After months of serious concern for our health and for the survival of the most vulnerable in societies worldwide, and no real end in sight for the very near future, it is important that we make time for the restoration of calm and the easing of tension in the ‘new normal.’
Tuning in to announcements of the latest numbers of people infected with COVID-19, those being hospitalised and those who have died, is part of our daily lives. We waited patiently for signs of ‘flattening of the curve’ and now we long for the ‘R number’ to decrease and remain as close to zero as possible. The Coronavirus pandemic has touched the lives of every individual on the planet, never have so many of us experienced this level of upheaval, dramatic change and hyper-viligence.
The impact that the Coronavirus (COVID-19) outbreak is still having on our lives may cause us to feel anxious, stressed, worried, sad, bored, lonely or frustrated. It's important to remember it is okay to feel this way and that everyone reacts differently - for most of us, these difficult feelings will pass.
For some however, the fear and worry about your own health and the health of your loved ones, a change in sleep and eating patterns, difficulty sleeping or concentrating and worsening of chronic health problems can play havoc with your quality of sleep.
You may toss and turn at night, unable to sleep no matter how tired you feel, or wake up in the middle of the night and struggle to get back to sleep. Some people suffer being plagued by bad dreams, others find they’re sleeping in later and later but still feel groggy and unrefreshed when they wake up.
Insomnia and other sleep disorders can take a heavy toll on your physical and mental health. Skimping on quality sleep can impact your energy, focus, and ability to function during the day, especially if you have the added pressure of trying to work from home or homeschool your kids. A lack of quality sleep can also make you moody and irritable, exacerbate symptoms of anxiety and depression, and even lower your immune system.
How can Reflexology help
Scientific studies have shown a direct benefit for sleep from Reflexology, which can elevate sleep quality, reduce fatigue, and improve the symptoms of insomnia. A 2012 review of 40 studies of Reflexology, acupressure and sleep* found that using these therapies led to significant improvements to insomnia when combined with sleep hygiene practices, such as keeping a regular bedtime, eating well and exercising, avoiding excessive light exposure, and maintaining a quiet, dark, relaxing sleeping space free of electronics.
Reflexology has also been attributed to changes in brain wave activity which mirrors the activity of light sleep, with many participants experiencing stage 1 and 2 sleep brain wave activity after only 35 minutes of Reflexology.* As well as lowering the physiological markers of arousal, stress and anxiety,* including blood pressure, heart rate, and respiratory rate. One study of Reflexology in patients on mechanical ventilators found that Reflexology reduced the patients’ need for medicinal sedation.
In addition to the direct effects that Reflexology may have on sleep, Reflexology may help sleep indirectly, through its impact on other health conditions. There’s a growing body of research showing the benefits of Reflexology for improving anxiety, depression and stress, and for reducing physiological pain. And there’s emerging research indicating that Reflexology may deliver boosts to the immune system.
A series of studies of middle-aged women demonstrate reductions in stress and fatigue,* along with improvements to circulation and blood pressure, with routine Reflexology sessions. And other research conducted in people with specific health conditions, including cancer and heart disease, show improvements to depression and anxiety* as a result of receiving Reflexology. Improving and stabilising mood and reducing stress are overwhelmingly likely to deliver secondary benefits for sleep.
Physiological pain is another major, common barrier to sleep. Physical pain can prevent us from falling asleep, and cause us to wake more frequently throughout the night.
Research has documented how Reflexology can reduce physical pain,* both in healthy adults and in people with specific pain-inducing health problems, including cancer, arthritis, and multiple sclerosis.
And there’s some limited, but interesting evidence of Reflexology’s ability to strengthen the immune system,* including this study which showed an increase in the immune system’s disease and pathogen-fighting cells, as well as a specific type of antibody. Strengthened immunity can have profound implications for sleep, via everything from the common cold to chronic disease to - yes - Covid-19.
So whether you are suffering from sleep deprivation due to Covid anxiety and stress, or have been suffering for a little longer, Reflexology may be able to help you to elevate sleep quality, reduce fatigue, and improve the symptoms of insomnia.
References
(Akin Korhan E, et al) Reflexology: its effects on physiological anxiety signs and sedation needs. (2014)
(Kim JO, et al) [Effects of aroma self-foot reflexology massage on stress and immune responses and fatigue in middle-aged women in rural areas]. (2012)
(Lee J, et al) Effects of foot reflexology on fatigue, sleep and pain: a systematic review and meta-analysis. (2011)
(Lee YM. et al) Effect of self-foot reflexology massage on depression, stress responses and immune functions of middle aged women ( 2006)