Better Sleep with Reflexology – Tips and Tricks

There is a meta-analysis study from Taiwan based on the review of numerous studies on foot Reflexology and its effects on depression, anxiety and sleep quality in adults. It shows a significant correlation between Reflexology and sleep quality which improved with Reflexology session duration and frequency. Let’s take a closer look to see how this happens.

• Engaging Parasympathetic response – Reflexology - whether it’s feet, face, ear, or hands - can be extremely soothing and so it calms our nervous system allowing us to deeply relax. Many people fall asleep, or their digestive systems start gurgling loudly which are excellent signs that the body has dropped into its “Rest and Repair” mode where healing happens.

• Stimulating Pineal, Hypothalamus and Pituitary Gland reflexes – our Pineal Gland governs our sleep/wake cycle and releases melatonin based on instruction from the Hypothalamus Gland while the Pituitary Gland is considered our “Master Gland” controlling the function of all the glands in our Endocrine system. Stimulating the reflexes for all three helps regulates hormones specific to sleep.

• Stimulating the Brain, Head and Solar Plexus – stimulating the nervous system through the brain, head and solar plexus calms the mind and reduces stress.

• Soothing the Adrenal Glands – our Adrenal Glands release stress hormones to get us primed to face a crisis but chronic stress can cause them to overwork, we don’t need to be constantly vigilant. Working the Adrenal reflexes may help reduce stress and anxiety, promoting sleep.

Tips and Techniques for Better Zzzzzzzzzzzz’s:

• Foot bath – studies show a foot bath (40-42C water) an hour before bed raises our core body temperature and allows the body to fully relax enabling easier sleep in the subjects.

• Self-massage – giving your hands a good all over massage will stimulate the reflex zones and aid in self-relaxation.

• Breathing exercises – using meditation techniques such as following the breath or doing a Body Scan can aid in calming the mind and preparing for bed.

• Bedtime routine – setting up a routine which includes the turning off of devices, an Epsom salt foot soak, a good book, massage, or meditation practice will signal the body that it’s time for sleep. Consistency is key!

• Expose your face to the sun first thing in the morning – our Pineal Glands' melatonin secretion is reduced by exposure to sunshine and it increases with darkness so ensuring the sleep/wake cycle is consistent day to day will ensure predictability of your sleep patterns. Burning the midnight oil will only cause disruptions in this cycle and therefore potentially impact your quality of sleep.

• Professional sessions – consider booking a session with a qualified Reflexologist for more targeted and expertly applied techniques.

It's important to note that while reflexology may promote relaxation and aid sleep, individual responses can vary. Reflexology is generally safe, but pregnant individuals and those with specific health conditions should consult a healthcare provider before trying it. Reflexology should be viewed as a complementary approach, and healthy sleep hygiene practices, such as maintaining a regular sleep schedule and creating a comfortable sleep environment, should also be prioritized.