Does Massage Help With Sleep? What Research Shows
- Corey Richason, LMT
- Mar 15
- 3 min read
Updated: May 11
Quick Answer
Yes. Massage therapy may help improve sleep by reducing muscle tension, lowering stress, and helping the nervous system shift into a more relaxed state. Many people report falling asleep faster and experiencing deeper sleep after massage, especially when pain or muscle tightness has been interfering with rest.
Why Sleep Matters More Than Most People Realize
A good night’s sleep isn’t just about feeling rested the next day.
Sleep is when your body performs many of its repair and recovery processes. During sleep your body:
• repairs tissue
• regulates hormones
• processes stress
• restores energy
When sleep becomes inconsistent or poor quality, the effects tend to show up quickly.
According to the Centers for Disease Control and Prevention, chronic sleep deprivation is associated with a higher risk of conditions such as:
• cardiovascular disease
• diabetes
• obesity
• depression
Even short periods of poor sleep can leave you feeling physically tight, mentally foggy, and more irritable than usual.
For many people, physical tension and discomfort play a big role in that cycle.
How Massage May Improve Sleep
Massage therapy influences several systems in the body that affect sleep.
First, it helps reduce muscle tension and physical discomfort. When the body is holding less tension, it becomes easier to relax and settle into sleep.
Second, massage encourages the nervous system to shift toward a parasympathetic state, often referred to as the body’s “rest and recovery” mode.
When the nervous system moves away from constant alertness, the body can relax more easily.
Many clients notice they fall asleep faster or sleep more deeply the night after a massage.
What Research Shows About Massage and Sleep
Several studies have examined how massage therapy may influence sleep quality.
One study followed adults with chronic low back pain and sleep disturbances for five weeks. Participants who received 30-minute massage sessions twice per week reported:
• reduced pain
• improved mood
• better sleep quality
Researchers also observed improvements in flexibility and trunk mobility.
Another study looked at patients undergoing treatment for acute leukemia. Participants who received slow-stroke back massage three times per week reported:
• less fatigue
• reduced pain
• improved sleep quality
Massage was used as a supportive therapy alongside medical treatment.
Massage has also been studied in patients recovering from coronary artery bypass surgery. Those who received massage during recovery reported lower fatigue levels and better sleep compared with those who did not receive massage.
These studies suggest massage may support sleep by improving comfort and reducing stress in the body.
When Massage Is Most Likely to Help Sleep
Massage tends to help most when sleep issues are connected to physical factors such as:
• muscle tension
• stress and nervous system overload
• long hours sitting or working at a desk
When those factors improve, sleep often improves as well.
Many clients tell me the same thing after their session:
They didn’t realize how much tension they were carrying until they got off the table… and they slept better that night.
The Bottom Line
Massage therapy is not a cure for every sleep problem.
However, when sleep issues are connected to pain, muscle tension, or physical stress, massage can be a helpful way to support better rest.
By reducing tension and helping the body relax, massage may make it easier for the body to shift into sleep and stay there.
If tight muscles or physical stress have been interfering with your sleep, massage therapy may help your body reset.
If you think massage may help you sleep better, you can check my availability here:
Written by Corey Richason, Licensed Massage Therapist
Corey Richason is a licensed massage therapist and owner of Vital Kneads Massage in Surprise, AZ. With over 24 years of hands-on experience, he helps active adults reduce pain, improve mobility, and stay active through personalized, results-focused bodywork.
Instagram: @coreyrichason
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