Foot massage may help ease sleep disturbances and other symptoms of menopause Foot massage may improve sleep and reduce anxiety and fatigue in postmenopausal women, according to a new study. Good news for postmenopausal women who suffer from poor quality sleep and increased anxiety: A new study published in Menopause shows that foot massages can help alleviate these disturbing symptoms.
The menopausal transition brings physical challenges
As women approach and go through menopause, decreased estrogen can lead to a number of problems: hot flashes, insomnia, night sweats and other sleep disturbances, sexual dysfunction, and vaginal dryness. Hormone flow impacts mood, and sleep issues contribute to fatigue. At the same time, mood swings can occur, which put middle-aged women at risk for issues such as anxiety, depression, and mood swings. Due to sleep problems and night sweats, brain fog and fatigue can also become symptoms.
Foot massages promote relaxation and improve sleep
A 2020 study published in JAN (Journal of Advanced Nursing) found that “foot reflexology produced significant improvements in sleep disturbances.” For some time, studies have suggested that massage helps relieve chronic pain such as arthritis pain. This new study, carried out in 2022, looked at postmenopausal women in particular to assess the effect of foot massage on sleep, anxiety and fatigue.
The study was conducted among 70 postmenopausal women in a village in northern Turkey. The group was split in two, with participants randomly assigned to an experimental group and a control group. The experimental group received a 20-minute foot massage (10 minutes on each foot) once a day for a full week by the same researcher. The control group received no intervention. Result: The experimental group saw their fatigue and anxiety decrease and reported sleeping one hour more per night than the members of the control group.
Incorporate massage and reflexology into women’s care
The researchers recommend using foot massage as “an alternative treatment method in addition to pharmacological methods in the treatment of complaints, such as anxiety, fatigue, and sleep disturbances, which are common in menopause.” Additionally, it is recommended that nurses and midwives caring for postmenopausal women incorporate foot massage into the care they provide by taking advantage of appropriate training programs involving foot massage. »
The sample size was small, but the results are significant
The sample for this study was a relatively small group. But if you get a group of people who feel like they sleep more than another group, that’s pretty significant. Since this data was collected by self-report, it may not be regarding sleeping more but living it in a deeper way, which is very significant.
Maybe all types of massage can help
Any type of massage before bedtime is probably helpful. Considering middle-aged women, getting a foot, shoulder, or head massage before bed is probably very relaxing.
Learn to massage yourself
The masseuse in the study used the application of thumb pressure, stroking, tapping, rubbing and squeezing movements. Further studies need to be conducted on the difference in results between self-massage and the use of a masseuse. Some of the beneficial effects may come from simply having someone take care of you. However, if you want to try massaging yourself or have a partner learn how to do it more effectively, you can find instructions for at least five massage methods online:
The ankle circumference: Rotate your foot at the ankle.
Rubbing the soles of the feet: Rub the soles of your feet from one toe to the other in firm motions.
Toe stretches: Stretch the toes backwards and, with the other hand, gently tap the sole with the open hand or closed fist.
T-shaped fan: Drive thumbs into bottom of heel, press up, then fan out to toes.
Thumb circle: Knead your soles in circular motions with your thumb.
An easy, hormone-free procedure worth trying
Sleep disturbances, fatigue, and symptoms of anxiety are common during menopause. This small study in Turkish women shows how a simple, inexpensive intervention like foot massage can improve these bothersome symptoms in postmenopausal women. Although additional studies are needed to confirm these findings in other populations of postmenopausal women, there are few downsides to recommending foot massage as a non-hormonal option to help relieve symptoms.
