Sleep And Massage Therapy


Hands-On Therapy for Peaceful Sleep

One alternative medicine approach is a perfect option for relaxing your tension and allowing you to sink into deep, restful sleep: massage therapy.

If you are comfortable with someone touching your body, a therapeutic massage is a wonderful sleep aid. In simple terms, massage therapy turns OFF the sympathetic nervous system, and turns ON the parasympathetic system. Thus, it relaxes the body and relieves neuromuscular problems.

I (Dr. Nikos) recently tried this method by actually getting a massage during a recent trip to the suburbs of Chicago. I peacefully drifted off to sleep with no trouble at all, even during the massage.

Relaxation techniques, such as massage therapy, can reduce the frustrations, stresses, and other turmoil that lead to a night of tossing and turning-and anxiousness and poor performance during the daytime. It seems we all have the need for human touch. Therapeutic massage can have both an internal psychological benefit and an external physical benefit-improving physiological responses for the body.

Therapeutic massage can help with sleep disorders that have a neuromuscular origin such as pain, tension, involuntary muscle contractions, and "restless muscle" syndromes, notably, "restless legs syndrome."

After having a daily massage for ten days, even adults with chronic fatigue syndrome sleep better.

BALMS AND OILS

Massage and aromatherapy can relax your muscles and offer improved blood and lymph circulation. A backrub can reduce nerve irritation and assist by increasing production of pain-killing endorphins. The time-honored healing potential of a good back massage is well known and has many enthusiasts.

Several sweetly-scented natural balms and massage oils are available to use with massage therapy to relieve stress. The aroma, texture, and feel of the oils offer a calming effect in a relaxing environment.

RELIEVING INSOMNIA

Insomnia is common problem for hospitalized patients. Consequently, a search for non-drug alternatives for the treatment of insomnia has been necessary. Massage has been useful as an adjunct or alternative option to drug therapy for insomnia, for example benzodiazepines.

One study, conducted at the University of Arkansas, concluded that back massage is useful for promoting sleep in critically ill older men.

SOOTHING YOUR CHILD WITH INFANT MASSAGE

It may interest you to know that restless babies and children may also benefit from a massage by sleeping more peacefully. In one study of children and adolescents, those who participated in a 30-minute massage (daily for five days) slept longer and more soundly.

In addition to helping an infant sleep, the "calming touch" of a parent establishes a valuable opportunity to soothe and nurture your baby. As little as 15 minutes of massage a day significantly benefits infant weight gain as well as mental and motor development, according to research. Infants' sleep patterns improved with deeper sleep of longer duration.Baby massage has many benefits, including improved parent-infant interaction, infant relaxation and reduced crying for colicky babies. Some newborns may develop a more regular sleep cycle as well.

In addition, a study by Dieter, et al., discovered that pre-term infants given five days of massage therapy gained weight and improved sleep-wake behavior. The therapy used was a simple, easy-to-learn method of body stroking combined with passive limb movements for three 15-minute periods per day to improve the health of the stable pre-term infants.

THERAPEUTIC MASSAGE TECHNIQUES

Massage can also help a couple reconnect. It can be a great way to re-acquaint with your partner. You might want to give each other a nightly massage before sleep.

Some of the most common therapeutic massage techniques are:

· Swedish massage: a smooth, flowing style that improves overall relaxation, circulation and range of movement, and relieves muscular tension.

· Deep-tissue or Neuromuscular massage: a style that reaches the connective tissues, tendons, ligaments, and nerves. This releases tension areas called "trigger points."

· Sports massage: a style that improves athletic performance by massaging specific muscles, tendons and ligaments.

· Reflexology: a style for massaging specific "reflex zones" on your feet that relieves tension and pain, and improves circulation in areas of your body corresponding to reflex zones of the feet.

· Specialized forms: other forms of therapeutic massage.

A "PEACEFUL, EASY FEELING"-- AND A POEMAfter you have experienced a therapeutic massage, drink plenty of water (to avoid dehydration and to help in the removal and filtration of toxins) and enjoy the sweet peace of relaxation to benefit your sleep. As I was drifting into relaxation by the end of my own massage therapy session, the therapist recited a wonderful poem. It had an effect when it was spoken slowly and received in a restful state. "Yesterday is history, Tomorrow is a mystery, but Today is a gift-that's why they call it the Present."

