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Written By: Editorial Team | Updated : June 21, 2014 6:17 PM IST
A recent study claims that shiatsu massage could act as an efficient non-pharmacologic sleep aid in particular for those suffering from chronic pain related to insomnia. This pilot study was conducted by the researchers at the University of Alberta and they concluded that shiatsu, the traditional Japanese massage which employs self-administered pressure techniques acts as an effective solution to treat insomnia.
Cary Brown, an associate professor of occupational therapy in the Faculty of Rehabilitation Medicine said 'We all are aware of the fact that sleep involves both learning and physiology. We just don't on a switch and go to sleep. What we found in this pilot study is that this Japanese massage technique may help in preparing your body for sleep and also aid in keeping you asleep for longer time periods.' (Read: Beat insomnia with yoga)
While the nine-person sample size is small, and researchers agree more work is needed, the study is of major importance because it brings to light a non-pharmacologic solution to pain and insomnia. Medications for the aforementioned conditions are well-known for their potential for dependence and abuse.
Former ballerina and barrel racer Nancy Cheyne, who participated in the study, is now a patient with chronic lower back pain so debilitating she says lying in a bed is 'torture,' despite pain patches and opiates. After just 15 minutes of self-shiatsu, Cheyne says she is out like a light. 'Usually within a few minutes of doing the pressure treatments, I'm gone -- asleep,' she says. 'Sometimes I can't even finish, I just go out.' (Read: Do you binge sleep on weekends?)
Rather than waking up every 45 minutes as usual, Cheyne says shiatsu allots her up to two hours of sleep at a time. Cheyne and the other study participants were taught the techniques by occupational and physical therapy students, and researchers followed up after two weeks, then again after eight weeks. Patients reported falling asleep faster and sleeping longer at both intervals.
Brown affirms the feeling of self-control the technique may bring to patients. Whereas popping a pill and waiting for results is a passive way to treat pain and insomnia, learning the techniques and administering shiatsu occupies the mind. (Read:Top five foods to help you sleep)
'One of the barriers to falling asleep for people who have pain is they worry about what's going to happen and while you're laying there you're thinking about all these negative things, it occupies your attention,' Brown says. 'This relates to research on attention in cognitive theory.' The research team's findings were published in the Journal of Integrative Medicine.
10 Tips for better sleep
With rising stress and unhealthy lifestyles, a lot of people find it difficult to get enough sleep. While some people resort to sleeping pills, they are not at all healthy and could have dangerous side-effects. Anxiety, depression and bipolar disorders are major modern-day disease causes that can keep you awake through the night. Here are some tips that can help you to sleep like a baby:
1. Stick to your sleep time Each one of one is unique, even with our sleep patterns. Some people feel refreshed with only 6 hours of sleep; others might need 9 10 hours. Know what your body needs. Fix up your sleep time accordingly. Always maintain regular sleep and waking up times to regularize your sleep patterns.
2. Watch what you eat before you sleep Skip coffee or other caffeine containing drinks atleast 3-4 hours before bedtime. Do not have very heavy meals close to bedtime.
3. Visit the doctor Your physician can help to review any drugs, medical conditions or stressful situations that may be causing your insomnia or making it worse. Read about the remaining 7 tips for better sleep.
With inputs from AFP/Relaxnews
Image source AFP/Relaxnews
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