Do you ever feel like no matter how tired you are, you just can’t seem to drift off to sleep? Right now I’m in perimenopause which is taking insomnia to a whole other level.  

Over the years, I’ve tried all sorts of remedies to sleep better, from essential oils to herbal teas. Some have worked, some have been meh, but one technique that I’ve tried recently and loving is using acupressure for sleep.

I found out about using pressure points for sleep accidentally. While at a recent session with my TCM acupuncturist I happened to mention that I had been wide awake till the early morning hours for the past 2 weeks. I didn’t even feel sleepy, like I was awake enough I could have gone clubbing if I’d wanted. It was ridiculous. I’m 40 and none of your business and my idea of partying at 2 am is being asleep.

So in that session she put ear seeds in my ears, and needles in my feet, head, and hands.  I wasn’t sure if it would really help, but I did feel relaxed afterwards and that night I was actually SLEEPY. At my next session I told her how well it worked, and she showed me the best acupoints for insomnia I could do myself at home using just pressure.

Can Acupressure Help with Sleep?

Acupressure is a traditional Chinese healing technique that involves applying pressure to specific points on the body. These points, known as acupoints, are believed to correspond with different areas of the body and different health conditions. By stimulating these points, acupressure is said to promote healing, reduce pain, and restore balance to the body. And insomnia is often caused by imbalances in the body, so massaging these sleep points make sense.

But can acupressure really help you sleep better? I’ve been trying it out since my acupuncturist taught me how, and a few of these points have been helping me big time. Here are some of my top tips and techniques for using pressure points for sleep with pictures to make it easier to do on yourself.

Start with the Shen Men Point, One of the BEST Acupoints for Insomnia

If you never feel sleepy, your body is always tense, and you feel stressed, Girl, this point is for you!

When I told my acupuncturist how bad a time I was having even being sleepy, let alone get some sleep,  she told me we’re trying something different. On a point at the top of the inside of my ear she put only what I can call sticky needle pads. It’s like a sticky band aid but it has a little tip in the middle of it. It hurt a bit when she put them in, but it was tolerable. She said I could leave them in for 4-5 days, and it would stimulate the Shen Men point.

I thought, “ok, cool,” and wasn’t really a believer, honestly. My sessions are usually 30 minutes long, so during that time I was hoping to get a nap. When my practitioner came back in the take out the other needles she asked me if I had napped. I told her no, but I felt super relaxed. She said it’s because she put the ear seeds, “in the Shen Men point, or as I like to call it the Xanax point.” 

Night 1, I actually felt sleepy, it was still late, but to me it was progress because I had been wide awake past midnight every night for 2 weeks. The next morning when I woke up, I felt so refreshed and….chill. 

Night 2. I felt sleepy at a reasonable hour, went to bed, and  fell asleep with little tossing and turning. The next morning, same thing, woke up refreshed and so relaxed. I told my husband then, I’m not sure if it’s all in my mind, but I just felt…good. I couldn’t remember the last time I felt so relaxed.

Night 3, again, sleepy at a decent hour, slept all night, woke up refreshed. She wasn’t kidding when she called this the Xanax point. I never wanted to take the things out.

She told me I could keep them in for 4-5 days.  I was afraid when I took them out I was going to go backwards. I felt so much more rested and relaxed, I didn’t want to go back to having insomnia.

I only see her twice a month, but I looked to see if something like this was available anywhere. Well, Amazon really does have everything because I found an ear seed acupuncture kit there. Putting them on yourself is a challenge, though, so this is a good time to grab a friend. But don’t worry if needles make you nervous, you can squeeze that point on your ear with your fingers, too.

What is the Shen Men Point Good For?

The Shen Men point, also known as the “spirit gate” in traditional Chinese medicine, is located on the upper part of the ear. I think this point is one of the best acupoints for insomnia because it’s

 believed to promote relaxation, reduce stress and anxiety, reduce cortisol levels, and help with insomnia. This is why my acupuncturist called it the “Xanax” point. It helps put your body in a relaxed state. Not just mentally, but physically.

