Can Massage Help You Sleep Better? What the Research Shows

Reviewed by Kyle Hierholzer, LMT, CPT, owner of Hand in Health and lead adjunct professor in the massage therapy program at Northeast College of Health Sciences. Updated November 2026.

At Hand in Health in Syracuse, it’s one of the most common things our therapists hear: “I had the best night’s sleep after my massage.” Patients say it so often it’s become a running theme in our clinic. There’s a reason for that, and the research is starting to explain it.

How massage may affect sleep

Three things seem to matter most:

1. Possibly lower stress hormones. An early review reported drops in cortisol, a stress hormone that can keep you alert at night, after massage (Field et al., 2005). A later, more rigorous review found the effect on cortisol was generally very small (Moyer et al., 2011), so researchers still aren’t sure exactly how massage helps people relax.
2. Less pain. Pain is one of the most common reasons people wake up at night. When massage eases a sore back, tight neck or aching hips, it removes one of the things keeping you awake.
3. A calmer nervous system. During a massage, heart rate and anxiety tend to fall. In a migraine trial, both dropped during each session, and the people who got weekly massage also reported better sleep quality than the control group (Lawler and Cameron, 2006).

From the treatment room: why harder isn’t better for sleep

“I teach massage therapy students that ‘no pain, no gain’ isn’t the best strategy for most patients. Firmer, deeper or more painful doesn’t bring better results. Massage is a conversation with a patient’s nervous system. When we can calm and regulate the nervous system, we often see better sleep and less pain.”

Kyle Hierholzer, LMT, CPT, owner of Hand in Health and lead adjunct professor in the massage therapy program at Northeast College of Health Sciences

What the research shows

• People with pain and serious illness. In a large trial at two US cancer centers, 298 patients with advanced cancer received weekly massage or acupuncture for 10 weeks. Both groups had less pain, and both reported less insomnia and fatigue over 26 weeks (Epstein et al., JAMA Network Open, 2023).
• Recovery after surgery. A review of 18 trials after heart surgery found that drug-free approaches, including massage, improved sleep quality and reduced pain (Soh et al., 2024).
• Hospital patients. A review of 10 trials in intensive care found that massage, especially foot reflexology, improved how well patients felt they slept, though the evidence quality was low (Fang et al., 2023).
• Aromatherapy massage. A review of 30 studies found aromatherapy improved sleep quality, and the strongest effect came from aromatherapy delivered through massage (Her and Cho, 2021).

To be fair about the limits: most sleep studies on massage involve people with a medical reason for poor sleep, not healthy adults with occasional bad nights. And not every trial finds a benefit. One study of postmenopausal women found that massage eased hot flashes and mood but didn’t change insomnia severity (Albayrak et al., 2024). The overall picture is encouraging, especially when pain or stress is what’s keeping you up.

Who may benefit most

• People whose sleep is interrupted by back, neck, shoulder or hip pain
• People under a lot of stress, or who can’t “shut off” at night
• People recovering from an injury, surgery or illness (with their doctor’s OK)
• Athletes and active people who are sore after training
• Pregnant patients whose sleep is affected by aches (see prenatal massage)

What the research doesn’t show

There’s no large, high-quality trial showing that massage treats insomnia in otherwise healthy adults. Most sleep studies rely on how well patients felt they slept, not sleep measured in a lab, and a review of trials in intensive care rated the overall evidence as low certainty (Fang et al., 2023). The idea that massage improves sleep by lowering cortisol is also less certain than it once seemed. A later review found the effect of massage on cortisol was generally very small (Moyer et al., 2011).

Getting the most out of massage for sleep

• Choose therapeutic massage, not deep tissue. For sleep, we usually recommend a therapeutic massage that blends Swedish techniques with firmer pressure on denser muscle groups like the back, shoulders and hips. Deep tissue work can tax your body more than you need when the goal is rest. Want extra calm? Aromatherapy can be added to any massage, and reflexology is another option.
• Book later in the day. Many patients find an evening session followed by a quiet night works best. We’re open until 8 PM on weekdays, with the last appointments starting around 7 PM, and until 6 PM on weekends.
• Be consistent. One massage can help for a night or two. A regular rhythm, often every 2 weeks, is where many people notice a steady change. A monthly massage membership makes that easier to keep up.
• Pair it with good sleep habits: a regular bedtime, a cool dark room, screens off 30 to 60 minutes before bed, and caffeine before noon.

From the treatment room: one patient’s story

Shared with permission. Name changed.

Carrie teaches first grade. Her days are spent getting up and down off the floor, lifting kids and leaning over small desks, and by bedtime the stiffness in her lower back, upper back and neck made it hard to get comfortable and stay asleep.

She now gets a therapeutic massage with medium to firm pressure every other week, right after school. She calls it her pain management strategy, the thing that keeps her going. The night after each massage, she sleeps a full 8 to 9 hours without waking up from pain.

