As somebody with each PTSD and a whole lot of musculoskeletal ache, I am up loads at evening. I all the time wake a number of occasions, and I wrestle to fall again asleep. So I’m sometimes recreation to strive any hack which may assist.
Once I heard that therapeutic massage weapons can probably enhance the standard of your sleep, I made a decision to strive a “one-week massage gun for sleep problem.” I’ve had success utilizing a therapeutic massage gun after train to cut back muscle soreness and enhance my vary of movement, so I figured it didn’t sound loopy that it may also assist me sleep higher.
The analysis behind utilizing a therapeutic massage gun for sleep
Therabody performed a study that requested 73 wholesome individuals (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 topics had been adopted for 5 weeks. In the course of the first two, baseline information 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 last week, they returned to their regular sleep routines with out the therapeutic massage gun.
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Outcomes confirmed that 87 % of the examine individuals fell asleep extra shortly utilizing the Theragun—4 minutes and 15 seconds sooner, on common. Moreover, 70 % of the individuals had fewer wakings in the course of the evening.
Possibly 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 total high quality of life. Who doesn’t need that?
How I used my Theragun for sleep
After all, I’m a case examine of 1, and this wasn’t some form of well-controlled scientific examine with captured sleep monitoring information. However I made a decision to see how this technique might work for me, utilizing my Theragun Pro.
Simply as I used to be about to embark by myself check, Therabody introduced a partnership with Oura ring to create a sleep therapeutic massage gun protocol within the Therabody app. Good 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 pressure, just like the neck, decrease again, forearms, quads, shins, and ft. Every space will get a 30-second remedy, which looks like simply lengthy sufficient to loosen issues up with out taking without end to get by way of the whole-body wind-down. The protocol makes use of lighter stress, which is alleged to activate the parasympathetic nervous system, or the “relaxation and digest” system, whereas heavy stress can lead you to be extra alert.
Able to strive it out your self?
What occurred once I used a Theragun each evening 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 Pro at 9:00 each evening 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 evening. These are the approximate occasions I awakened:
- 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 when you’re much less accustomed to particular muscle teams, it could be useful to do a dry run with out the therapeutic massage gun on to look at the app and apply. (As a perfectionist, I used to be continually wanting on the app to verify I used to be pinpointing all the fitting spots.)
As soon as it was time to get in mattress, I didn’t really feel like I fell asleep any sooner. Actually, I believe it took about 10 to fifteen minutes longer as a result of I appeared keyed up, so I used to be sort of bummed about that.
Nonetheless, I solely awakened thrice within the evening! This might not be a victory for the typical particular person, however it 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 might take a very long time to go to sleep once more, however the reverse occurred. One evening, I used to be out like a lightweight and the opposite it was about on par with my typical sleep timing. I continued to solely get up thrice (yay!).
Notably, I additionally skilled a lot much less ache at evening and awakened feeling much less stiff.
Evening 4
This was a tricky evening. I did a tough kettlebell exercise in the course of the day and was tremendous achy at bedtime. It was additionally an emotionally powerful 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 really caved and took a Tylenol. Fortunately, it took the sting off of my ache and I ultimately fell asleep.
Nights 5 by way of 7
The final three nights, I used to be like a brand new particular person (new sleeper?). I fell asleep shortly, awakened two or thrice per evening (two awakenings is my private file now!), and felt much less stiff and sore once I acquired 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 maintain it going.
Though I haven’t been absolutely satisfied that I’m undoubtedly sleeping a lot better, I’m completely certain it’s not less than serving to to calm down my thoughts and it’s definitely stress-free my muscular tissues and easing a few of the achiness I often wrestle with at evening.
Subsequent up? I wish to strive utilizing the Oura ring to make the most of the distinctive partnership with the Theragun 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 acquired a brand new bedtime routine that’s working—and I’m definitely going to run with that!
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