Sleep Concerns & Insomnia

What the research shows…

1) Massage can improve sleep quality

Multiple systematic reviews have found that massage therapy improves sleep quality across a wide range of populations, including older adults, hospitalized patients, individuals living with chronic pain, cancer survivors, pregnant individuals, and people experiencing elevated stress (Samuel et al., 2021; Wang et al., 2021). Reported outcomes include:

• Improved overall sleep quality
• Falling asleep more easily
• Fewer night-time awakenings
• More restorative sleep
• Feeling more refreshed in the morning

A systematic review of 14 clinical studies found that back massage improved sleep quality in over 90% of the studies reviewed, supporting massage as an effective non-drug intervention for improving sleep (Akpinar et al., 2022).

2) Massage helps calm the nervous system

Difficulty sleeping is often linked to an overactive nervous system. Stress, anxiety, chronic pain, and busy lifestyles can keep the body in a heightened state of alertness that makes falling asleep more difficult.

Research suggests massage therapy may help regulate the autonomic nervous system by:

• Increasing parasympathetic (“rest and restore”) activity
• Reducing sympathetic (“fight or flight”) activity
• Lowering physiological arousal
• Promoting deep relaxation

By helping shift the body into a calmer physiological state, massage creates conditions that are more favourable for restful sleep (Spinu et al., 2020; Ntoumas et al., 2025).

3) Massage produces measurable physiological changes that support sleep

Researchers have identified several biological mechanisms that may explain why massage supports better sleep. Evidence suggests massage may:

• Reduce cortisol (stress hormone)
• Increase serotonin activity
• Support melatonin production through serotonin pathways
• Reduce muscle tension
• Improve circulation
• Promote physical relaxation

A recent randomized controlled trial found that relaxation massage significantly reduced arousal, increased relaxation scores, and improved sleep onset in individuals with poor sleep, while also demonstrating measurable changes in brain activity associated with relaxation (Ntoumas et al., 2025).

4) Massage may reduce factors that contribute to insomnia

Insomnia is rarely caused by one factor alone. Pain, stress, anxiety, muscle tension, illness, and emotional strain often interact to disrupt sleep. Massage therapy may help address several of these contributing factors by supporting:

• Reduced stress
• Lower anxiety
• Reduced muscle tension
• Improved comfort
• Better pain management
• Greater relaxation before bedtime

While massage does not replace evidence-based insomnia treatments such as CBT-I, research suggests it can be a valuable complementary therapy within a comprehensive sleep management plan (Hrehová & Mezian, 2020; Samuel et al., 2021).

5) Massage may improve daytime functioning

The benefits of improved sleep extend beyond the night. Research has shown massage may contribute to:

• Reduced daytime fatigue
• Less daytime sleepiness
• Improved mood
• Better concentration
• Increased energy
• Enhanced overall well-being

In a 2024 pilot study, participants who completed a daily facial self-massage routine experienced a 20% improvement in sleep quality, a 31% reduction in daytime sleepiness, and significant improvements in self-reported well-being over two months (Porcheron et al., 2024).

6) Massage is a safe, complementary approach to better sleep

Research consistently identifies massage therapy as a low-risk, non-pharmacological intervention that can be integrated with other approaches to support healthy sleep. Massage is commonly used alongside:

• Healthy sleep habits
• Exercise
• Stress management
• Physiotherapy
• Medical care
• Cognitive Behavioural Therapy for Insomnia (CBT-I)

Rather than replacing medical care, massage can help reduce physical and emotional barriers to restful sleep while supporting overall health and well-being (Wang et al., 2021).

What this means in practice

Massage therapy does not “cure” insomnia or sleep disorders. However, a growing body of research suggests it can meaningfully improve sleep quality by calming the nervous system, reducing stress, decreasing muscle tension, and promoting relaxation. Many people report:

• Falling asleep more easily
• Sleeping more deeply
• Fewer night-time awakenings
• Feeling more refreshed upon waking
• Reduced bedtime stress
• Improved daytime energy

Massage creates a therapeutic environment where the body can relax, the nervous system can regulate, and restorative sleep becomes more achievable as part of a comprehensive approach to health.