You probably know that sleep plays a key role in your health and well-being. But if you’re like 10-30% of adults in the world, you might have trouble falling and staying asleep each night. This means waking up groggy, feeling tired during the day, and facing the other health issues that come with missing those Zs.
So, do massagers help with sleep? What’s the link between massage and sleep, and how can you use home devices — like electric massagers and foam rollers —as part of your nighttime routine?
In this post, discover how to use four types of massagers for better sleep, along with step-by-step instructions for making the most out of your self-massage experience.
Why Use a Massager for Better Sleep?
Home massagers can soothe muscles, reduce stress, and boost healthy circulation. And thanks to these benefits, they have been able to help a range of people get better sleep.
In one 2020 study, researchers looked at the MedMassager MMF07 for restless leg syndrome. Remarkably, they found that using it for 30 minutes before bed improved participants’ sleep quality and their perceived quality of life.
Massage therapy appears to be especially helpful for those who are older, but it can soothe and relax your body no matter your age. Beyond that, massage can also calm your mind (which, for some people, can be quite chattery when it’s time to go to bed.)
Massage Techniques for Better Sleep: 4 Ways to Use Home Massagers
No matter what type of massager you have on hand — from handheld body massagers to small massage balls — there’s a way to incorporate it into your nighttime routine.
Here are step-by-step instructions for using four types of home massagers for better sleep.
1. Body Massager
Using a handheld body massager similar to the MedMassager MMB05 makes it easy to take your nighttime self-care routine to the next level.
To get started:
- Turn the body massager on to a low setting. (You don’t want to start with high pressure or speed when your goal is relaxation.)
- Place the massager against the area between your left shoulder and the base of your neck (your trapezius muscle). Massage for 1 to 2 minutes.
- Repeat for 1 to 2 minutes on your right shoulder.
- Take some time to massage your arms and legs, focusing on any achy or sore muscles.
- Place the device between your back and a chair. Then, lean against it so that the massager can gently knead your back muscles.
- You can adjust the placement of your device as needed, focusing on any area from your shoulder blades to your lower back.
- After massaging your back for 5 to 10 minutes, head to bed for a night of deep, relaxing sleep.
2. Foot Massager
Foot massage is another excellent way to promote restful, restorative slumber. A bonus is that some home massagers target pressure points, which may also lend a helping hand in getting better sleep.
While you receive your foot massage, you can also curl up with a good book or watch your favorite show.
To get started using a foot massager for better sleep:
- Turn your device on to a low-speed setting.
- Place your feet on the device for 1 to 2 minutes.
- Increase the speed of your massage to the level that best suits you. Sometimes, you may want a deeper massage experience before bed, in which case you can turn up the intensity. Just make sure the settings you choose don’t bring you any pain or discomfort.
- Relax with your feet on the device for 10 to 15 minutes.
3. Massage Ball
Using a massage ball is a versatile and easy way to reap the benefits of massage at home. They don’t always bring the “spa experience” that electric massagers can offer — but they’re still excellent for releasing muscle tension and targeting specific areas of discomfort.
As part of your bedtime routine, you might also enjoy using a massage ball to target pressure points associated with sleep.
If you’ve got a massage ball on hand, here’s how you can use it to relax before bed:
- Sit upright in a chair or on the side of your bed. Then, place the ball under one of your feet.
- Start by rolling a massage ball under your foot a few times, along your plantar fascia. This area can be especially tender, so be sure to stick to light pressure here.
- Repeat this process with the other foot.
- Then, use the ball to work out tension in your shoulder muscles. Start with your upper right trapezius muscle, using the ball to knead out any tightness.
- Repeat with the other side.
- Glide the massage ball along the sides of your neck, focusing on deep breaths and relaxation as you do so.
- Repeat these steps for several minutes, or as long as feels good to you.
4. Foam/Silicone Roller
A foam or silicone roller is a perfect tool for stretching and deep massage before bed. You can use one to target aches, knots, and other tense areas in the body.
To get started:
- If your silicone or foam roller offers vibrating technology, set it to a low-pressure, relaxing speed.
- Sit on the ground and place your foam roller behind you, perpendicular to your spine.
- Gently rest your back on it, bringing your arms to your chest.
- Lift your hips and gently move your body forward and backward with your legs. You should be “rolling over the foam roller,” so to speak.
- Repeat this process for several minutes.
Tips to Maximize Your Massage Sleep Routine
Here are a few powerful tips to help you improve your nighttime massage routine.
- Play some relaxing music or sounds. You can choose instrumental music or any other ambient sound that makes you feel calm and tranquil.
- Add aromatherapy. Scents like lavender, chamomile, and eucalyptus can make your self-care massage even more comforting.
- Focus on deep breathing. Deep breathing is not only relaxing, but it may also boost your sleep quality. Plus, when you deal with lots of stress, it can be hard to remember to breathe deeply. So, remember to focus on your breath during your self-massage.
The Bottom Line on Using a Massager for Sleep
Home massagers provide plenty of wellness benefits, and promoting deeper, more restful slumber is just one of them.
No matter which tool you have on hand — whether it’s an electric body massager or a simple foam roller — a nightly self-massage routine can help you doze off more peacefully and wake up feeling more refreshed each day.
For massagers that can support better sleep, muscle relaxation, pain relief, and more, check out MedMassager’s line of therapeutic devices today.