For some people, a good night’s sleep is difficult to achieve.
Getting enough sleep is important to our overall health. However, a third of Americans report not getting enough sleep on a daily basis.
According to the Centers for Disease Control (CDC), insufficient sleep is linked to chronic conditions like diabetes, heart disease, obesity, and depression. Insufficient sleep also leads to the onset and progression of these diseases, posing important implications for their management.
Massages are a popular way for people to relax, manage stress, and get better sleep. A licensed sleep massage therapist and chiropractor perform them by manipulating muscles and soft tissues using varying pressures, movements, and techniques.
Learn more about sleep massage therapy and how it helps us get quality rest with Advanced Chiropractors Group.
Effects of Sleep Deprivation
Sleep deprivation can cause serious health problems and adverse effects on the body. Some of the most common health problems associated with a lack of sleep include:
Issues in Concentration and Creativity
Sleep deprivation can affect our brains, which also affects our creativity and thinking abilities. It also makes us feel more sleepy during the day, making it difficult to concentrate on our tasks.
Weak Immune System
Long-term sleep deprivation makes it difficult for the body to fight off viruses and bacteria. You’re likely to get sick if you’re having problems with your sleeping problems.
Serious Health Conditions
You have a higher chance of developing severe health problems like heart disease, stroke, high blood pressure, and diabetes if you don’t get enough sleep. A lack of sleep leads to high blood pressure and an increase in chemicals associated with inflammation that increase the risk for heart disease.
Lack of sleep also puts you at risk of type 2 diabetes. It affects insulin release, which is important in lowering blood sugar.
Memory Issues
Lack of sleep affects the prefrontal cortex of our brain, which is responsible for reasoning and emotion. It also affects our short- and long-term memory, making you forgetful.
Mood Swings
Sleep and mood are interconnected. A lack of sleep can cause irritability, moodiness, and stress. Eventually, it can lead to anxiety and other disorders.
Weight Gain
Insufficient sleep affects the hormones that regulate hunger. It also makes us more tired, resulting in less physical activity.
Risk of Accidents
Insufficient sleep is also associated with machinery and motor vehicle crashes that result in substantial injury and disability every year. It also affects your coordination and balance, making you more prone to accidents and falls.
How Massage Helps Achieve a Good Night’s Sleep
The minimum amount of sleep we need to stay healthy is seven hours. But does massage therapy help us sleep? Sleep massage therapy helps you sleep this long by decreasing pain and tension and giving you a more comfortable, steady transition from wakefulness to sleep. With the help of a sleep therapist, massage can:
Increase in Dopamine and Serotonin
Massage and sleep have been closely studied. Studies show that massage therapy can lead to positive changes in our biochemistry. It decreases cortisol levels and increases dopamine and serotonin, the hormones responsible for our sleep and wake cycles.
Serotonin helps stabilize mood, well-being, and happiness. It plays a vital role in the communication between different cells of the nervous system. Aside from sleeping, serotonin is also essential in digestion, wound healing, and bone health. It is also helpful in managing depression and anxiety.
Dopamine is a neurotransmitter that acts as the nervous system’s messenger. It affects our focus, thinking patterns, pleasure, learning, motivation, and sleepiness.
Normal levels of serotonin and dopamine help us feel happier and more focused. On the other hand, having low levels of these two neurotransmitters makes us feel anxious, making it difficult to sleep.
Increase Endorphins
Massage therapy also increases the release of endorphins. They reduce stress and pain, causing a positive sensation similar to serotonin and dopamine. Massage therapy and sleep are related; by reducing anxiety and stress, endorphins, dopamine, and serotonin helps you feel more relaxed, which makes it easier for you to fall asleep.
Manage Pain and Stress
A massage performed by a sleep therapist or a chiropractor helps induce sleep by reducing tension and pain caused by injuries or stress. Pain and sleep loss can make each other worse; lack of sleep can cause pain, making it more difficult to fall asleep, while pain makes it challenging to find a comfortable position to sleep in.
Massage therapy and sleep are connected; successfully treating pain using massage helps improve sleep. Massage therapy has been proven to treat various pain conditions like neck and back pain effectively. It also helps relieve pain due to arthritis and surgery.
Types of Sleep Massage Therapy
Massage therapy is a relatively risk-free way to manage different health conditions. Here are some of the best types of massage therapies to help you get quality sleep:
Deep Tissue Massage
Sitting, hunching over your computer, driving, and repeated motions can make muscles tight. Deep tissue massage relaxes these tight muscles and reduces pain by putting heavy pressure on them. This type of massage is great for people with injuries, chronic pain, and general muscle tightness.
Swedish Massage
Also known as the classic massage, a Swedish massage aims to relax muscles and increase circulation by rubbing, tapping, and kneading the affected areas. They are great for those who are new to massages.
Trigger Point Therapy
Trigger point therapy focuses on specific trigger points, which are tight and tense spots in the muscles. Direct and focused pressure is used to reach these areas, stimulating blood flow and allowing them to relax. This type of massage is an excellent choice for people experiencing chronic pain.
Manipulation
Aside from rubbing, this massage technique also involves stretching and moving ligaments and tendons to increase mobility.
Always consult professionals to determine which sleep massage therapy approach is best for you.
How to Prepare for a Sleep Massage Therapy
There isn’t much preparation required before going for a massage. However, do make sure your body is clean and avoid eating beforehand. Most sleep massage therapists and chiropractors work by appointment, and they also provide instructions on how to prepare. It also helps to tell them about any discomfort you may have.
Get Better Sleep with Advanced Chiropractors Group
You don’t have to suffer from sleep deprivation. Aside from following a sleep routine or setting a schedule, you can always try sleep massage therapy from our affiliate chiropractors in Largo, FL. Aside from massages, they also perform acupuncture and other spinal manipulations that help relieve pain. Call us today, and we’ll connect them to you right away.
