Sleep is essential to having good health and well-being throughout your life, both physically and mentally. Whilst you’re asleep, your body is working to support brain functions and maintain your physical health.

Adults (18 years and over) are aimed to have at least seven hours of sleep each night. Some studies have shown that sleep deprivation can leave people vulnerable to attention lapses, reduced cognition, delayed reactions and mood swings.

Amount of sleep needed depending on age:

• Infant – 4-12 months – 12-16 hours per day.
• Toddler – 1-2 years – 11-14 hours per day.
• Pre-School – 3-5 years – 10-13 hours per day.
• School-Age – 6-12 years – 9-12 hours per day.
• Teenager – 13-18 years – 8-10 hours per day.
• Adult – 18 and over – 7 hours or more per day.

There are some non-pharmacological interventions you can take to improve your sleep. Massage is one of the interventions that you can try. Massage is a systematic touch to the body to help reduce tension, provide relaxation and stimulate and accelerate blood circulation. Massage can also decrease fatigue, exhaustion, tension and pain b showing a sedative effect. Studies have shown that massage relieves pain and fatigue, reduces blood pressure, decreases heart rate, decreases cortisol release and depression and REGULATES SLEEP.

Therefore, from these reasons/benefits and some studies massage is a non-pharmacological intervention that is frequently used to overcome sleep issues and improve sleep.92.8% of studies that were reviewed in Akpınar et al (2022) review determined that having a back massage shortened the duration of falling asleep, increasing sleep duration and improved sleep quality by reducing sleep disorders. Are you struggling with your sleep? Struggling to get to sleep or can’t sleep for your recommended amount. Why not try a monthly massage to see if that can help your sleeping issues?

More sleep = good health and well-being physically and mentally.

By Chloe Gray
At Fortress Sports Therapy

References:
Akpınar, R. B., Akın, G., & Ay, E. (2022). The Effect of Back Massage on Sleep Quality: A SystematicReview. Kafkas Journal of Medical Sciences, 12(2), 179–184. https://doi.org/10.5505/kjms.2022.25932

Harris, M., & Richards, K. C. (2010). The physiological and psychological effects of slow-stroke back massage and hand massage on relaxation in older people. Journal of Clinical Nursing, 19(7- 8), 917–926. https://doi.org/10.1111/j.1365-2702.2009.03165.x

How sleep works – Why is sleep important? (2022, March 24). National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/sleep/why-sleep-important

Pacheco, D., & Singh, A. (2022, August 10). Why Do We Need sleep? Sleep Foundation. https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep