As somebody with each PTSD and quite a lot of musculoskeletal ache, I am up quite a bit at night time. I at all times wake a number of occasions, and I wrestle to fall again asleep. So I’m usually recreation to attempt any hack which may assist.
After I heard that therapeutic massage weapons can probably enhance the standard of your sleep, I made a decision to attempt a “one-week therapeutic massage gun for sleep problem.” I’ve had success utilizing a therapeutic massage gun after train to scale back muscle soreness and improve my vary of movement, so I figured it didn’t sound loopy that it may additionally assist me sleep higher.
The analysis behind utilizing a therapeutic massage gun for sleep
Therabody performed a examine that requested 73 wholesome contributors (ages 18 to 40) to comply with the Theragun Restoration and Sleep protocols whereas sporting a Biostrap wrist sensor to trace their high quality and amount of sleep and restoration.
The themes have been adopted for 5 weeks. In the course of the first two, baseline knowledge was collected with out utilizing any form of therapeutic massage gun. Then, topics carried out the Theragun Restoration and Sleep protocols with the Theragun Elite half-hour earlier than mattress in addition to restoration therapeutic massage gun protocols instantly after train for 2 weeks. In the course of the ultimate week, they returned to their regular sleep routines with out the therapeutic massage gun.
Associated Tales
Outcomes confirmed that 87 p.c of the examine contributors fell asleep extra shortly utilizing the Theragun—4 minutes and 15 seconds quicker, on common. Moreover, 70 p.c of the contributors had fewer wakings in the course of the night time.
Perhaps most notably, after utilizing the Theragun Elite instantly after train and half-hour earlier than mattress following the Therabody app‘s sleep routine, one hundred pc of the themes reported enhancements of their general high quality of life. Who doesn’t need that?
How I used my Theragun for sleep
In fact, I’m a case examine of 1, and this wasn’t some form of well-controlled scientific examine with captured sleep monitoring knowledge. However I made a decision to see how this technique may work for me, utilizing my Theragun Professional.
Simply as I used to be about to embark by myself take a look at, Therabody introduced a partnership with Oura ring to create a sleep therapeutic massage gun protocol within the Therabody app. Excellent timing.
The Therabody sleep protocol is a totally guided, six-minute routine, concentrating on areas of the physique that are inclined to have built-up stress, just like the neck, decrease again, forearms, quads, shins, and ft. Every space will get a 30-second remedy, which appears like simply lengthy sufficient to loosen issues up with out taking without end to get via the whole-body wind-down. The protocol makes use of lighter strain, which is alleged to activate the parasympathetic nervous system, or the “relaxation and digest” system, whereas heavy strain can lead you to be extra alert.
Able to attempt it out your self?
What occurred once I used a Theragun each night time earlier than mattress
My regular sleep routine is to go to mattress round 9:30 pm and to get off the bed round 5:30 am, so I used the Theragun Professional at 9:00 each night time for per week, doing a three-day lead-in with out it to determine a baseline. Listed below are my outcomes (don’t decide me—I get up a lot!):
Baseline nights
In the course of the baseline three nights, I went to mattress at simply earlier than 9:30 every night time. These are the approximate occasions I awoke:
- 10/14: 10:30 pm, 11:45 pm, 1:10 am, 3:00 am, 5:30 am
- 10/15: 10:20 pm, 11:40 pm, 1:20 am, 2:25 am, 5:20 am
- 10/16: 10:15 pm, 10:45 pm, 11:20 pm, 2:00 am, 3:10 am, 4:55 am
Evening one utilizing the sleep protocol
As somebody who’s well-acquainted with anatomy, I discovered the sleep protocol simple to comply with, however for those who’re much less conversant in particular muscle teams, it is likely to be useful to do a dry run with out the therapeutic massage gun on to look at the app and observe. (As a perfectionist, I used to be consistently trying on the app to ensure I used to be pinpointing all the best spots.)
As soon as it was time to get in mattress, I didn’t really feel like I fell asleep any quicker. Truthfully, I feel it took about 10 to fifteen minutes longer as a result of I appeared keyed up, so I used to be form of bummed about that.
Nevertheless, I solely awoke thrice within the night time! This will not be a victory for the typical particular person, but it surely was two-plus fewer occasions for me.
Nights 2 and three
The second and third nights went higher. I used to be nervous that it could take a very long time to go to sleep once more, however the reverse occurred. One night time, I used to be out like a lightweight and the opposite it was about on par with my common sleep timing. I continued to solely get up thrice (yay!).
Notably, I additionally skilled a lot much less ache at night time and awoke feeling much less stiff.
Evening 4
This was a tricky night time. I did a tough kettlebell exercise in the course of the day and was tremendous achy at bedtime. It was additionally an emotionally robust day for me and I couldn’t flip off my mind. Even after utilizing the therapeutic massage gun, I used to be nonetheless mendacity there stressed for over an hour, so I truly caved and took a Tylenol. Fortunately, it took the sting off of my ache and I finally fell asleep.
Nights 5 via 7
The final three nights, I used to be like a brand new particular person (new sleeper?). I fell asleep shortly, awoke two or thrice per night time (two awakenings is my private document now!), and felt much less stiff and sore once I obtained up within the morning.
My takeaway: Did the Theragun assist me sleep?
I initially set out simply to check this for only a week, and since I’m often all about simplifying my bedtime routine, I figured I’d cease as quickly because the week was over. However now, I’d simply preserve it going.
Though I haven’t been totally satisfied that I’m undoubtedly sleeping significantly better, I’m completely certain it’s no less than serving to to chill out my thoughts and it’s actually enjoyable my muscle tissue and easing a number of the achiness I often wrestle with at night time.
Subsequent up? I wish to attempt utilizing the Oura ring to make the most of the distinctive partnership with the Theragun therapeutic massage gun sleep protocol. As a numbers woman myself, I’d love to truly monitor my sleep cycles and sleep high quality for a bit extra of a quantitative analysis of the advantages. For now, it looks like I’ve obtained a brand new bedtime routine that’s working—and I’m actually going to run with that!
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