03/28/2021
MASSAGE & SLEEP: THE DREAMY CONNECTION
By Kelly Mangelson, LMT, Wellness Coach, Zumba® Instructor, R.I.P.P.E.D.® Instructor
We’ve all been there. The alarm goes off in the wee hours of the morning. You swipe to snooze only to feel even more groggy 5 minutes later as the dèjá vu alarm repeats itself. Sleep deprivation is no joke, and I’ve had my fair share of it in the past. I had my excuses...children refusing to fall asleep, early work hours, requiring some non-negotiable “me-time” with Netflix before hitting the sack...Whatever your excuse, you or someone you know has lived life as a zombie, thinking good quality and quantity of sleep was simply a pipe dream.
We’ve all read the articles stating that quality sleep begins with a healthy sleep environment, including:
- A quiet, dark, and relaxing room
- A consistent bedtime throughout the week
- Exercise during the daytime
- Avoidance of electronics one hour prior to bedtime
- Avoidance of large meals, caffeine, alcohol, and exercise near
bedtime
While this advice is sound, sometimes the inability to get quality sleep is not associated with sleep hygiene at all, but can be directly attributed to stress. Exercise most definitely can reduce stress and improve sleep, but what if you are already applying this principle?
Let’s take a closer look at the body. Stress causes a low level of serotonin, a chemical released in the body which, among other things, promotes the production of melatonin in the body. Melatonin is a chemical released in the body that prepares the body for sleep. So, you can see that stress can negatively affect your sleep via hormonal fluctuations.
Here’s where massage swoops in like Batman to save the night. Massage promotes the production of serotonin and serotonin promotes the production of melatonin within the body resulting in improved sleep quality and quantity.
This week, take some time to truly evaluate your sleep hygiene. Experiment with the sleep hygiene tips above. If you still find quality sleep is a sore spot in your life, consider booking an appointment for a massage at Empower Wellness. If I’m not the right fit for your needs, I’ll be sure to refer you to someone who can assist you. If massage isn’t your cup of tea, try some meditation, yoga, and/or dimming your lights one hour before bedtime. Each of these have been linked to higher levels of serotonin or melatonin. Happy sleeping!
*This article is for informational purposes only. If you suffer from or think you might suffer from sleep apnea or another ailment causing sleep issues, please consult your physician for diagnosis and treatment, and additional resources to improve your sleep.
Sources:
https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
https://www.healthcentral.com/article/improve-your-sleep-with-massage-therapy
https://www.livestrong.com/article/136959-how-does-serotonin-affect-sleep/
