How Massage Therapy Improves Sleep Quality

Massage improves sleep by lowering cortisol, increasing serotonin, and nudging the body into parasympathetic mode. Light to medium pressure before bed reduces restlessness, helps muscles release, and signals the brain it is safe to slow down.

Best timing and frequency: - Evening sessions work well; finish at least one hour before bedtime. - During stressful weeks, 2 to 3 sessions can retrain your wind-down routine.

Simple night routine after massage: - Keep lights low and screens off for 60 minutes. - Drink water, then do 5 minutes of slow diaphragmatic breathing (inhale 4 seconds, exhale 6 seconds). - Keep the bedroom cool and dark; use white noise if city sounds disturb you.

If you have insomnia or jet lag: - Favor slower strokes and avoid strong trigger-point work late at night. - Ask the therapist to focus on the back, traps, and calves, which commonly hold travel tension. - Add a warm shower 30 minutes after the session if you tend to feel restless; it helps drop body temperature for sleep.