Are you trying to find ways to sleep better at night? It’s estimated that 10% of adults have some form of insomnia. Massage is one of the tips for better sleep that experts agree works. You don’t need to take sleeping pills or medication to feel well-rested in the morning.
Instead, all you need is a massage.
Before we go into how massage chairs can help you sleep better, let’s learn the root cause of insomnia and why it may be plaguing you.
Causes of Insomnia
Insomnia can be short- or long-term. Some people have restless nights worrying about work or family issues, causing them to struggle sleeping. Stress can compound and lead to severe sleep deprivation.
For some individuals, they fall into bad habits and routines, too. Perhaps you take naps during the day, or you tend to drink caffeine before bed. In this case, a change in your overall routine will help you sleep better, especially if you use a massage chair.
How Can Massage Chairs Help with Insomnia?
Relaxation is one of the best ways to sleep better, and that’s exactly what a massage chair is designed to do: help you relax. When you have tight muscles, aches and pains, a single program can help you relieve all of the tension you have.
One review found that self-reported sleep quality scores improve after massage therapy.
Massage is also known for:
- Stimulating serotonin production
- Relieving stress
- Relaxing tight muscles
- Easing pain
- So much more
One of the most common tips for better sleep is to increase serotonin production. You can improve this production in a few ways, but one of the most natural methods is to receive a massage.
Massage will increase serotonin production and allow you to sleep better.
When the body produces serotonin, it will use it to produce melatonin. Melatonin is a hormone that is responsible for your sleep. The hormone is what causes your body to slow when you lay your head down on the pillow.
If you feel wide awake at night and notice yourself turning and tossing, an uptick in melatonin can cause you to finally nod off.
Let's not forget that if you have chronic aches and pains, massage can alleviate them, too. Many people stay awake at night because they experience discomfort. If you’re one of these individuals, try a massage and see if it helps. Many people agree that a massage is one of the ways to sleep better at night.
Expert Guide on How to Use Massage Chairs and Forget About Insomnia
Massage chairs help you receive a professional-level massage whenever you want. A major problem for people with insomnia is that they can’t get a professional massage daily. It's a major expense, and it’s not convenient to go to a massage parlor daily.
Massage chairs break these restrictions, allowing a person to:
- Sit in the massage chair before bed every night
- Save money by not going to a massage therapist
- Choose from a variety of wellness programs
You want to find a massage chair that has numerous intensity settings.
Why?
It's often best to begin your journey into massage on the lowest setting. You don’t know if your muscles will be sore from an intense massage, so start on the lowest level the first day and then move it up daily until you find a comfortable setting.
Once you find the intensity that works best, feel free to adjust the type of massage.
Auto-wellness programs will make it easy to find an option that works for you. Instead of adjusting between manual settings, programs take all of the hard work out of your hands. If the chair has lumbar heat, put it on.
Lumbar heat will begin to relax tight muscles and promote sleep.
If you have aches, pains or general discomfort when you lay down at night, putting on the heat will help you relax faster. You can go in the chair daily and then try every other day to see if it helps you beat insomnia in the long term.
A few chairs to try from the Human Touch massage chairs collection include:
Quies Massage Chair
The Quies massage chair is a high-performance model with an L-track to work on your neck down to your glutes. Stress melts away thanks to the nine auto-wellness programs that will stretch your muscles, help you recover and perform a full-body massage. Relax back into zero gravity, put on the lumbar heat and enjoy a good night’s sleep.
Click here to view the Quies Massage Chair.
Gravis ZG Chair
The Human Touch perfect chair for offices and professional settings is the ZG chair. Sleek and well-built, the ZG provides a gentle massage that will help you sleep better at night. Open the app to control the chair, adjust multiple heat zones, adjust the backrest and footrest and more in just seconds.
Click here to view the Gravis ZG Chair.
Final Thought
When you’re struggling to get a good night of sleep, the tips for better sleep above will help you finally sleep well at night. Massage is one of the all-natural ways to sleep better that experts agree works for people of all ages.
Main photo by Ben Blennerhassett on Unsplash
Alex Williams, owner of Holistic Hyperbarics and Human Touch Wellness Council member, shares how hyperbaric therapy supports anti-aging.
One of the biggest questions and decisions for most adults “nap or keep going and crash later?” We have all been faced with this question on several occasions and obviously the answer is different for each individual based on their situation but here are a few of my experiences and hopefully you find them helpful.