Nikos Linardakis, M.D. is a chief physician in Boston, Massachusetts for Tharos Laboratories, Inc. He currently writes and has previously published articles on evidence-based natural alternatives. He is the author of several medical books, and Editor-in-Chief at McGraw-Hill Companies Health Sciences Division, New York. He can be reached at Nikos@TharosLabs.comCarli Dixon, M.A., M.S. is a writer/editor who specializes in health, nutrition, the management of stress and change, and current research findings that focus on anti-aging and wellness issues.

Sources and additional reading

Agarwal KN, Gupta A, Pushkarna R, et al. Effects of massage & use of oil on growth, blood flow & sleep pattern in infants. Indian J Med Res 2000; 112: 212-217.

Azad, N., et al. Hospitalized patients' preference in the treatment of insomnia: Pharmacological versus non-pharmacological. Can J Clin Pharmacol. 2003 Summer; 10(2): 89-92.

Dieter, JN, et al. Stable preterm infants gain more weight and sleep less after five days of massage therapy. J Pediatr Psychol. 2003 Sep; 28(6): 403-11.

Ferber, S, et al. Massage therapy by mothers enhances the adjustment of circadian rhythms to the nocturnal period in full-term infants. J Dev Behav Pediatr. 2002 Dec; 23(6): 410-5.

Richards, KC, Effect of a back massage and relaxation intervention on sleep in critically ill patients. Am J Crit Care. 1998 Jul; 7(4): 288-99.

About Dr. Nikos...

o CEO of Tharos Laboratories, Inc. - a nutritional supplement companyo Published author of over a dozen books, including The World of Children's Sleepo Former Editor-in-Chief of McGraw-Hill Companies, Health Sciences Division in New York. o Former Director of Clinical Research for The Natural Standard in Cambridge, MAo Served as the author of clinical review monographs covering natural extractso Scientific Advisory Board Member of the Cranberry Institute o Research Associate at the Sleep & Behavioral Institute in Chicago, ILo Author of Ten Natural Ways to Healthy Sleepo An active lecturero Monthly columnist for Sleep and Health News Journal

Dr. Nikos has extensive experience in the development and manufacturing of nutraceutical products, and has worked for both public as well as privately held companies in this market sector. He has a vast knowledge in FDA compliance, protocol design, and other physician-liaison functions.


