Finding Rest: Four Acupressure Points for Restful Sleep
If you struggle with sleep, you are not alone. Approximately 27% of the world's population suffers from sleep disorders according to WHO —making inadequate sleep one of the largest health concerns of our times. Although the statistics appear is concerning, sometimes the only thing your body needs is a gentle nudge back into balance.
One of the most efficient methods for treating insomnia comes from the use of Acupressure as practiced within Traditional Chinese Medicine (TCM). The application of firm yet gentle pressure to certain areas of the body sends a message to the nervous system to transition from "fight or flight" (sympathetic) to "rest and digest" (parasympathetic).
Below are four significant acupressure points to utilize when you are laying awake in bed at 2:00 AM.
1. An Mian (Peaceful Sleep)
This point is located behind the earlobe, in the depression between the mastoid process (the bony protrusion behind the earlobe) and the angle of the lower jaw.
Why it Works: An Mian translates to "Peaceful Sleep." This is the number one acupressure point for insomnia and is the ultimate solution for those who cannot fall asleep due to dreams, and for those who experience anxiety related to their sleep.
How to Do It: Locate the soft hollow behind your earlobe using your middle fingers. Firmly press on these areas with your fingertips. Angle slightly towards the neck. Apply pressure for 2-3 minutes and breathe slowly. Some individuals will immediately feel a decrease in drowsiness and/or a decrease in mental chatter.
2. Pericardium 6: Nei Guan - Inner Frontier Gate
Nei Guan is located three finger widths below the wrist crease on the inside of the upper forearm between the two major tendons.
Why it Works: Nei Guan is well known for reducing nausea, but this point also has the ability to calm a restless stomach and provide relief from anxiety and tension in the chest.
How to Do It: Using your thumb, apply firm pressure to the point on the inside of the wrist. Rotate your wrist in circular motions while applying pressure. After one minute switch hands.
3. Spleen 6: San Yin Jiao - Three Yin Intersect
San Yin Jiao is located four finger widths above the internal ankle bone on the posterior edge of the tibia.
Why it Works: This is an excellent point for women, but it is also beneficial for men who suffer from insomnia. San Yin Jiao regulates the spleen, liver and kidneys which are all essential to achieving quality, restorative sleep. San Yin Jiao is especially good for individuals who awaken frequently throughout the night.
How to Do It: Sit and bend one leg. Using your thumb, apply firm pressure to the point. This area can be sensitive so apply moderate pressure for 1-2 minutes to each leg.
4. Kidney 1: Bubbling Spring
Bubbling Spring is located on the bottom of the foot, in the indentation where the toes curl (approximately 1/3 of the distance down from the toes).
Why it Works: In traditional Chinese medicine, insomnia is generally a result of excess energy in the head. This point pulls that energy downward and grounds the individual. Bubbling Spring is great for calming the "monkey mind" (a racing thought pattern).
How to Do It: Using your thumb or knuckle, apply firm pressure to the bottom of your foot. This is a good point to use right before going to bed, or while lying in bed with one foot folded under the other knee.
Creating the Routine
Do not attempt to work on all four points at once. Choose the point(s) that best relate to your symptoms and use them consistently. Spend about 3 minutes per point and breathe slowly. For best results, perform this routine nightly for 7 days to help your body respond again to a sleep cycle.
Disclaimer: This content is intended to inform readers and is not intended to replace medical care. Consult with a healthcare provider if you have chronic insomnia.
