Aside from lying in a bed with fresh sheets or a chair by the ocean, there is, perhaps, no more comforting place to be than a massage table. Spa treatments are relaxing activities that can lull you to sleep through repetitive hand motions, the smell of essential oils, and calming music or noises.
“Sleep deprivation can be caused by many things; however, in most cases, it’s a result of not being able to disconnect the mind from daily chores, stresses, and concerns,” says Eli Hristova, spa director of Six Senses Spa Marbella at Puente Romano Beach Resort and Nobu Hotel Marbella (which have developed customized sleep programs for guests and visitors). “During many spa treatments, the body releases serotonin and stimulates melatonin, the hormone that helps us sleep better and more deeply.”
But some spa treatments are more effective at catching zzz’s than others. And for those worried about spending money to simply nod off — don’t be! The act is not only welcomed but is encouraged by most massage therapists and estheticians.
“It is absolutely OK to fall asleep during a spa treatment,” Hristova affirms. “Some might argue it is a waste to sleep through a treatment and that it should be fully enjoyed and felt throughout the experience; however, if you are sleep-deprived, sleep at any time is a good thing.”
Hoping to use your next appointment to seek some much-needed R and R? Look for these four treatments on the menu, and let yourself indulge (and even snore).
Scalp and foot massages
Massages may seem like a no-brainer when it comes to achieving a sleepy state, but there’s more to a session than just the relaxing feeling of repetitive hand-to-skin contact.
“Massages elicit the parasympathetic nervous system, undoing the effects created when the mind and body are in fight-or-flight mode,” explains Hristova. “Stress is lowered in the hormones through massaging, increasing dopamine and endorphin levels, which help to improve mood and decrease pain. Massages can make some people sleepy because the body is literally resting and revitalizing itself.”
But not just any massage will yield these results. The more sensitive parts of the body, like the scalp and feet, are prone to stimulate the head-to-toe tingling sensations you may experience while meditating or listening to ASMR videos.
“Scalp and foot massages, in particular, are great areas of the body to trigger a sleepy response,” Hristova says. A scalp massage can calm the body and mind almost instantly, and can increase the production of serotonin, a chemical and neurotransmitter in the body responsible for regulating mood.
“Foot massages also can result in sleep by improving blood circulation, relaxing the nerves, and allowing the body to unwind. All you need is four minutes on each foot to receive the benefits,” she adds.
That said, there is one type of massage to avoid altogether if you want to achieve a full Zen-like state: deep-tissue. Hristova claims they’re “highly detoxifying and energetic,” which isn’t conducive to sound sleep.
Massage recommendation
Massages are, of course, the most popular treatment you can find at any spa, but it may be fun to change up your routine and book a session that’s a bit out of the ordinary. The spa at Grand Velas Riviera Maya offers Mayan-influenced rituals that incorporate gourds and even corn husks to allow your body to feel textures beyond traditional hands, oils, and hot stones.
Floating treatments and warm baths
Submerging your body in warm water has also proven to encourage a more restful state. While many high-end spas have capitalized on this trend by offering dip pools and hot tubs, there are also innovative water treatments where you are partially (or even completely!) submerged while being scrubbed or massaged.
“Many years of medical research have established that the body’s core temperature is regulated by a circadian clock,” reveals Hristova. “During sleep, the body’s temperature is at its lowest. A warm bath or shower can help stimulate the body’s thermoregulatory system, causing blood circulation from the internal core to the peripheral sites of the hands and feet, which helps to remove body heat and get the body temperature down.”
“The basic idea of warm-water bathing is based on the core body temperature fall that occurs as a result, which signals the pineal gland to signal the production of melatonin, making for a better sleep,” she adds.
Floating treatment recommendation
You can indulge in a spa’s warm pools before or after a spa session, or opt for a complete body scrub or floating treatment for maximum sleep benefits. The latter may involve wearing flotation devices on your legs, arms, and neck while lying in a body of water as you’re massaged, providing you the best of both worlds in sleep-inducing practices. The Spa at Iceland’s Blue Lagoon offers this type of treatment, except you are outside with a therapist in a private hot spring, making it a unique experience that will have you essentially become one with nature.
Vibrational sound healing
Many treatments will start or end with a sound ritual to calm and distract the brain from the chaos of everyday life. This may include the use of chimes, crystals, or a Tibetan sound bowl. Some spas have even made these auditory enhancements the primary focus of the services they provide.
“There are many benefits of healing with crystal singing bowls,” claims Hristova. “Vibrational sound healing can be traced back from present-day trends to many ancient civilizations around the world. Each ancient culture had unique approaches to vibrations specific to their region and beliefs. Bells, chimes, bowls, gongs, drums, and vocal toning, chants, or repetitive sound vibrations are all sounds used for healing and can promote healthy sleeping.”
“Studies have also shown that sound has a direct impact on the mental processes, muscles, nervous system, digestive system, and circulatory system. Alignment with the tones of crystal bowls is one of the best forms of sound healing,” she adds.
Vibrational sound healing recommendation
Most local meditation and yoga centers will offer classes rooted in traditional sound vibrations, but hotels like the Mandarin Oriental have expanded their spa services to include hour-long sound healing rituals, as well as chimes to start and end any of their signature treatments.
Essential oil-heavy treatments
The aromas of many plant-derived oils, alone or in tandem, can encourage sleepiness. Of course, lavender is the most scientifically proven of the bunch to calm the nervous system and promote sleepiness, but spas have concocted innovative blends to also transport the mind beyond the neutral (or foul) smells of a sterile office or uninspired living space.
“A number of essential oils can help improve sleep, but preference varies by person and their comfort with certain smells,” says Hristova. “Several essential oils can be mixed together to create an effective mixture. For example, lavender, eucalyptus, orange, and mandarin create a nice elixir which can be combined as a base oil with jojoba oil and then applied to the temples before sleep.”
“It is also an option to inhale the oils [through the nose] prior to sleeping for further stimulation,” she adds.
Essential oil treatment recommendation
Do not be afraid to ask a massage therapist or esthetician to personalize the scents they use to your liking. Sometimes essential oils like peppermint or tea tree can have a more invigorating effect that energizes instead of calms, so it’s important to clarify which will be used during any treatment. Spa Castle New York, like many spas around the world, gives customers the option to tack on an aromatherapy package, which brings in an added layer of relaxation. These smells will not only be derived from the skincare products used during treatment, but also emitted through an aromatherapy machine that will run the entire time.