More Resources

Not Sure About the Mind-Body Connection? You Already Use It To Produce Pain Relief
But Not Nearly Often EnoughIf you're skeptical about your ability to use your own subconscious to ease pain, consider this: you already do it. But you do it by accident, so you don't notice.
Guide To Some Common Herbs That Heal
Herbs have long been an acceptable way to fight common ailments and while they should not take the place of medical advice, can be a great supplement to your current medical care. There are many common herbs that have healing properties which you may not even know about.
Allergies: Why Do You Have Them?
Next time you reach for your Claritin, think about this:Allergies are totally abnormal. Sure, tons of people have them.
Portrait of a Psychic / Intuitive
Many people ask me how I started doing this work.As a child, my earliest memory is being 3 years old and telling my mother things that I could not have possibly known.
Evening Primrose Oil Benefits
The evening primrose oil which we use is extracted from the seeds of Oenthera biennis, a plant native to North America. The evening primrose plant resembles a primrose but is related to the willow herb group.
Honey! Natural Treatment for Gum Disease
There is quite a bit of talk going on about the antimicrobial properties of the sweetener, Xylitol, which is a product manufactured from cornstalks. The dental hygienist community (discussion groups) is where I am seeing most of this and my understanding is that it is a pretty good product as a sweetener and good for your teeth and gums.
Acupuncturists
An ancient Chinese method of pain relief and disease treatment; acupuncturists have used acupuncture effectively over several centuries. Acupuncturists use a treatment where fine, hair-like needle insertion is done over several, specific areas of the body.
Healing Waters of California
Back in the late 1800's the railroad came to life. Track was laid from one end of the country to the other, creating a method of transportation that the average citizen could use to get to the west coast.
Tap Away Your Fears
In my workshops we use energy techniques that involve tapping with your fingers on the ends of the energy meridians on your face, upper body, and hands. I would like to tell you why we do.
How Pain Relief Visualization Statements Work
Visualization statements represent the specific language that your subconscious wants you to read back to it to help ease your pain. They're simple and are targeted directly at the main factors that could bring you relief.
How I Overcame Anxiety/Panic Attacks
Has this ever happened to you, out of the blue, for apparently no reason at all? You suddenly start experiencing any or all of the following symptoms: shortness of breath, chest pain or discomfort such as tightness, lightheaded, dizziness, faint, palpitations, a pounding heart, sweating, trembling or shaking, a choking sensation, nausea or stomach cramps, numbness or a tingling sensation, chills or hot flashes.Then you experience a fear of losing control or goingcrazy and even a fear of dying.
Green Tea: An Oriental Panacea Revived
A medicinal beverage in Asia for almost 4000 years, green tea is creating a splash in Western society recently. The humble tea leaves belie a bittersweet taste, delicate texture and unique aroma that give rise to a wide array of health benefits.
Natural Medicine--Finding a Qualified Naturopath
Naturopathic medicine is currently the fastest growing segment of the alternative health movement but not everyone practicing this branch of "natural" medicine is qualified to do so. I like to group naturopaths according to their educational backgrounds because I believe that the quality of your naturopath's education directly affects the quality of care you'll receive.
Plantar Warts Treatment - Is There A Natural Medication Which Gets Rid Of Plantar Warts?
Plantar Warts are growths which occur on the bottom of your feet and are very common. They are caused by the Human Papillomavirus which allows some skin cells to grow faster than others, thus causing a growth, called a wart.
Alternative Approaches to Pain Relief
Pain. The great leveler.
Bois De Santal: The Source of Tranquility
The near extinct bois de santal has a sensual and exotic scent that gives an elevating experience for those who use it. The oil extraction process of the sandalwood is lengthy; the tree has to be about 30 years old before the process can take place.
Feuille D Menthe: The Cooling and Uplifting Fragrance of Green Grass
Feuille D'Menthe is a blend of several fragrant grass essential oils, with the main ingredients being sage, vetiver, mint and basilic. The perfect combination of these fragrant herbs exudes a rich and fresh aroma, without gloom and turbidity.
Bird Flu : A Disease You Can't Ignore
AS BIRD flu, or Avian Influenza, raged through Asia, countries such as Vietnam, China, Thailand, Indonesia, Cambodia, Laos, Japan, Korea and Taiwan are stepping up on massive culling of their poultry as they are seized by a realisation that the animal virus could eventually threaten human lives.Their fears are not unfounded.
Some Smells Cause Headache
Did you know that some smells cause headache?Its true, the intoxicating or stupefying fragrances of some perfumes and room fresheners are some of the odors, that if you inhale them long enough, you will find that these smells cause headache. This need not be something that you have used on your own body.
10 Simple Ways to Naturally Increase Your Energy
1. Eat protein at every meal: One of the most important ways to keep your blood sugar balanced and energy levels high is to include protein at every meal, breakfast and snacks included.

More Alternative Information:

