Reflexology for Sleep Disorders and Insomnia: Efficacy Scientifically Backed

Several of our past posts address the science-based efficacy of reflexology in  combatting stress, anxiety, pain ... factors that negatively affect the quality of sleep, and can even cause insomnia. 

It is interesting to note that  15-20 minutes inside a foot reflexology treatment on the reflexes of the central nervous system, the pituitary and the pineal glands (endocrine system), many people feel not only the soothing and relaxing effects of reflexology, but actually become sleepy, or fall asleep. 

Clinical studies in medical journals around the world - Spain, USA, Israel, Hong-Kong, Turkey... show how reflexology naturally induces N1 and N2 sleep stage  brain waves, thus confirming that weekly Reflexology treatments  improve sleep disorders, insomnia and fatigue,  including in people undergoing  heavy medical treatment. 

Read more:

Reflexology and polysomnography: Changes in cerebral wave activity induced by reflexology promote N1 and N2 sleep stages : https://www.sciencedirect.com/science/article/abs/pii/S1744388117300221 

Acupressure, reflexology, and auricular acupressure for insomnia: A systematic review of randomized controlled trials https://www.sciencedirect.com/science/article/abs/pii/S1389945712002572 

Can foot reflexology be a complementary therapy for sleep disturbances? Evidence appraisal through a meta‐analysis of randomized controlled trials https://onlinelibrary.wiley.com/doi/abs/10.1111/jan.14699 

How reflexology can help with sleep https://sleepcouncil.org.uk/how-reflexology-can-help-with-sleep/#:~:text=Reflexology%20for%20sleep,-There%20is%20apparently&text=Usually%20in%20a%20person%20who,reflexology%20is%20calming%20and%20effective. 

Reflexology Therapy for Less Stress, More Relaxation, and Better Sleep https://thesleepdoctor.com/2020/06/02/reflexology-therapy-for-less-stress-more-relaxation-and-better-sleep/ 

Reflexology: its effects on physiological anxiety signs and sedation needs https://pubmed.ncbi.nlm.nih.gov/24304626/ 

The Effect of Foot Reflexology Massage on Sleep Quality in Women With Type 2 Diabetes; a Clinical Study https://www.researchgate.net/publication/330552223_The_Effect_of_Foot_Reflexology_Massage_on_Sleep_Quality_in_Women_With_Type_2_Diabetes_a_Clinical_Study 

The effects of reflexology on pain and sleep deprivation in patients with rheumatoid arthritis: A randomized controlled trial https://pubmed.ncbi.nlm.nih.gov/29705475/

Feet 101: Essential Health Basics That You Need To Know

Did your know?..

BONES

  • Our feet each have 26 bones (we also have 26 vertebrae.) Both these bone structures support us - not only physically - and give us balance and stability.
  • A quarter of our 206 body bones  are in our feet. When our foot bones are out of alignment, so is the rest of the body.




NERVES

  • There are more than 7,000 nerve endings in each of our feet (superficial and deeper nerve endings send sensory messages to our brain:  heat, cold, pain...)
  • The lumbosacral plexus (L2 - S1) is the group of spinal nerves that innervates our lower extremities








  • Dermatomes of  lower limbs and feet: A dermatome is an area of the skin that is irrigated by a single spinal nerve. The nerve root of a dermatome picks up sensory stimuli from this entire area of ​​the skin. Sensations (pain, sensitivity, burning ... ) in the whole skin area is a symptom often caused by one same nerve root









MUSCLES

  • Each foot is made up of an intricate network of more than 100 tendons, ligaments and muscles, and 33 joints - now is a good time to emphasize how important it is to care for and train your body's muscular and joint systems, including your feet, with regular exercise and a healthy diet.
  • Myotomes of the foot: In the same way that a certain nerve root innervates a dermatome, it also innervates a certain group of muscles: a myotome, where in particular, it sends motor signals. Therefore, the involvement of a nerve can cause loss of the functions of the muscles it innervates (weakness, lack of mobility ...)
  • For example, the following spinal nerves allow the following muscle functions:
    • L3: knee extension
    • L4: ankle dorsiflexion
    • L5: extension of the big toe
    • S1: plantar flexion of the ankle


MORE ABOUT OUR FEET 

  • Feet have 250,000 sweat glands. When active, feet can produce four to six ounces of sweat a day, sometimes more. Now is a good time to emphasize how hydration is essential to the health of your feet, and your overall health, using moisturizers and foot baths. 
  • Each step we take places 1.5 times our body weight on the foot (a 75-kilo person exerts 115 kilograms of pressure on the foot with each step). 
  • It is estimated that a person will take approximately 5,000 to 7,000 steps a day or about 125,000 km in his lifetime, 3 to 4 times the circumference of the planet. 
  • Our feet are the first shock absorbers in our body. The plantar fascia, also known as plantar fascia, is a strong layer of white fibrous tissue located under the skin on the sole of the foot: it supports the arch of the foot and distributes the plantar load. (Its excessive stretching can cause plantar fasciitis.) It is essential to take good care of it, wearing the right footwear, walking barefoot when possible on various types of surfaces, doing progressive stretches (unless otherwise indicated by a doctor) 
By stimulating the nerve endings in the feet, Reflexology promotes the well-being of your feet while naturally supporting the functions of your body's connected tissues and organs, distally and harmlessly: it promotes your overall health. 


