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 that may assist.
Once I heard that therapeutic massage weapons can doubtlessly 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 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 study that requested 73 wholesome individuals (ages 18 to 40) to observe the Theragun Restoration and Sleep protocols whereas carrying a Biostrap wrist sensor to trace their high quality and amount of sleep and restoration.
The topics had been adopted for 5 weeks. Through 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. Through the remaining week, they returned to their regular sleep routines with out the therapeutic massage gun.
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.
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 information. However I made a decision to see how this technique may 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 rigidity, just like the neck, decrease again, forearms, quads, shins, and ft. Every space will get a 30-second therapy, which appears like simply lengthy sufficient to loosen issues up with out taking endlessly to get by the whole-body wind-down. The protocol makes use of lighter stress, which is claimed 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 away from bed round 5:30 am, so I used the Theragun Pro at 9:00 each evening for every week, doing a three-day lead-in with out it to determine a baseline. Listed here are my outcomes (don’t choose me—I get up a lot!):
Through the baseline three nights, I went to mattress at simply earlier than 9:30 every evening. These are the approximate occasions I wakened:
- 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 observe, however in case you’re much less accustomed to particular muscle teams, it may be useful to do a dry run with out the therapeutic massage gun on to observe the app and observe. (As a perfectionist, I used to be consistently trying on the app to verify I used to be pinpointing all the suitable spots.)
As soon as it was time to get in mattress, I didn’t really feel like I fell asleep any sooner. Truthfully, I feel it took about 10 to fifteen minutes longer as a result of I appeared keyed up, so I used to be type of bummed about that.
Nonetheless, I solely wakened 3 times within the evening! 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 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 common sleep timing. I continued to solely get up 3 times (yay!).
Notably, I additionally skilled a lot much less ache at evening and wakened feeling much less stiff.
This was a troublesome 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 truly caved and took a Tylenol. Fortunately, it took the sting off of my ache and I finally fell asleep.
Nights 5 by 7
The final three nights, I used to be like a brand new particular person (new sleeper?). I fell asleep shortly, wakened two or 3 times per evening (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 positively sleeping a lot better, I’m completely positive it’s at the very least serving to to loosen up my thoughts and it’s actually enjoyable 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 really 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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