Ever heard of acupressure for insomnia? Sleep is one of our basic human needs. It is recommended that adults need between seven and nine hours of sleep per day. When we are unable to get adequate sleep, we quickly notice how it impacts our ability to function well throughout the day. Others around us may also be impacted, whether it’s through our crankiness or clumsiness. When we consistently don’t get enough sleep, our health, both mental and physical, suffers in the long run.

For many people who do not sleep enough, it is not merely an issue of prioritizing sleep and following through with discipline. They may set aside the time to sleep and try to do so but find that they just aren’t sleeping well.

Unfortunately, the more people worry about their sleep, the more it seems to elude them. It’s like fighting a silent and frustrating battle against themselves.It becomes stressful when you have tried the commonly advised tips to get a good night’s rest and still can’t do so. Before you give up, there is one more option you can try, which is acupressure for insomnia. This will target the body’s various pressure points to fall asleep. This article will explore this form of acupressure and the benefits you can experience from using it.

Why Falling Asleep Can Be Hard

There are a whole host of reasons why people may find it hard, or even impossible, to sleep for prolonged periods of time. Some of these issues include stress, major life changes (such as a baby or bereavement), anxiety, depression, pain, discomfort, illness, or a sleep disorder.

The most common sleep disorder is insomnia, which is defined as difficulty falling or staying asleep. The Canadian Sleep Society estimates that up to 40% of Canadians experience at least one symptom of insomnia at any point. These symptoms include waking up too early and not being able to get back to sleep, sleepiness during the day, fatigue, irritability, difficulty focusing, poor memory, proneness to making errors and worrying about sleep.

For some people, the insomnia is short-lived, lasting a couple of days or weeks. It is resolved on its own once the underlying issue is eliminated or managed. For other people, the condition is chronic, which is classified as difficulty falling or staying asleep at least three nights a week for at least three months. About 10% of Canadians experience chronic insomnia, according to the Canadian Sleep Society.

What are Pressure Points?

Acupressure works by targeting pressure points, also referred to as acupoints. Pressure points are thought to correspond to specific organs through pathways known as meridians. Therefore, by stimulating these points, you can facilitate the healing of that organ, system, or process.

Sleep pressure points are the specific locations on one’s body where one applies pressure to treat insomnia. These points can be stimulated through acupuncture or acupressure. There is also some overlap between these pressure points and those used in reflexology.

Can Pressure Points Improve Sleep?

Extensive scientific research is yet to be done to provide robust evidence for each pressure point and for acupressure in general.

However, several studies, along with anecdotal evidence, suggest that pressure points are effective in treating insomnia.

The points correspond to different aspects of falling asleep, such as relaxing the mind, slowing the heart rate, and relieving muscle tension.

How to Use Acupressure for Insomnia

This can be performed on your own with your finger, thumb, or knuckle. You can even opt for a blunt object or massage tool. Some of the pressure points, such as those around the head and wrists, can be massaged while you are in bed. Others, like those around the ankles and feet, could be messaged as part of your routine as you wind down.

You can also experiment with acupressure at different times leading up to bedtime. Some people prefer doing acupressure in bed while others find it more beneficial when it’s done even up to an hour before bedtime. It is also helpful to add acupressure to your routine along with other relaxing habits, such as stretching, deep breathing, and limiting screen time, coffee, and alcohol before bed.

Overall, using acupressure can be an easy addition to your self-care routine. You can also ask someone to help you massage the pressure points for you. Another option is to go to an acupressure practitioner or massage therapist.

6 Types of Pressure Points for Sleep

There are six pressure points around the body that are effective in treating insomnia. The numbers and letters in the names of some of the points correspond to the specific organ and pressure point. When you massage the various pressure points to fall asleep, remember that though your pressure needs to be firm, it should never be to the point where you feel pain or discomfort. It is supposed to be a relaxing experience.

Also, do not use acupressure on a pressure point that is injured, numb, or has had a recent blood clot. Finally, while acupressure is considered a safe treatment, it is a good idea to consult a doctor before undertaking any alternative therapy. This is especially true if you are pregnant.

01. An Mian

The name of this pressure point for sleep fittingly translates to Peaceful Dreams. You can find it by moving your fingers from behind your ear lobe towards your shoulders until you pass the bony protrusion. The point should be between your ear lobe and hairline. This pressure point only needs light circular motions with the thumb or forefinger to stimulate it. This will slow the heart rate down and help you relax into sleep. A few studies have suggested that it can be effective in treating depression-related insomnia.

