Massage Therapy Journal Spring 2026

60 • Massage Therapy Journal

I t is no secret that sleep is an important component of a healthy lifestyle. However, quality sleep is not always easy to come by.

sleep. “I teach my sleep clients gently rocking the body whilst sitting on the side of the bed and using tapping or other complementary techniques,” says Delling. As far as timing goes, the closer to bed, the better, as long as the massage is not too stimulating. “While definitive research is limited, studies examining the relationship between massage therapy and sleep typically administer the treatment within 1–2 hours before bedtime,” Verma says. “This timing aligns with general sleep hygiene recommendations to engage in relaxing activities during the hour before sleep. Massage therapy can, in fact, be a part of a nightly wind down routine as a part of a daily sleep hygiene plan.” Delling has also seen firsthand how massage later in the day can help with sleep. “Many of my clients report that they get better quality sleep for up to a week after receiving a massage later in the day,” she says. Massage and Sleep: What Does the Science Say? Much of the research for massage therapy’s effect on sleep, especially in relation to specific sleep disorders, remains preliminary. However, the evidence that does exist shows some benefits. For example, a systematic review and meta analysis 1 explored the effect of massage therapy on sleep quality in critically ill patients. The systematic review examined 10 randomized controlled trials that comprised 569 participants. The meta-analysis included eight trials. The Cochrane risk of bias tool for randomized trials was used to assess the risk of bias and the Grading of Recommendations Assessment, Development and Evaluation system assessed the certainty of evidence and recommendations. The results of the review and analysis found significant effects of foot reflexology massage on subjective sleep quality. Meanwhile, massage therapy for a two-night duration in cardiac care unit patients exhibited a significant effect on subjective sleep quality. Researchers concluded that massage interventions provide a non-invasive, low-cost

“Sleep is one of the three pillars of a healthy lifestyle,” says Dr. Nitun Verma, American Academy of Sleep Medicine spokesperson. “The American Academy of Sleep Medicine (AASM) recommends adults obtain seven or more hours of sleep regularly for optimal health.” Insomnia, restless leg syndrome, chronic pain and stress and anxiety are common reasons people have trouble getting the recommended seven hours of sleep, but initial research shows massage therapy may be a strong non pharmacological option for improving sleep. “Massage is an excellent holistic tool for improving sleep quality because it helps resolve three major sleep disruptors: pain, stress and anxiety,” says Rebekah S. Delling, LMBT and sleep coach/educator. The timing of a massage and the techniques used could affect the quality of the benefits. While any massage at any time could help improve sleep, slower, more relaxing massages later in the day could amplify the benefits. “It’s my personal philosophy that all massage can improve sleep at some level,” says Delling. “But there are some specific techniques that facilitate deeper, more serene sleep. While I recommend neuromuscular and trigger point massage for pain management, for sleep, I find gentler and more soothing techniques like effleurage, rocking and shiatsu to be the most effective. A full body holistic approach to massage will promote sleep quality, as will manipulating the pressure points in the ears, hands and feet that directly promote sleep and relaxation.” Additionally, self-massage is a great way to extend the benefits of a regular massage session prior to going to bed. Tools such as massage guns, cork balls, a massage star or a Thera cane can help ease muscle pain before bed to improve Massage Techniques and Timing for Improved Sleep

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