Sources: 

https://www.sciencedirect.com/topics/neuroscience/lumbosacral-plexus#:~:text=Definition%3A-,The%20lumbosacral%20plexus%20is%20a%20network%20of%20nerves%20derived%20from,(compare % 3A% 20brachialis% 20plexus) 

https://www.innerbody.com/anatomy/nervous/leg-foot https://www.stepwards.com/?page_id=10671 

https://www.medspine.es/dermatomas/#:~:text=En%20cada%20uno%20de%20los,same%20nervio%20se%20denominan%20dermatomas https://geekymedics.com/dermatomes-and-myotomes/ 

http://www.bridgewater.nhs.uk/wp-content/uploads/2012/11/Foot-Facts.pdf 

https://www.pmbc.ca.gov/forms_pubs/tp_podiatryfacts.pdf

2020: Reflexology benefits in various pathologies - New scientific publications

 

 In 2020, NICE (National Institute of Health -England) compiled some of the latest publications of scientific studies where clinical reflexology is applied to treatments of various health conditions and diseases.

All studies conclude positively on the beneficial effects of reflexology:

  • It is recommended to include clinical reflexology as complementary non-pharmacological therapy in the nursing care of patients or by their caregivers
  • Reflexology has been proven to be safe and has no harmful side effects
  • Placebo effect in reflexology was ruled out

Clinical reflexology proves to be:

  • Anxiolytic
  • Analgesic
  • Sedative
  • Anti-spasmodic

Reflexology improves:

  • Physiological parameters
  • Mental and emotional state
  • Quality of sleep
  • QOL (Quality of Life index)

2020 NICE clinical reflexology studies addressed the following conditions and diseases:

  • Pediatric health
  • Constipation
  • Anxiety and sleep quality
  • Childbirth
  • Back pain and stress in coronary angiography 
  • Stress and extubation time after coronary artery bypass
  • Quality of life in multiple sclerosis
  • Sleep quality of patients in intensive care
  • Dyspnea in patients with advanced cancer

Sources:

Reflexology medical studies 2020 – published by NICE https://www.evidence.nhs.uk/search?from=2020-01-01&to=2021-02-12&q=reflexology

The effect of reflexology on baroreceptor reflex sensitivity, blood pressure and sinus arrhythmia https://www.sciencedirect.com/science/article/abs/pii/S0965229997800039

The effect of foot reflexology on physiological parameters - Arash Khalili, Negin masoudi Alavi, Davoud Mardani, Nastoor Bekhradiani Pour, Akvan Paymard, Mehdi Daraei, Shapour Yaripoor, aba Bashiri, and Mehdi Molavi Vardanjani - Hamadan University of Medical Sciences, Hamadan, and Kashan University of Medical Sciences, Kashan. Iran 2016 https://www.ijmrhs.com/medical-research/the-effect-of-foot-reflexology-on-physiological-parameters.pdf 


Happy 2021 and plenty of vitality! with Reflexology and Coaching

Reflexologybarcelona.com 

Barcelonareflexologia.com 

Barcelonahipnoterapia.com 

...wish you: 

PLENTY OF VITALITY FOR 2021! 

Vitality is a psychological and physical strength: "... It is found in those individuals who think that each
moment of life must be fully lived, avoiding the circumstantial depression and helplessness of their lives" Peterson and Seligman (2004) 

It gathers characteristics such as: Enthusiasm, Dynamism, Energy 


Awaken your vitality with Reflexology and Coaching! 

Reflexology and Vitality: scientific approach 

“The effects of foot reflexology on Vitality of the Elderly women” January 2009 Journal of Korean Academy of Fundamentals of Nursing 16 - Kan-Yi Lee https://www.researchgate.net/publication/264098738_The_Effects_of_Foot_Reflexology_on_Self-Esteem_and_Vitality_of_the_Elderly_Women 

“The effects of Reflexology on Vital signs, Fatigue and Mood” January 2002 Won Jong-Soon, Jeong Ihn-Sook, Kim Ji-Soo, Kim Keum-Soon https://www.researchgate.net/publication/264017734_Effect_of_Foot_Reflexology_on_Vital_Signs_Fatigue_and_Moodotherapy_Moodotherapy_Fatigue_and_Moodotherapy_Receiving_CentientsChematotherapy_ 

"The effect of foot reflexology on physiological parameters" Arash Khalili, Negin masoudi Alavi, Davoud Mardani, Nastoor Bekhradiani Pour, Akvan Paymard, Mehdi Daraei, Shapour Yaripoor, aba Bashiri, and Mehdi Molavi Vardanjani - Hamadan University of Medical Sciences, Hamadan, and Kashan University of Medical Sciences, Kashan. Iran 2016 https://www.ijmrhs.com/medical-research/the-effect-of-foot-reflexology-on-physiological-parameters.pdf 

Coaching and Vitality: scientific approach 

"Coaching is a partnership between the client and the coach,“ a thought-provoking and creative process that inspires clients to maximize their personal and professional potential ” International Federation of Coaches 

"Mindfulness coaching to improve psychological wellbeing" US National Library of Medicine 2020 Clinicaltrials.gov https://clinicaltrials.gov/ct2/show/NCT04656626 


Reflexololy for eye strain, better sight, and other eye conditions



Eye problems? Eye fatigue or migraine? Long hours on the computer? Itchy eyes?

