Sleep Massage, Benefits and How to do It?
by Healthy Homestead Team
6 days ago
Do you have troubles sleeping? You are not alone. One in four people in America develop insomnia each year. And about 30% of adults in America have symptoms of insomnia, 10% of have chronic insomnia. And while some opt for treatment like pills and prescription drugs, others go for some alternative treatment. One of those alternative treatments is sleep massage. Let’s talk about the benefits of it, and how to do it at home.
What is a sleep massage?
You are probably wondering, what a sleep massage is. And of course, how it is different than a regular massage?
Any massage can help you enjoy deeper and more restorative sleep. The difference with sleep massage is that it targets areas that are specific for sleeping. Another unique aspect of sleep massage is that it combines scalp massage, gentle Swedish massage, reflexology, and more to produce a feeling of calmness.
Essentially, you can say that a sleep massage is “your way of putting the baby to sleep”. And because you are doing it at home, you do not have to drive home. You can just go to bed afterward.
Benefits of sleep massage
No matter what the cause of insomnia is, a good sleep massage will help you. A sleep massage is an all-natural and enjoyable remedy. You can practice it to fall sleep easily. Here are some ways a sleep massage helps you.
- Can help ease pain, no matter where you feel it. Getting a 30 minute massage session two times per week can reduce the pain and result in fewer sleep disturbances
- The main reason massage help is it relieves stress. Many people cannot fall asleep because of stress and anxiety. A sleep massage is a good way to relax your muscles, but also your mind
- Enhances hormone production, especially serotonin, the happiness hormone that is precursor to melatonin, the sleep hormone
- Among the many benefits, a sleep massage can also reduce snoring by improving circulation and relaxing the muscles
Should you add essential oils?
You can perform a sleep massage with your hands only. Some people, however, prefer to take things to the next level. And that means adding essential oils.
Lavender is the most popular choice when it comes to treating insomnia. Studies have shown lavender can slow down the heart rate, lower blood pressure, and put the nervous system at a slower rate.
In addition to lavender, you can try valerian, clary sage, sweet marjoram, roman chamomile, or bergamot essential oil.
How to do it at home?
This is the most important part of the sleep massage. How to do it at home? Well, it is all about finding the right spots for the massage. The four main spots are the center of the soles, the head, ears, and neck.
- Start with the center of the sole of the feet. Heat your feet with hot water, and then once they are red, you can start the massage. Use the palmar aspect of your thumbs at the center of the sole, and work in a circular motion
- Next on the menu is the head. Rub your palms together to heat them up, and then gently rub your face with your palms 10 to 20 times. Using the tip of your middle finger, massage between your eyebrows, and then massage the ridge along your eyebrows until soreness is felt at the massage point
- From your head, move on to the ears. Start at the bilateral auricles, or the immobile shell that lies close to the side of your head. Use your thumb and index finger to massage the spot in a downwards direction. The thumb goes on the back, and the index goes on the front of the auricle. Once you are done, rub the earlobes in the same way until the ears feel hot
- Last, but not least, spend some time on the neck. Massage the area behind the ear using the palmar aspect of your index finger. Rub it and knead it, and then massage with four fingers along the outer side of the muscle along the side of your neck, going from top to bottom. Finish by firmly squeezing the middle back of your neck with one hand, and hold pressure for 10 to 15 seconds