By starting with the Shen Men point, you can help to calm your mind and prepare your body for sleep. This is very good for those of us who have high cortisol and have trouble processing stress.

How do I Find the Shen Men Point?

To find the Shen Men point, place your finger at the top of the inside of your ear. You should feel a slight depression or crease in the skin.  If you’re using your fingers, apply gentle pressure to this point for a few minutes, taking deep breaths as you do so. Do this on each ear.

If you’re using ear seeds, take a cotton ball dipped in alcohol to sanitize your ear. Put the seeds on your Shen Men point and and apply pressure, making sure they’re attached firmly. I found this ear seed acupuncture kit that comes with a placement chart that helps a lot. If you’d rather go the acupressure route and avoid needles, I did find a magnetic acupressure kit. Be sure to apply the seeds to both ears for whichever method you choose.

Best Acupoint for Insomnia if  you have a Racing Mind: Yintang (the third eye point)

Does a racing mind keep you up at night? If it is, this one might be worth a try.

My acupuncturist actually uses this point a lot on me because, well, my brain has a hard time shutting off. Nighttime is when my brain remembers everything I forgot to do and everything I never wanted to remember.

Massaging your Yintang point has so many benefits, but it’s one of my least favorite points. Not because it doesn’t work, because I do see improvement, but because of the way it feels when she puts a needle there or I put pressure on it. I can’t explain the feeling, it’s just irritatingly uncomfortable. She tells me that means I probably need to do it more often, and she’s probably right. Don’t let my experience stop you from trying it though. You massage the heck out of that baby if you can tolerate it.

What are the Benefits of Yintang?

Activating this point helps stimulate your pineal gland, which controls your circadian rhythm and melatonin secretion. It’s helpful if you struggle with a racing mind and stress and anxiety. Bonus, it also helps nasal congestion and discharge, so this is one of things you can try to help you sleep with a stuffy nose.

How do you Find Yintang?

This point is one of the easiest to find. It’s right in the center of your forehead between your eyebrows. Use your thumb or index finger to massage your third eye point gently in a circular motion or apply steady pressure for 1-2 minutes. Take slow, deep breaths as you stimulate this point.

Other Acupressure Points for Sleeping:

Shen Men and Yintang are the two sleep pressure points that I have the most experience with, with Shen Men hands down being the best acupoint for deep sleep I’ve tried. When I was doing research into using acupressure for insomnia, I found there were so many more sleep massage points. Here’s a few that look interesting:

Anmian Insomnia Point Behind the Ear

Located just behind the ear, this point is believed to calm the mind and reduce anxiety

Locate the point: It is just behind the ear, in the hollow between the ear and the mastoid bone.

Apply pressure: Use your thumb or index finger to apply firm but gentle pressure to this point.

Technique: Apply steady pressure in a circular motion for about 2-3 minutes. Take deep breaths and focus on relaxation.

 

H7 Insomnia Point on the Wrist

This point is located on the wrist, in the depression between the two tendons. It’s said to calm the mind and regulate the heart rate.

Locate the point: It is found on the wrist, in the depression between the two tendons.

Apply pressure: Use your thumb or index finger to apply firm but gentle pressure to this point.

Technique: Apply steady pressure or use a circular motion for about 2-3 minutes. Take slow, deep breaths and focus on relaxation.

 

K1 Insomnia Point on the Foot

Located on the sole of the foot, this point is believed to calm the mind and promote relaxation.

Locate the point: It is located on the sole of the foot, between the second and third metatarsal bones where your foot bends when you walk.

Apply pressure: Use your thumb or index finger to apply firm but gentle pressure to this point.

Technique: Apply steady pressure or use a circular motion for about 2-3 minutes several times a day. Take deep breaths and relax.

