If you’re having trouble falling asleep, studies show that massage therapy may help:

Insomnia means trouble either falling asleep or staying asleep. The prevalence of insomnia is staggering, with more than 30 percent of American adults suffering from occasional bouts of insomnia and 10 percent of Americans experiencing chronic insomnia. While insomnia may be a symptom on its own, it also can be connected to a long list of healthcare problems.

Chronic insomnia is poor sleep every night or most nights for more than six months. This endless cycle can cause extreme fatigue, problems with concentration and can adversely affect a person’s mood and well-being. Recurring insomnia should be evaluated by a healthcare professional or a sleep disorder specialist.

Methods of treating insomnia cover a wide span of lifestyle adjustments, psychological services, Western medical treatments and complementary/alternative medical choices. Under that last category, complementary/alternative medical choices, be certain to include massage therapy as a viable option to help the sleep deprived. While it may not be the first appointment that an insomniac thinks to make, looking at the neurochemistry of sleep, and the effect massage has on that neurochemistry, may provide a solid link between massage and insomnia treatment.

The neurochemistry of sleep is very complex. While there are many aspects of the brain and its chemicals that contribute to sleep, we will look at the serotonin component of sleep.

Serotonin is an extremely important neurotransmitter that is essential to our survival. Serotonin plays a role in mood, behavior, body temperature, physical coordination, appetite and sleep. Derived from the amino acid tryptophan, serotonin can also be converted by the brain into melatonin.

The involvement of serotonin in sleep has been repeatedly proven. However, the mechanism of that involvement remains unclear. A number of studies revolve around a specific area of the brain that mediates deep sleep. This area of the brain is called the raphe nuclei. The raphe nuclei contain nerve cells that use serotonin to communicate with each other. In laboratory experiments using cats as subjects, destruction of the cats’ raphe nuclei resulted in their inability to sleep. Another experiment consisted of blocking serotonin synthesis with a drug (p-chlorophenylalanine). Administration of this drug produced insomnia, an effect which was reversed by the subsequent administration of serotonin. These studies all demonstrate the necessity of serotonin for healthy sleep.

Serotonin is a precursor to the body’s rendering of melatonin. Melatonin is a hormone released by the brain’s pineal gland to quiet and reset the part of the brain (the suprachiasmatic nucleus) that directs circadian cycles to prepare for sleep. According to Charles Czeisler, professor and chair of the Division of Sleep Medicine at Brigham and Women’s Hospital, Boston, MA, circadian cycles are internal periodic rhythms that profoundly affect sleep and wakefulness.

The chemistry of sleep is relevant to massage therapists because massage can directly influence the body’s production of serotonin. A study on back pain, conducted in January 2000 by the Touch Research Institute in conjunction with the University of Miami School of Medicine and Iris Burman of Miami’s Educating Hands School of Massage demonstrated that in addition to a decrease in long-term pain, subjects receiving massage experienced improved sleep and an increase in serotonin levels.

In addition to other assessments, a sleep scale to measure quality of sleep and urine samples to measure levels of serotonin were used. The results of this study were originally published in the International Journal of Neuroscience states:

“Massage is an intelligent, healthy and substance free choice to help the scores of people that have insomnia. Because serotonin plays a role in sleep in multiple areas of the brain, it is logical to seek ways to increase serotonin levels for people that are sleep deprived. In addition, serotonin is needed for our bodies to produce melatonin. As melatonin influences the sleep stage of our circadian rhythm, a natural way of boosting serotonin is a positive sleep inducing option. This connection calls for further research showing the direct affects massage therapy has on serotonin and sleep. In the meantime, the existing evidence is certainly enough to condone regular massages for sleepless clients.”

From: Integrative Healthcare Studies

We’ve all seen them—the small, hole-in-the-wall places that offer back rubs for cheap. So what is the real difference between a practice with Licensed Massage Therapists and an unlicensed practicing masseuse?

In New York State, practicing massage without a license is a felony. Like other professions that require a license – dentistry, doctors, etc, you wouldn’t want someone practicing without a license for a reason. Many unlicensed establishments don’t follow basic health and safety requirements (used sheets, dirty tables, not washing hands between clients). Many overwork and underpay their therapists, contributing to injuries and exploitation. Also, if you suffer from an injury, an untrained masseuse may make it seriously worse.  The bottom line: you get what you pay for.

Licensed massage therapists are extensively trained in a variety of techniques (over 1,200 hours in NY State), as well as how to identify certain orthopedic conditions. Unlicensed therapists are most often not familiar with this vital information and not only will they ignore your injury or discomfort, they may also make it worse and injure you. Legitimate massage therapists are dedicated to making your session relaxing, informative and most of all safe. We’re not doctors; however, we are at the front line of the healing process and the fight against chronic pain.

Also, we can’t go any further without talking about the REAL reason massage therapy is so strictly regulated in the first place. Many years ago, massage parlors here and abroad combined the services of their masseuses with another type of, ah, “service”.  Any professional massage you receive should be of a non-sexual nature, and if you think your therapist is acting inappropriately in any way—before, during, or after your session—then odds are they aren’t running a legitimate practice.

So what should you do if you suspect your therapist isn’t licensed to practice? First, if you are not sure for whatever reason, it’s fine to ask to see a copy of the therapist’s license or registration. Per the laws in New York state, the license must be displayed in a conspicuous area in the session space. Another tip: If while working with you they do not respond to your requests for a change in  pressure or ignore your pain, don’t be afraid to end the session.  Be sure to keep an open dialogue with whomever is working on you and you won’t put yourself at risk for injury. From the start, make sure that your therapist is a NY State Licensed one, and you’re sure to have a much better, consistent and safe massage.

For more information about the practice of massage therapy, visit amtamassage.org.