Does Baby Massage Really Help Your Baby Sleep Better?

If you’ve ever rocked, bounced, or gently stroked your baby in an attempt to help them sleep, you already know how powerful touch can be in soothing and settling little ones. But did you know that baby massage is one of the most effective ways to promote deeper, longer, and more restful sleep?

Research shows that babies who receive regular massage fall asleep faster, wake up less frequently, and adjust to a healthy sleep cycle more easily. By incorporating gentle, rhythmic massage into your baby’s routine, you can help them feel calm, secure, and ready for restful sleep.

Here’s how baby massage works to improve sleep and how you can start using it as part of your baby’s bedtime routine.

The Science Behind Baby Massage and Sleep

Encourages the release of sleep hormones

Baby massage has been shown to naturally increase levels of serotonin and melatonin, two hormones that help regulate sleep.

• Serotonin helps babies feel relaxed and content, making it easier for them to settle down.

• Melatonin helps regulate the body’s natural sleep-wake cycle, signalling when it’s time to rest.

Studies have found that infants who receive daily massage produce more melatonin than those who don’t, helping them develop stronger, more predictable sleep patterns.

Reduces cortisol (the stress hormone)

Cortisol is the hormone responsible for stress, and when it’s too high, babies can become overtired, overstimulated, and struggle to settle. Research shows that massage can reduce cortisol levels in both babies and parents, creating the ideal conditions for calm, deep sleep.

If your baby seems fussy, restless, or has trouble settling, adding a short massage before bed can help ease their nervous system into a more relaxed state.

Regulates the nervous system

The gentle strokes of baby massage activate the parasympathetic nervous system, also known as the "rest and digest" system. This helps slow the heart rate, lower blood pressure, and promote a deep sense of relaxation—all of which are key for better sleep.

In fact, babies who receive regular massage before bed often show:

• Less fussiness before sleep

• Longer stretches of uninterrupted sleep

• More restful naps during the day

How to Use Baby Massage in Your Sleep Routine

Adding baby massage to your nightly routine doesn’t need to be complicated. In fact, even five to ten minutes of gentle touch before bed can make a big difference.

Here’s a simple way to incorporate massage into your baby’s wind-down routine.

Choose a quiet, dimly lit space

Babies respond well to predictable routines. Setting up a calm, quiet, and warm environment will help signal that it’s time to relax.

Use a natural, baby-safe massage oil

A small amount of cold-pressed sesame, coconut, or almond oil can make massage more soothing and hydrating for your baby’s delicate skin.

Start with gentle, slow strokes

Use long, rhythmic strokes on the legs and arms, then move to the chest and back. Babies often find gentle circular motions on the tummy especially soothing, especially if they’ve been struggling with gas or colic.

Follow your baby’s cues

If your baby seems relaxed and happy, you can extend the massage for as long as they enjoy it. If they become fussy, it’s okay to stop—massage should always be a positive, enjoyable experience.

Pair massage with other sleep cues

After massage, continue with other sleep associations like:

• A warm bath

• Gentle rocking or swaying

• A soft lullaby or white noise

When Should You Massage Your Baby

Many parents find that massaging just before bedtime helps create a strong sleep association. However, every baby is different, so the best time depends on what works for you.

Some babies enjoy a massage after a bath, while others respond better to morning or mid-day massage when they’re more alert. The key is to find a rhythm that suits your baby’s needs.

A Gentle, Natural Sleep Aid

If your baby struggles with falling asleep, staying asleep, or settling down, baby massage could be the missing piece in your bedtime routine. Not only does it promote deeper sleep, but it also strengthens the bond between you and your baby, creating a moment of calm, closeness, and connection.

If you’d like to learn specific techniques for improving sleep through baby massage, I’d love to help. Join one of my baby massage classes, where I’ll guide you through safe, effective massage routines designed to help your baby sleep peacefully.

Join a Baby Massage Class >

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