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

Superfood or Superfad
I have been reading a lot lately on the subject of anthrocyanins. Anthrocyanin is a pigment found in many fruits and vegetables but especially in berries.
Get Your ZZZZZZ's Naturally
Insomnia - according to the dictionary is a chronic inability to fall asleep or remain asleep for an adequate length of time. We've all experienced this at least sometime in our lives.
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.
Purchasing Essential Oil
Tips on Purchasing Essential OilsIt is important to purchase your oils through a reputable supplier, food stores are often reputable suppliers of Essential Oils. In other cases you can buy from the manufacture but you must know something about the manufacturers reputation,- Do they belong to the National Association of Holistic Aromatherapists?If so, it is a good indication that they are a reputable people.
4000 Year Old Secrets of Green Tea
The Chinese have known about the medicinal benefits of green tea for over 4,000 years. But recent studies are just starting to unlock these ancient secrets of green tea.
Headaches/Migraine
"Oh, how densely packed your head is, my sweet," sighs Grandmother Growth. "I'm afraid there's no room for new growth.
Your Body is a Map of Your Consciousness
Everything begins with your consciousness. Everything that happens in your life, and everything that happens in your body, begins with something happening in your consciousness.
A Natural Body Detox Can Dramatically Improve Your Health
Detoxification therapy is a completely natural and necessary process to get you healthy and feeling your best! If you've never done an official detox program, you are long overdue for a cleansing experience that will renew your energy, reduce food cravings, improve your metabolism, give you radiant skin, better your sleep, and strengthen your immune system.What is detoxification?Detoxification is the process of either clearing toxins from the body or neutralizing them.
Reflexology
Reflexology, an ancient art practiced by early Egyptians. Reflexology is a science founded on the basis that areas of the feet, hands and ears are comprised of zones and reflex areas that correspond to all glands, organs, and bodily systems.
Reduce Asthma And Breathe Free
Asthma can be a serous and often frightening condition that is typified by a tightening of the chest, wheezing and difficulty breathing. Asthma is made up of two underlying components: inflammation and constriction.
Healing Through Stories
Stories are powerful. How many times have you heard a childbeg, *Tell me a story.
The Writer As Activist
Almost two years ago, before the release of my first book, "Short of a Picnic," I began writing nonfiction Internet essays that, like the book itself, deal with mental health. I say "deal" with mental health instead of "dealt" with mental health because these essays, five or six of them altogether, continue to be read.
Mental Health Maintenance Is Made Simple
Your mental health is often drastically improved when you use the techniques Dr. Kuhn teaches in this article.
An Introduction to Bach Flower Essences Part I - The Twelve Healers
What are Bach Flower Essences?Pioneered by Dr. Edward Bach in the 1930's, a flower essence is a liquid preparation imprinted with the etheric pattern of a particular flower.
Frankincense in Aromatherapy - Trees, Pearls, and Essential Oil
The Mysterious FrankincenseUsed for many thousands of years, the Frankincense tree has perhaps the greatest association with spiritualpractice of any plant on earth. In most of the great ancient cultures,including the Egyptian, Babylonian, Persian, Hebrew, Greek and Roman civilizations, it has played a role inreligious and domestic life.
Hidden Benefits of Reflexology
The holistic therapy of reflexology has been used over the years to promote physical health and wellbeing in many thousands of people from all walks of life, but there is also a subtler aspect to its benefits that can be applied to the more vulnerable amongst us, to expand awareness and enhance everyday living.When a client asked if she could bring her sister, who had learning disabilities, for a reflexology treatment with me, I was only too glad to concur.
Treat Cold Sores, Sore Throats, and Warts Naturally
Tired of costly medications, prescriptions and time lost for doctor's appointments, I found myself on a constant search for alternative, affordable health solutions to heal such common painful infections as sore throats, cold sores and warts. Everyone has had at least one of these in their lifetime.
The Truth About Dandelions!
Dandelions are not weeds! They are wild vegetables. In Greek mythology, Hecate fed Theseus dandelions for 30 days so he would become powerful enough to defeat the Minotaur.
Alzheimers Disease: Notes from a Medical Intuitive's Casebook
In my medical intuitive practice, I have often been consulted by family and friends of those whose parents or loved ones have been diagnosed with Alzheimer's disease. The origin of this disease is unknown, however much attention is being placed upon the growth of Amyloid plaques in the brain.
Alzheimer's Home Testing Manual Now Available Online
If you're concerned about the condition of an older family member or loved one, you are likely asking yourself: "I know there's something wrong. Could it be Alzheimer's?"You aren't alone.

