Difficulty Sleeping? Massage Therapy Can Help By Kristina Mozzicato, LMT, BCTMB


ccording to the American Psychiatric Association, sleep disorders involve problems with quality, timing, and amount of sleep, resulting in daytime distress and impairment in daily function. Sleep is a basic human need and is critical to both physical and mental health, and how much sleep we need varies depend- ing on age and the individual. According to the National Sleep Foundation, most adults need about seven to nine hours of restful sleep every night—but many of us get less than that amount.


A Insomnia and Sleep Deprivation


Insomnia is the most common sleep disor- der, with more than 30 percent of Ameri- can adults suffering from occasional bouts. From that, approximately 10 percent of Americans experiencing chronic insomnia, which is defined as poor sleep every night or most nights for more than six months.


Sleep helps the brain function prop-


erly, and not getting enough or getting poor quality sleep has many consequences. In addition to fatigue, decreased energy, ir- ritability, and difficulty focusing, the ability to make decisions and regulate your mood can also be affected. Sleep deprivation compromises immune function and, if left untreated, increases the risk of developing chronic diseases such as type 2 diabetes, cardiovascular disease, depression, obesity, and even cancer.


Massage Therapy as a Sleep Aid


According to the National Institutes of Health, massage therapy can reduce fatigue and improve sleep. Based on re- search compiled by the American Massage Therapy Association, massage therapy has been shown to improve sleep in infants, children, adults, and the elderly, as well as individuals with anxiety, depression, fibro- myalgia, cancer, heart disease, menopausal symptoms, migraines, arthritis, and lower back pain. These benefits can be linked to massage therapy, as massage reduces stress in the body and stimulates hormones that result in a good night’s sleep.


In times of stress, our bodies respond


by releasing the hormone cortisol, which negatively affects sleep patterns and de- creases the quality of sleep. Massage ther- apy increases the release of serotonin and melatonin (hormones that allow the body to reset its circadian rhythm). Serotonin, a vital neurotransmitter that is essential to our survival, plays an important role in mood, behavior, body temperature, physi- cal coordination, appetite, and sleep and is necessary for the brain to produce mela- tonin, which induces sleep. The release of serotonin and reduction of cortisol can also improve mood and reduce stress levels.


Added Benefits of Massage Therapy


A January 2000 study on back pain con- ducted at the Touch Institute, in conjunction with the University of Miami School of


In times of stress, our bodies respond by releasing the hormone cortisol, which negatively affects sleep patterns and decreases the quality of sleep. Massage therapy increases the release of serotonin and melatonin (hormones that allow the body to reset its circadian rhythm).


Medicine and Iris Burman of Miami’s Edu- cating Hands School of Massage, concluded that in addition to a decrease in long-term pain, subjects receiving massage experi- enced improved sleep and an increase in serotonin levels. The subjects in this study received 30-minute massages, twice weekly, for five weeks. The results of this study were originally published in the International Journal of Neuroscience in 2001.


Researchers at the University of Sao


Paulo in Brazil conducted a pilot study to assess the impact of massage on seven post-menopausal women suffering from insomnia. Participants received a 60-minute massage twice a week for eight weeks. At the conclusion of the study, the researchers observed a significant improvement in sleep quality and a decrease in symptoms of anxi- ety and depression among the participants. These findings were confirmed in a random- ized trial carried out the following year.


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