Related Articles

What are the Best Roles for Western and Alternative Medicine?
I think it's very confusing for patients to decide what the best roles are for Western medicine and alternative medicine.In this article, I'll try to clear some of that confusion with a few simple principles.
Using the Subconscious for Pain Relief - What's In It For You?
If you're in chronic pain, you probably want 7 things. If you can learn to use visualization statements to program your subconscious, you may be able to attain most or even all of them.
Pain Anatomy 101: How Pain Works, And How Your Subconscious May Be Able to Short-Circuit It
In building a strategy for pain relief it may be helpful to understand how pain works. Here's a quick primer to help you grasp the mechanics, and show you the points where your subconscious may be able to intervene to relieve your pain.
Do You Have Difficulty in Waking Up On Dark Winter Mornings?
Our daily internal body clocks or circadian rhythms synchronise the timing of our wake/sleep patterns and our interactions with the outside world.Our body clocks are naturally conditioned and cued to respond to light signals or 'zeitbeigers' to awake at sunrise and sleep at night.
Mosquitoes? No Itch, No Bite!
When you are in the season of the mosquito, it is looked upon with horror for those who suffer allergic reactions. But even if you do not get these reactions it is still looked upon by most as an unpleasant, unavoidable summertime irritant.
Consultation Guidelines For Hypnotherapy
The initial consultation may well be the most crucial aspect of hypno-psychotherapy, if not all therapies. Everything from the interpersonal dynamic to the eventual success of the intervention has a basis in this first meeting between the client and the therapist.
Prenatal Massage
What is prenatal massage? Prenatal Massage is a form of therapeutic bodywork that is geared to meet the unique needs of the pregnant woman. Promoting better function of muscles and joints, prental massage also improves circulation and overall body tone.
Nerve Pain: Try Using Visualizations And You May Get Some Relief
"Neuropathic" means nerve damage and refers to nerve pain. So far there's very little that science can do about it.
Cold Laser Therapy: Hope for Arthritis
Having had the rare, first-hand opportunity to observe cold laser therapy treatment in action, I am impressed at its remarkable ability to help in healing with rheumatoid arthritis.As my dad suffers from various maladies, including having a heart defibrilator.
Headaches/Migraine
"Oh, how densely packed your head is, my sweet," sighs Grandmother Growth. "I'm afraid there's no room for new growth.
Constipation Home Remedies Using Juices
Apple Juice, Figs and RaisinsHere's another constipation home remedy using apple juice with other fruit. Eat it the first thing in the morning before breakfast.
Three Steps to Get Rid of Hemorrhoids
Constipation, Hemorrhoids or Piles, and inactivity go hand in hand. If you have been constipated for quite a while, chances are you have hemorrhoids.
Use Fresh Herbs In Your Cooking
Many common herbs that you might use in cooking are well known for there healing properties. Using them in cooking is a great way to incorporate the healing attributes of natural herbs with your meals.
Stuttering Treatment, Stammering Treatment
There are many different treatments for people who stutter/stammer. In this article I will describe some of the experiences and types of stuttering or stammering therapy people experiment with.
What Does The Label Vegan Mean in Bedding Products?
Vegan, or vegetarian, organic fills and batting, are natural materials free of animal ingredients and by-products (including wool, silk, fur, leather, dairy, eggs, honey, beeswax, and lanolin). Additionally, no animal ingredient or animal by-product inputs are used in manufacturing and processing.
Eucalyptus Oil for Colds and Flu
Recently I came down with a cold, flu, and some heavy chest congestion. My 8-year daughter also became sick.
How to Prevent Snoring?
Snoring is noisy breathing through the mouth and nose during sleep. It can occur when you are breathing in or out.
How To Have Optimal Health and Energy: Seven Key Steps
Hello!Alan Allard here?You have my respect for taking action to learn how to improve your overall health. You can discover and learn how to do just that?change and improve your health?and enjoy the new levels of energy and vitality that will simply come your way.
Hypnosis, Hypnotherapy, Hypnotism, and the Truth about the Funky Chicken!
Over two hundred years after this momentous event the world is still saying WOW in amazement to this gracious art. Hypnotherapy has come so far and I believe that we are now in an age where we now know so much of how the mind works and what makes us tick, that it is possible to successfully change our lives into the dreams that we wish them to be! During my time as aHypnotherapist I have enjoyed tremendous results from my clients, I put this down to my main work ethic, which is - When I work with someone my only aim is to help them achieve the kind of life that they desire through empowerment!Hypnosis can be briefly described as an altered state of consciousness, just like daydreaming.
Amazing Artemesias
Artemis - Goddess of the herbalist - gives her name to a genus of marvelously aromatic, safely psychedelic, highly medicinal, dazzlingly decorative, and more-or-less edible plants in the Asteraceae family. I love Artemis, and I love her plants.