More Alternative Information:

Related Articles

Revolutionary Medicine: Shockwave Therapy for Chronic Pain Sufferers
Stripped from the scenes from science fiction novels and films, shockwave therapy is a newage alternative to chronic pain sufferers. Utilized not only on humans for over 25 years for urologic and orthopedic conditions, shockwave therapy has even been introduced to veterinary and equine medicine as well.
Cure Arthritis? Right!
Arthritis sufferers are daily bombarded with new, better, more exciting treatments. Try Enbrel! Try Humira! Miracle drugs!Get your NSAIDS! Get your DMARDS! Pump more chemicals into your system.
Just The Tea FAQs: Health Benefits (Part II)
A hot cup of tea might be just the thing to soothe a sore throat, warm the body, or relax with after a stress-filled day. But tea is more than just a comfort drink.
Natural Remedy for Attention Deficit Hyperactivity Disorder - ADHD
Attention deficit-hyperactivity disorder (ADHD) is a complex neurobehavioral disorder of higher brain functioning. ADHD is common among the disorders that get affected in childhood and adolescence.
Parasites: The Missing Diagnosis?
Parasites, commonly thought of as only affecting those in developing countries, actually affect 1 in 6 people in North America and are the most common disease condition in the world. For many chronic conditions this can be the missing diagnosis.
Teas From Plants Around You and Their Benefits
All teas unless specified are brewed with 1 teaspoon dry material or 2 teaspoons fresh material to 1 cup of water. Always steep.
What is Sound Therapy?
As energetic beings, our electromagnetic energy field (aura) vibrates at specific frequencies. When there is an energy distortion, clutter, blockage, etc, the vibration of the energy field gets clogged, bogged down and heavy.
Reiki Energy Balance
Here's a simple exercise that anyone can do, even if they haven't been 'attuned' to Reiki. It requires a basic knowledge of channeling Reiki energy, the positions of the 7 primary chakras and a willingness to spend some time making someone else feel good.
Feeling Frisky? Herbs for Fertility
For thousands of years knowledge of the herbs and wild plants that could increase fertility were the secrets of the village wise women. But after the holocaust against European Wise Women (the "burning times") and the virtual extermination of Native American medicine women, this knowledge virtually disappeared.
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.
Health in the Self
What is health?Is health the absence of disease? Is health a birth right or simply luck? According to Ayuveda, India's ancient art of healing, the meaning of health is a single word: Swastha. Swa = self + Stha = established.
Alter Your Perceptions
This article first appeared in The Sept. 2004 issueof The ZoneNet newsletterNo matter how fast we run, many of us are haunted by the urge to look back.
The Writer As Activist
Almost two years ago, before the release of my first book, "Short of a Picnic," I began writing nonfiction Internet essays that, like the book itself, deal with mental health. I say "deal" with mental health instead of "dealt" with mental health because these essays, five or six of them altogether, continue to be read.
Treating Arthritis- Naturally
There are actually three common types of arthritis. These areOsteoarthritis which is the most common, affecting around 16million Americans with an average age of 45.
Alternative Health Treatments for People Who Give Too Much
Being a modern traveler, you probably get onto an airplane these days, find your seat, pull out a paperback and tune out those all-important instructions from the flight attendant about emergency procedures. Let me refresh your memory.
Could You Have Lyme and Not Know It?
If you have ever been bitten by a tick, flea, mosquito, gnat, or mite or have been sexually active with someone who has been bitten, then you are at risk for Lyme Disease. Lyme can also be transmitted from mother to unborn child and through breast-feeding.
How to Stop Bleeding Gums
Bleeding gums can be one sign of periodontal disease, gingivitis, or other serious problems. Other symptoms like bad breath, toothache, and receding gums indicate poor dental health.
3 Natural Cures For A Migraine Headache
Only a migraine sufferer understands the pain. Regardless of how the migraine starts the end result is the same - excrutiating pain that renders you helpless.
Naturopathy
Naturopathy is a holistic therapy that relies on natural remedies. Sunlight, air, and water are thought of as natural healers; this, along with nutritional supplements and massage therapies are all part of naturopathy.
Organic Living - Whats That?
Hmmm ? what does organic living mean ? I like to think of it as taking time to BE instead of DO. The concept of being vs.