I have always been an early riser so I wake up between 430 and 530 every morning so by the time the middle of the day comes sometimes I am out of gas. I have always fought with the idea of naps. What should be the length of my nap? Should I take the nap in the bed or couch? Should the tv be on or off?
When it comes to the length of my nap if always struggle, I’ve unfortunately called everything from 15 min to 2 hrs a nap and I know that’s not the case. So I looked back at the origin of problem to see what was really the need I was having so I could understand the goal of the nap. Sleep is for you body to recover but a nap is for you mind and body to recharge. I found that the longer or later in the day that I took my naps the harder it was for me to sleep that night which threw everything else off for me. So when looking at my naps I had to categorize each situation. Was my body tired and need of the recharge vs my mind tired and in need. I found that my Human Touch massage chair suppled the solution to both and had an answer to all the questions I had above my nap situation.
The length of the nap was easily addressed in the settings 10, 20 or 30 min. Each one is based on what I have going on at that moment. It I find myself mentally just frustrated or out of it but my body is good I do a 10 min session. I used the meditation setting I’ve got the calming sounds going in the speakers and I just let my mind drift and not think. This normally allows me to clear my mind and get rid of the frustration I’m having from looking at a problem the same way and not finding a solution. Some times I will even use the 20 min setting if I find myself just not being able to let it go completely. But the key for me is to mentally be in a different state when I leave the chair. My mind should be at peace and have more clarity and eventually I will find a way to solve the problem I’m having.
On the bed or on the couch, the answer is neither! Your Human Touch massage chair has the best ability to get your body in a state of being totally relaxed. The zero gravity feature allows every inch of your body to be relaxed and get the rest and rejuvenation needed. Don't get my wrong, the bed is a great place to take a nap but sometimes it can be a trap. Many time you will find yourself staying in the bed longer than you expected. This isn’t to say that your chair isn’t comfortable and that you can’t spend hours sleeping in your chair. The biggest difference is training. You have been conditioned your entire life to sleep in your bed 6-8 hours everyday vs chairs which have been a place you just relax. So you will get a nap in the chair and as it gently rocks back to the upright position from the zero gravity cradle you will have a reminder that it is time to get up.
Last question: tv off or on? You chair gives your the ability to use the speakers so you can have a variety of sounds that best calm and stimulate you. This is one of the best features of personalization because of the Bluetooth you can pair it with any device you wish to make it a truly unique experience. I like to pair it with my phone and have podcast or music playing while I nap at a low volume so it doesn’t distract me from from my recharge session. The other part that I like is just in case I fall asleep and don’t feel the chair go back to it’s upright position I will hear my alarm go off in the speakers and wake me up so I can get back going with my day.
My Super Novo chair has been such a great asset to my day to day life. I have definitely found a way to incorporate into 2-3 uses per day which has helped both my mental and physical performance. Thank you so much for reading this month’s section of the recovery corner I hope it was helpful in you wellness journey.
Maurice Allen
World Long Drive Champion
WLD Tour Champion
Long Drivers European Tour Champ
American Cancer Society Ambassador
Boys & Girls Club of America Ambassador
Former Guinness World Record Holder
The first goal when we all wake up is to have the best day possible. Sometimes this gets messed up before we even get started. We sleep through alarm clocks and are late so we are rushing the whole day. We just don’t feel right and our body is off or we sleep in the wrong position and now we aches and pains that we have to workout to try to feel better. Possibly you just didn’t have a good night sleep or enough sleep because you went to bed later than you expected.
There is a long list of reasons why many of our days don’t start off ideal which more often than not slips into us not being able to have the most productive day. I guess in a perfect world we would all wake up like the prince in the movies Coming to America. Beautiful spacious bed, perfect temperature setting in the room, just the right amount of sunlight. Laying in the perfect position with the best pillow and gently waking up to a symphony. Well this isn’t the reality for 99.9% of us in the world and definitely not the people reading this blog.
But how do you make everyday the best day possible? You do some research, play around with a few ideas and construct a regimen that works for you. As an athlete we always talk about warming up and being a our peak so we can perform. That is the same for everyone else living life as well. If you start your day in ways that put you in the best possible light you will have less stress, a clearer mind and a more joyful heart. With those three components your will be a better employee, parent, partner and person all around.
The first thing I do when I wake up every day is go and sit in my Human Touch Super Novo masage chair for twenty minutes. If you look they tell you that everyday first thing you should meditate. No better place to do than your chair! I don’t your the same setting every morning but I do a 20 min session and I always use the heat option.
