A Gentle Massage Routine Before Bedtime

A consistent bedtime routine helps the body recognise that daily activities are coming to an end. Gentle massage may be combined with calming activities such as dimming the lights, putting away the phone and practising slow breathing.

Put safety first

Massage should not be presented as a treatment for insomnia. Evidence regarding its effects on sleep remains mixed and varies among the groups studied.

A bedtime massage routine

Begin approximately 15 to 30 minutes before bedtime. Sit or lie in a comfortable position.

Temples

Use your fingertips to make very gentle circles over the temples. Avoid the eye area.

Shoulders

Lower your shoulders while breathing slowly. Gently squeeze the upper-shoulder muscles for a few seconds before releasing them.

Palms

Massage the centre of each palm with the opposite thumb. Use the same gentle movement on both hands.

Calves and feet

Stroke the calves lightly and then massage the soles. Avoid forceful techniques that cause pain or make the body feel more alert.

When using Minyak Tapil Cap Wanita, apply only a small amount to suitable areas. Avoid the face, eyes, nose and mouth. If its aroma or warming and cooling sensations interfere with sleep, use the product earlier or stop using it.

Put safety first

Frequent or persistent sleep difficulties, severe daytime sleepiness, loud snoring, waking because of difficulty breathing or nearly falling asleep while driving require professional attention.

Article References

NCCIH - Sleep Disorders and Complementary Health Approaches. Source link

NCCIH - Relaxation Techniques. Source link

NCCIH - Massage Therapy: What You Need to Know. Source link

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