Better Sleep Tips: How Massage Can Help You Rest Easy

If you toss and turn at night, you’re not alone. Lots of people blame stress, screens, or caffeine, but many forget about the power of a good massage. A solid body massage can calm your nervous system, loosen tight muscles, and signal to your brain that it’s time to wind down. Below we break down simple ways you can use massage to snag better sleep, plus quick ideas you can try at home or book in Amsterdam.

Why Massage Improves Sleep Quality

Massage triggers the release of oxytocin and serotonin—two chemicals that lower heart rate and lift mood. When those hormones rise, cortisol (the stress hormone) drops, and your body shifts into a relaxed state. This shift makes it easier to drift off without the usual racing thoughts. Studies from local clinics in Amsterdam show clients report falling asleep 20% faster after a 30‑minute session.

Massage Types That Boost Sleep

Tuina massage is an ancient Chinese technique that focuses on pressure points along the meridians. It’s especially good for people who feel tension in the back or shoulders—common trouble spots that keep you awake. A short Tuina session can improve circulation and release deep muscle knots, leaving you feeling lighter.

Swedish massage uses long, smooth strokes that mimic the feeling of a warm blanket. The gentle rhythm encourages a slow breathing pattern, which signals your brain to produce more melatonin, the hormone that regulates sleep cycles.

Deep tissue massage works on chronic tightness. If you’ve got a sore neck from staring at a screen all day, a few focused minutes on that area can stop the pain from pulling you out of sleep later in the night.

If you’re short on time or money, try a self‑massage routine. Use a tennis ball against a wall to roll out shoulder tension, or gently massage your temples in circular motions for a few minutes before bedtime.

Another easy trick is to combine massage with aromatherapy. Adding a few drops of lavender oil to a warm towel and pressing it onto your neck can amplify relaxation. The scent works with the massage to calm the mind even more.

When you book a professional session in Amsterdam, ask the therapist to focus on the neck, shoulders, and lower back—these spots often hold the stress that keeps you awake. A 45‑minute appointment is usually enough to feel the sleep‑boosting benefits without taking up your whole day.

Finally, make massage part of your nightly routine. Even a 10‑minute self‑massage right before you crawl into bed can cue your body that it’s time to shut down. Consistency is key; the more regularly you treat your muscles, the better your sleep will become.

Give it a try tonight. Lightly rub your temples, roll a ball under your shoulders, or book a short Tuina session at a local studio. You’ll notice how quickly your mind quiets down and how easily you drift into a deep, refreshing sleep.