During this time I mentally go over the thoughts and key points of what i would like to do that day. I try to visualize and anticipate things that may happen that day and ways to proactively deal with adversity. I also envision the success that i would like to see on that day. Many times while I’m in the chair i do drills and allow my mind to take over my body and talk to my muscles and tell them what needs to trigger without actually doing the motions fully. This gets my body ready to move, my muscles get the gentle wake up that then need so I can be at my best.
I totally understand that everyday it’s going to be perfect but if you take the to find a regimen that works for you and stick to it you will have more good days than bad. Thank you for checking into the recovery corner and I hope this was helpful to you in your wellness journey.
Maurice Allen
World Long Drive Champion
WLD Tour Champion
Long Drivers European Tour Champ
American Cancer Society Ambassador
Boys & Girls Club of America Ambassador
Former Guinness World Record Holder
Hello, my name is Maurice Allen and I am a professional long drive competitor as well as a professional golfer. I have teamed up with Human Touch over the next 12 months to document my recovery methods in hopes that it will give you some ideas that you can use to help you gain a greater quality of life.
How to Use Massage Chairs for Recovery in the Right Way
In this first month I started with baseline, it’s important to know where you are to start and also to help you see improvements of any kind which will give you the motivation to continue the process. The assessment and documentation is a lot of work to be honest with you but I feel that it is a necessity and one of the first steps to truly get better. In my baseline assessment I would take 5-7 minutes every morning when I first wake up and again right before I got to bed to see how my body is responding to movement.
The key parts I check are the following:
- Feet
- Knees
- Hips
- Lower back
- Shoulders
- Neck
These are the major places that are the site of discomfort for most individuals.
The assessment is a simple series of movements that help me look at range of motion and strength. You are looking to see what feels tight, is there any sharp pain, is muscle atrophy present, inability to move, and is the movement smooth and fluid. The purpose in doing it twice a day is to see how well my body recovers as I sleep.
From my assessment I’ve learned that I need to work on:
- Ankle mobility
- Knee stability with strengthening the supporting muscles
- Loosen up my hips
- Shoulder range of motion
- Strengthening the muscles in my neck
Do I Need a Massage for Muscle Recovery?
I know that many of you reading this will say “I’m not a professional athlete so how does this relate to me?”
Recovery and wellness is something important for everyone because you can’t perform at top level without it. If you are consistently in pain or discomfort you can’t be the best parent you want to be, the best spouse you want to be or be the best worker you want be. This is a long ongoing process but it hopefully gives you all some great information that you will be able to use as well.
Each month I will tackle one issue at a time in detail using a series of methods, I will also use my Super Novo massage chair as one of my daily maintenance tools to help me recover better and enjoy life more. We'll also explore how massage helps with muscle recovery and overall recovery in general.
Thank you for following my journey, and starting your own as well!
Ryan Bader, MMA Bellator Heavyweight and Light Heavyweight Champion, shares his experience with the Novo XT2 Massage Chair from Human Touch. Learn how he uses his Novo XT2 as part of his training and recovery routine, and why he says it will help "take his career to the next level."
Photo by Clint McKoy on Unsplash
Who's up for their best summer ever? Awesome-me too! I love to use the early summer days as an opportunity to embrace a "summer re-set". We are roughly a half a year into 2018 and this is a perfect time to do a mindful assessment of our goals and intentions surrounding our self-care. How are you doing so far this year? Do you see any areas of growth and re-commitment? Please do not see this as a “fault finding mission”, but instead a chance to reclaim your passion for expanding and expressing the most vital, happy and peaceful version of you! To help us make this recommitment more exciting than ever we can employ the science and inspired power of epigenetics-an emerging field of science, medicine and longevity that validates the power of lifestyle in relationship to awesome well-being.
Epigenetics means “above your genes”, and shows that everything from your friends, family, food, exercise, stress management and overall environment have a direct effect on our gene expression, our DNA, our quality and quantity of life. This is inspiring news for all of us who are committed to proactive self-care as it details a path of purpose that does not lead us to believe that our DNA is always our destiny. We have a lot to say about how we will live, and how vital and strong our path will be expressed. One area of opportunity is the pro-active practice of protecting our telomeres.
Telomeres are at the end of each chromosome that protect them from damage. They tend to shorten with age, stress, unhealthy lifestyle choices and un-wellness. The good news is that we can positively impact the length and strength of our telomeres through the following practices: healthy eating, meditation, exercise, sleep and stress reducing exercises such as yoga, prayer and massage. Massage has been shown to reduce stress, increase relaxation and support overall healthier balance of mind and body. You can give your telomeres, your DNA and your livelihood a boost of good by gifting each the blessing of massage and the experience of epigenetics as you embrace and create your own summer of love and longevity!
