Effect of Self-Massage after Strenuous Exercise on the Quality of Sleep on the Same Day, and the Level of Fatigue the Following Morning

Abstract

In this preliminary study, we aimed to examine the influence of self-massage after exercise on "quality of sleep" and physical condition, the next day. Additionally, we aim to clarify the range of effect, applicability, and limitations of self-massage after exercise.

Our study included five male university students and graduate students. Participants provided consent to participate in the study. After entering the laboratory, the subjects participated in a 10-minute warm-up followed by a 10-minute work-out. After the work-out, self-massage was performed for 10 minutes. The massage was focused mainly on the lower body under massage and restraint conditions. Control condition utilized the same 20-minute warm-up and work-out routine and were followed by 10 minutes of rest in the seated position. Subsequently, subjects proceeded to a bed in the temperature controlled laboratory overnight for evaluation of sleep quality, measured using the electrophysiological index.Our results indicate that heart rate during sleep tended to be significantly higher under the control condition. Additionally, although there was no significant difference between the stage 2 latency and the stage 3 latency, both were shortened in the massage condition but not in the control. Thus, the results suggest that self-massage care after intense exercise may have a positive effect on the quality of sleep. However, in this study, the number of subjects was kept at a minimum （5 people） as saliva analysis was not cost-effective; hence, it is necessary to further review the massage site and massage duration in the future.