02. 2HT7

This pressure point, also called the Shen Men or Spirit Gate, is located on the wrist. Massaging this pressure point is thought to relax the mind and improve the quality of the sleep you get. You can find it by bending your wrist forward. You will find that there is a place where your skin creases horizontally. Move along the crease until you are in line with your pinky finger. You will feel a hollow space between your tendons, then you will have located the pressure point. Massage the point gently using circular or up-and-down motions for two to three minutes. Follow this up by alternating firm pressure on the left and right parts of the point. Then repeat the acupressure techniques on the other wrist. Studies on older adults overall, as well as those with Alzheimer’s disease, have shown that there were improvements in their sleep following acupressure on this pressure point.

03. SP6

The SP6 is also known as the San Yin Jiao or Three Yin Intersection. It is found above the ankle. To locate it, first identify where your ankle ends from the inner part of your foot, which is just above the ball of your ankle (the rounded bone protruding out). Measure 4 fingers above this point, and you’ll have found it. Although it is located between two tendons, it is harder to feel those tendons than those in the wrist. It requires deep pressure to be effective. A study on breast cancer survivors found that massaging this pressure point lowered fatigue throughout the day and improved sleep quality. Please note that this particular pressure point is not recommended for use during pregnancy as it may also induce labour.

04. LV3

The Tai Chong or Great Surge pressure point to sleep is on top of the foot, on the skin in between where the big and second toes meet. The skin there needs to be massaged in a firm and deep manner in order to be effective. It has been found to be useful in treating insomnia due to anxiety and stress, as well as insomnia where the underlying causes cannot be determined. It was also studied on breast cancer survivors in the same study that also stimulated the SP6 pressure point.

05. KD3

Also referred to as the Taixi or Great Ravine, this pressure point is located between the tendons on the inner part of your ankle, just below the ball of your ankle. You stimulate this pressure point by applying gentle but consistent pressure. Its use was studied in middle-aged and older adults with hypertension, and it was found to be effective in treating their insomnia.

06. Yin Tang

The final pressure point for sleep is also called the Hall of Impression or Third Eye. It is found on the face right above where the nose ends, in between the eyebrows. You can use your finger or thumb to apply gentle pressure. This helps to ease tension around the head, neck, and shoulders. It is also supposed to reduce restlessness.

Related Article: 8 BENEFITS OF ACUPUNCTURE

Who is Best Suited for Acupressure for Insomnia

There are a lot of benefits to acupressure, which are similar to the ones you’d find for acupuncture.

A few studies have been done on specific populations, but there are many people who should try using acupressure to treat insomnia.

Some findings suggest that acupressure is beneficial in treating insomnia that is due to cancer treatment, menopause, anxiety, depression, Alzheimer’s disease, and hypertension without worrying about side effects or drug interactions.

Acupressure is a simple option for anyone to try. It is also safe enough to use on its own or in combination with other insomnia treatments.

Practise acupressure consistently and give it enough time to see if it’s something that is helpful to incorporate into your bedtime routine. There really is nothing to lose by trying it out.

Please remember that some pressure points, such as the SP6 (Three Yin Intersection), are not recommended during pregnancy.

Consult with Professionals for Sleep Pressure Points

Acupressure is a fascinating practice that has helped many people get better sleep at night. While more research needs to be done, what is undeniable is that there is a link between the mind and body. By using acupressure to stimulate various areas of the body, both mind and body can relax enough to fall asleep and stay asleep. Being sleep-deprived is difficult and affects every area of your life. It shouldn’t be a condition you have to live with. You deserve adequate rest, not just to function well from day to day, but also as a self-nurturing investment in your health, both now and in the future.

In addition to acupuncture, Newmarket Health & Wellness Centre offers acupressure services to help treat insomnia. By seeking our professional services, you can be sure that the accurate sleep pressure points are being stimulated. Our relaxing environment helps put you in the ideal sleep time mode. We are also able to assist you with any questions and concerns. Start enjoying a good night’s sleep again with the help of Newmarket Health & Wellness Centre.To get more information or to book an acupressure appointment at one of our centres, feel free to contact us. We’re happy to help you get better sleep.