Check out this helpful video from Dr. James Rouse on how to reset your intentions for the rest of the year.
By: Dr. Hoon C. Kim, Tao of Medicine and Human Touch Wellness Council Member
What is Rheumatoid Arthritis or RA? According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, RA is a long-term autoimmune disorder that primarily affects and results joints to become warm, swollen and painful. Most commonly, the wrist and hands are involved, but it also affects other parts of the body. This may result in a low red blood cell count, inflammation around the lungs, and inflammation around the heart. Fever and low energy may also be present. Often, symptoms come on gradually over weeks to months.
While the cause of RA is not clear, it is believed to involve a combination of genetic and environmental factors. The underlying mechanism involves the body's immune system attacking the joints. This results in inflammation and thickening of the joint capsule. It also affects the underlying bone and cartilage.
RA is a common chronic disease that affects about 1% of the world population. The prevalence of RA in the US, based on rates of RA from a 1995 Minnesota study and 2005 Census data, is currently estimated at approximately 1.29 million people or 0.6% of the population. Onset is most frequent during middle age and women are affected 2.5 times as frequently as men.
A class of plant chemicals known as bioflavonoids has been found to dramatically reduce inflammation and improve symptoms associated with autoimmune disorders, including RA.
Here are 6 nutrients to support your immune system, which can also be found in everyday foods:
Carotenoids - A family of plant pigments that include beta-carotene. A lack of carotenoids in the diet is thought to promote inflammation. Good sources of carotenoids include apricots, carrots, pumpkin, sweet potato, spinach, kale, butternut squash, and collard greens.
Prebiotic (water soluble fiber) - A healthy and active colon can decrease food sensitivity, which, in turn, can lighten the burden on your immune system. For maximum autoimmune health, increase the fiber in your diet.
Flavonoids - Found in green and black teas both catechins and theaflavins are beneficial in autoimmune disease.
Ginger - Recent studies show that ginger reduces inflammation by inhibiting prostaglandin and suppresses the immune system's production of pro-inflammatory cytokines and chemokines, reducing disease severity in patients with rheumatoid arthritis.
Omega-3 - These essential fatty acids found in cold water fish such as salmon or mackerel and flaxseed oil can counter the formation of chemicals that cause inflammation.
Quercetin - Found naturally in certain foods quercetin can reduce allergic reactions and decrease inflammation. Foods rich in quercetin include apples (skin on), berries, red grapes, red onions, capers, and black tea.
Photo by Joshua Earle on Unsplash
By: Dr. James Rouse, Naturopathic Physician and Human Touch Wellness Council Member
You most likely have heard this ad slogan encouraging us to keep what happens in “Sin City” to ourselves, but I am of the belief that we need to shout what happens out loud, in relationship to our Vagus Nerve and its truly awesome benefits.
The Vagus Nerve is often called the wandering nerve, as it winds from the base of our brainstem to the abdomen by way of multiple organs, including the lungs and heart. The Vagus Nerve runs the show in your inner nerve center - specifically the parasympathetic nervous system which I love to refer to the house of Peace, Power and Positivity. Ahhhh, just that? let wash over you!
Do you long for Peace, Power and Positivity? You are not alone. This is most likely due to the fact that most everyone is suffering from being stuck on the sympathetic side of our nervous system where we feel wired and tired, a hair trigger away from the stress response of “flight or fight,” and all too ready to overly react to the small stuff. All this “stuff” left unchecked can lead to a whole host of challenges from depression, anxiety, sleep issues, immune dysfunction, heart challenges and possibly even shorter life expectancy…YIKES!
So what can we do? GO TO VAGUS!
When you actively engage with your Vagus Nerve you are on the road to recovery, and here’s how you can do it:
1) Create and sustain positive, loving, safe relationships
2) Meditate
3) Finish your shower with ice cold water
4) Sing
5) Laugh
6) Breathe from your belly
7) Exercise
8) Get a massage
We got this…right? I work on incorporating each of these daily, including massage. Any of the Human Touch massage chairs to the Massage Anywhere will do the trick. For me, I always finish my working day by engaging with my Novo XT. I use the “manual” program and click on “breathe”. It serves my mind, body and soul as I release my human doing and claim my human being…staying in Vagus as long as I can.
Dr. James Rouse, Human Touch Wellness Council Member and Naturopathic Physician, shares tips and tricks to allow you to improve your daily life using insight from social psychologist, Roy Baumeister.