Her timing matters too. Every 2 weeks keeps her pain in check. When her schedule stretches to 4 weeks between visits, she notices a big drop in how well she sleeps.

When massage isn’t right

Massage is safe for most people, but some conditions call for a conversation with your doctor first, or a change in how we treat you. Talk to your doctor before booking if you have:

• A suspected blood clot or deep vein thrombosis (DVT)
• A fever or a contagious infection
• Recent surgery, a fracture or an open wound, unless your provider has cleared you for massage
• A bleeding disorder, or you take blood thinners (we use lighter pressure)
• High blood pressure or a heart condition that isn’t well controlled
• Current or past cancer treatment. Every Hand in Health massage therapist is oncology trained, and our lymphatic massage therapists have additional specialized training. Let your oncology team know you’re getting massage, and tell your therapist about your treatment so we can adjust pressure and positioning.
• A high-risk pregnancy
• Osteoporosis (we avoid deep pressure)
• Pain, numbness or tingling that hasn’t been explained

Tell your therapist about any health changes when you book. They can adjust the session or suggest waiting.

When to talk to a doctor about sleep

Massage supports good sleep, but some sleep problems need medical care. Talk to your primary care provider if:

• You snore loudly, stop breathing or gasp during sleep, or wake up exhausted after a full night (possible signs of sleep apnea)
• You’ve had trouble falling or staying asleep at least 3 nights a week for 3 months or longer
• You fall asleep during the day without meaning to
• Low mood, anxiety or worry is keeping you up most nights

If stress or worry is part of what keeps you up, read what the research says about massage for anxiety.

Frequently Asked Questions

Does massage help you sleep better?

Research suggests it can. Massage may ease pain, calm the nervous system and possibly lower stress hormones, and studies show better sleep quality in people whose sleep is disrupted by pain, stress, illness or recovery.

What type of massage is best for sleep?

A therapeutic massage that blends Swedish techniques with firmer pressure on denser muscles like the back, shoulders and hips is a good choice. Deep tissue massage isn’t usually recommended for sleep because it can tax the body more than needed. Adding aromatherapy may help, since research shows aromatherapy delivered through massage improves sleep quality.

Is it better to get a massage at night for sleep?

Many people find an afternoon or evening massage helps them sleep that night. Hand in Health is open until 8 PM on weekdays, with the last appointments starting around 7 PM, so you can go home to a quiet evening afterward.

How often should I get a massage to sleep better?

One session can help for a night or two. For a steadier change, many patients book every 2 weeks and pair massage with consistent sleep habits. Some notice their sleep slips when they go 4 weeks or longer between visits.

Can massage help insomnia?

It may help, especially when pain or stress is behind the insomnia. Massage isn’t a substitute for medical care, so if you’ve had trouble sleeping at least 3 nights a week for 3 months, talk to your primary care provider.

Can massage help with sleep apnea?

No. Sleep apnea is a breathing problem during sleep and needs a medical evaluation. Loud snoring, gasping or waking up exhausted are reasons to see your doctor.

References

1. Field T, et al. Cortisol decreases and serotonin and dopamine increase following massage therapy. Int J Neurosci. 2005. https://doi.org/10.1080/00207450590956459
2. Lawler SP, Cameron LD. A randomized, controlled trial of massage therapy as a treatment for migraine. Ann Behav Med. 2006. https://doi.org/10.1207/s15324796abm3201_6
3. Epstein AS, et al. Acupuncture vs massage for pain in patients living with advanced cancer: the IMPACT randomized clinical trial. JAMA Netw Open. 2023. https://doi.org/10.1001/jamanetworkopen.2023.42482
4. Soh PQP, et al. Effectiveness of non-pharmacological interventions in improving sleep quality after cardiac surgery: a systematic review and meta-analysis. J Clin Nurs. 2024. https://doi.org/10.1111/jocn.17115
5. Fang CS, et al. Effect of massage therapy on sleep quality in critically ill patients: a systematic review and meta-analysis. J Clin Nurs. 2023. https://doi.org/10.1111/jocn.16660
6. Her J, Cho MK. Effect of aromatherapy on sleep quality of adults and elderly people: a systematic literature review and meta-analysis. Complement Ther Med. 2021. https://doi.org/10.1016/j.ctim.2021.102739
7. Albayrak G, et al. Effects of connective tissue massage on physical and emotional symptoms, insomnia, and quality of life in postmenopausal women: a randomized, sham-controlled trial. Maturitas. 2024. https://doi.org/10.1016/j.maturitas.2024.108149
8. Moyer CA, Seefeldt L, Mann ES. Does massage therapy reduce cortisol? A comprehensive quantitative review. J Bodyw Mov Ther. 2011. https://doi.org/10.1016/j.jbmt.2010.06.001

This article is for general information and isn’t medical advice. Talk with your healthcare provider about your sleep.