that can help you shut off your mind and get a good night’s sleep. Here are a few tips:
- Establish a regular bedtime routine and stick to it as much as possible. This will help train your body to wind down at the same time each night.
- Avoid caffeine and alcohol in the evening, as they can disrupt your sleep.
- Create a comfortable sleeping environment, with a dark, quiet room and cool, comfortable temperature.
- Get some exercise during the day to tire your body out and help you sleep more soundly at night.
- Limit screen time before bed, as the blue light from screens can interfere with your body’s circadian rhythm.
Why Can’t I Sleep After A Deep Tissue Massage?
Some people find that they can’t sleep after a deep tissue massage because the massage has loosened up all the knots and tension in their body, and they’re suddenly aware of how sore they are.
It’s kind of like when you’ve been carrying around a load of heavy books for weeks and then finally put them down – your muscles feel suddenly weak and tired. The same thing can happen after a therapeutic massage.
If you’re really struggling to sleep after a massage, try taking a hot bath before bed or using a heat pad on any particularly sore spots. That should help to relax your muscles and make it easier to get some shut-eye.
How Can I Fall Asleep Instantly?
There are a number of things you can do to fall asleep more easily and quickly.
First, try to establish a regular sleep schedule by going to bed and waking up at the same time every day.
Second, create a calming bedtime routine that can help cue your body and mind that it’s time to wind down for the night. This might include taking a bath, reading a book, or drinking herbal tea.
Lastly, avoid caffeine and alcohol in the evening, as they can make your body delay its regular sleep cycle.
If you are looking for some rest then getting a massage is a good way for you to wind down.
When it comes to massages you have plenty of options. You can get a deep tissue massage, a face massage, or even use a massage chair for sleep.
Overall, massages help release certain neurotransmitters in your body as well as loosen muscles to help you sleep better. Time to schedule time with a massage therapist soon!
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Fact Checked by our Director of Wellness – Hi! My name is Yoshi! We understand that investing in massage devices is a big deal. So my team and I devote our time to thoroughly researching every single topic and product we write about. We hope you find our reviews helpful and informative.
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