 

SP6 Insomnia Point on the Leg

Found on the inside of the lower leg, this point is said to improve sleep quality and reduce insomnia.

Locate the point: It is found on the inside of the lower leg, about four finger-widths above the ankle bone.

Apply pressure: Use your thumb or index finger to apply firm but gentle pressure to this point.

Technique: Apply steady pressure or use a circular motion for about 2-3 minutes. Take slow, deep breaths and focus on relaxation.

Ways to Use Acupressure Before Bed

Now that you know some of the best acupressure points for insomnia, here are some ways to incorporate them into your bedtime routine:

1. Acupressure mat – Try lying on an acupressure mat before bed, which features small plastic spikes that stimulate acupressure points on the body.
2. Self-massage – Use your fingers to massage acupressure points on your body before bed, or try using a foam roller to massage your back and shoulders.
3. Aromatherapy – Pair your acupressure routine with calming essential oils like lavender, chamomile, or frankincense to enhance relaxation and promote better sleep.
4. Guided meditation – Incorporate a guided meditation or visualization into your acupressure routine to further promote relaxation and calm.
5. Bedtime yoga – Try incorporating gentle yoga poses into your acupressure routine, such as forward folds or child’s pose, to help relax your body and prepare for sleep.

How to Incorporate Acupressure into Your Daily Routine

While acupressure can be a great tool for promoting better sleep, it can also be used to alleviate a range of other health issues, from headaches to digestive problems. Here are some tips for incorporating acupressure into your daily routine:

1. Start small – Begin by trying out a few key acupressure points and techniques before bed, and gradually work your way up to a more extensive routine.
2. Be consistent – Try to practice acupressure daily to experience the full benefits.
3. Learn from the experts – Consider taking a class or workshop, or even ask your acupuncturist to teach you more about acupressure and how to effectively use it for better health.
4. Pair with other natural remedies – Using acupressure to improve sleep can be even more effective when paired with other natural remedies like herbal teas, aromatherapy, and having healthy sleep habits.
5. Listen to your body – Pay attention to how your body responds to acupressure, and adjust your routine as needed to meet your individual needs.

With these tips and techniques, you can use acupressure to promote better sleep and overall health. Sweet dreams!

Final Thoughts on Using Acupressure to Improve Sleep:

Acupressure is a natural and effective way to improve sleep quality and manage insomnia. By targeting specific pressure points on the body, acupressure can help release tension, promote relaxation, and improve overall sleep health. 

Remember, acupressure is not a cure-all for sleep problems, and it may not work for everyone. It’s always important to consult with a healthcare professional if you have chronic insomnia or other sleep disorders.

That being said, by combining acupressure with other healthy sleep habits, such as maintaining a regular sleep routine, creating a relaxing sleep environment, and practicing good sleep hygiene, you can significantly improve the quality of your sleep and wake up feeling refreshed and energized. So why not give these insomnia  acupressure points a try tonight? 

Sources:

1. Cohen, B. E., et al. “Acupressure as a non-pharmacological intervention for traumatic stress: A systematic review.” Journal of traditional and complementary medicine 8.4 (2018): 481-487.
2. Gao, X., et al. “Effects of acupressure on sleep quality: a systematic review and meta-analysis.” Sleep medicine 38 (2017): 80-89.
3. Hill, L., et al. “The efficacy of acupuncture for the treatment of insomnia: A systematic review.” Journal of sleep disorders: treatment and care 3.3 (2014): 1-6.
4. Hsieh, C. H., et al. “The effects of acupressure on sleep quality and psychologic distress in nursing home residents: a randomized control trial.” Journal of alternative and complementary medicine 18.4 (2012): 396-402.
5. Yang, C. P., et al. “The efficacy and safety of acupressure for patients with insomnia: a systematic review and meta-analysis.” BMC complementary and alternative medicine 20.1 (2020): 1-10.