Scientific studies support ancestral practices evidencing how reflexology helps to recover from ophthalmic conditions, eye strain, improve visual acuity, even fight against itchy, dry or watery eyes caused by allergies, long hours on the computer, air pollution ...



Between sessions with your professional reflexologist, you can get relief from your symptoms by massaging the base of your toes on the sole aspect of your feet (phalanges 1 + 2), and particularly toes 2 and 3, as in this drawing:

https://www.semanticscholar.org/paper/Benefits-of-Padabhyanga-in-maintaining-ocular-to-Yadav-Virkar/bb8fb0b7904d33b005bea6d6c521cd91768dd5d5



Reflexology and Ocular Hypertension https://pubmed.ncbi.nlm.nih.gov/31180234/

Self hand reflexology massage tutorial to alleviate stress and tension

Scientific studies confirm the benefits of hand massage on stress and anxiety.

For times or moments of stress, tiredness, or to facilitate sleep:
Here is a short tutorial on how to do a relaxing hand self- massage, while working on reflexological points that relieve tension and facilitate relaxation.

This www.barcelonareflexología.com video teaches the steps to follow on one hand, but please:


  • Work both hands and wrists 
  • Work without haste (this massage can last about 15-20 minutes) 
  • Repeat each exercise 5 or 6 times 
  • In the event of bone or joint fragility, avoid rotations or twisting of the hands, fingers, wrists
  • If you have very thin or very dry skin or fragile blood vessels: apply the massage gently! Do not work on damaged skin 
  • You can apply a little moisturizer 
  • Can be repeated daily 
This video is intended only as a relaxation technique: It is not a therapeutic exercise. Its use is under the sole responsibility of its user

"Effects of hand massage on anxiety--" R. Nazari Journal of caring Sciences 2012 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4161077 / 

 "Relaxation effects of hand massage on autonomic nervous system and aniety! Tsuyako Sato 2017 https://www.fasebj.org/doi/abs/10.1096/fasebj.31.1_supplement.717.4

Reflexology improves vital signs and reduces anxiety: clinical studies

Vital signs are clinical parameters that reflect the physiological state of the human organism. They include:

  • Temperature
  • Respiratory rate
  • Heart rate
  • Blodd pressure 



These physiological functions can be altered by:

  • Stress
  • Anxiety
  • Fatigue 

Many clinical studies evidence the positive effect reflexolgy has on these functions and  how it reduces stress and anxiety levels and facilitates sleep.


Sources:

"Evaluation of the effects of foot refleoxlogy on vital signs and anxiety in children .."
Ali Mansouri , Hossein Shadadi, Mahdieh Poudineh-Moghadam, Aziz Shahraki Vahed, Sadegh Dehghanmehr - August 07, 2017
https://www.balimedicaljournal.org/index.php/bmj/article/view/622

"The impacts of foot reflexology on anxiety among male candidates for coronary angiography: A three-group single-blind randomized clinical trial"
Farhad Ramezanibadra, Kourosh Aminib,Kayvan Hossaingholipora, Sograt Faghihzadehc
Department of Critical Care Nursing, School of Nursing and Midwifery, Zanjan Social Determinants of Health Research Center, and Department of Biostatistics at Zanjan University of Medical Sciences, Zanjan, Iran  - Elsevier 2018
https://www.vnig.nl/wp-content/uploads/2018/09/ramezanibadr2018.pdf

"The effect of foot reflexology on physiological parameters"
 Arash Khalili, Negin masoudi Alavi, Davoud Mardani, Nastoor Bekhradiani Pour, Akvan Paymard, Mehdi Daraei, Shapour Yaripoor, aba Bashiri, and Mehdi Molavi Vardanjani9 - Hamadan University of Medical Sciences, Hamadan, and Kashan University of Medical Sciences, Kashan. Iran 2016
https://www.ijmrhs.com/medical-research/the-effect-of-foot-reflexology-on-physiological-parameters.pdf


"The effect of reflexotherapy on patients’ vital signs before coronary artery bypass graft surgery "
Article (PDF Available) in Iranian journal of nursing and midwifery research 16(1):8-12 · March 2011Mahin Moeini, Leila Sadat Kahangi, Mahboubeh Valiani, Reza Heshmat
Isfahan University of Medical Sciences, Iran
https://www.researchgate.net/publication/51753942_The_effect_of_reflexotherapy_on_patients'_vital_signs_before_coronary_artery_bypass_graft_surgery
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