Which Acupressure Points Can Help Improve Insomnia?

A life filled with stress and an unhealthy lifestyle makes insomnia increasingly common. Nowadays, there are many non-drug methods that can help improve sleep, one of which is acupressure. Let’s explore which acupressure points can help with insomnia in the following article.

1. The Benefits of Acupressure for Treating Insomnia

Before exploring which acupressure points can help with insomnia, let’s understand the benefits of acupressure for treating sleep disorders.

Acupressure is a non-invasive form of acupuncture. Instead of using needles inserted into the skin to stimulate sensory nerves and release natural chemicals known as acupuncture, acupressure uses only pressure.

Medical professionals can perform this alternative treatment method, but you can also safely practice acupressure yourself. This method involves pressing on a specific point using your fingers, thumb, or fingertip. You can even use a blunt, sharp object like a pen.

It is believed that this method helps reduce pain by releasing endorphins (pain-relieving chemicals). It can also address digestive issues and improve sleep quality. Although acupuncture is not a cure-all, it seems to have a certain impact on health.

Despite limited research, preliminary evidence suggests that acupressure might help people with insomnia sleep better.

A study involving 25 patients with sleep disorders showed that 60% had better sleep quality during the first ten days of treatment. Fourteen patients in the study had cancer. Of these, 79% had improved sleep quality after undergoing acupuncture treatment.

Another study showed that acupuncture not only improved sleep quality in middle-aged and elderly patients with hypertension but also improved blood pressure control. This might be because improved sleep helps lower blood pressure.

It is also possible that acupressure alleviates insomnia due to a placebo effect. However, if your sleep quality improves due to the placebo effect, this method is still beneficial.

2. Which Acupressure Points Help with Insomnia?

Many people are interested in using acupressure to treat insomnia and often wonder which acupressure points can help improve sleep. Here are some points that may help you sleep better.

2.1. An Mian Point

In acupressure and acupuncture, the An Mian point is a traditional point used to treat insomnia. Some practitioners also use this point to reduce anxiety, dizziness, and headaches.

The An Mian points are located on both sides of the back of the neck. To locate them, find two reference points. The first point is at the deepest hollow at the back of the neck, on the hairline, known as the Feng Chi point. The second point is behind the angle of the jaw, in the hollow behind your earlobe, known as the Yi Feng point. The midpoint between the Yi Feng and Feng Chi points, close to the base of the skull, is where the An Mian point is located.

Although some studies have found that using these points in combination with other points may help treat insomnia due to depression, further research is needed.

2.2. Shen Men Point

For a long time, the Shen Men point has been used in acupuncture and acupressure to promote calmness and better sleep.

The Shen Men point (HT7) is located on the underside of the wrist, just below the palm. Bend your hand slightly forward and find the wrist crease. Draw a straight line down from the middle of the ring finger to the wrist. The intersection of this line and the wrist crease is where the Shen Men point is located.

An older study from 2010 found positive results when using the Shen Men point to help reduce insomnia. The study included 50 elderly individuals at a long-term care facility with sleep disorders. One group received acupressure on the Shen Men point on both wrists for 5 weeks. The control group only received gentle touches at the same locations. The group receiving acupressure had significantly better sleep scores, not only during the trial but also for up to 2 weeks afterward.

Another study involving adults with Alzheimer’s disease and sleep disorders found that daily acupressure on the Shen Men point improved sleep duration and quality, and reduced symptoms of sleep disorders.

However, scientists caution that their research was small-scale. More studies are needed to confirm these effects.

2.3. San Yin Jiao Point

The San Yin Jiao point (SP6) can help treat insomnia, menstrual pain, urinary issues, and other pelvic problems.

The San Yin Jiao point is easy to locate. It is located approximately four finger widths (from the index finger to the pinky) above the inner ankle bone on the lower leg. Press deeply just behind the tibia on the lower leg; the painful sensation you feel is the San Yin Jiao point.

A 2016 study on the effects of acupressure on fatigue and sleep quality in breast cancer survivors used SP6 as part of a relaxation acupressure routine. Participants pressed on each point in the routine, including SP6, for 3 minutes. This routine improved sleep and quality of life for the participants compared to other acupressure routines and standard care. However, acupressure researchers advise that pregnant women should avoid using SP6.

2.4. Tai Chong Point

The Tai Chong point (LV3) can help treat unexplained insomnia as well as insomnia related to stress and anxiety.

To locate this point, find the gap between the big toe and the second toe to get the first point. From this location, measure upward a distance equal to the width of four fingers (from the index to the pinky) to get the second point. The Tai Chong point is in the middle of these two points. Alternatively, you can find it by stroking from the gap between the big toe and the second toe until your finger falls into the space between the two foot bones, which is where the Tai Chong point is located.

Pressing on the Tai Chong point was part of a relaxation routine in a previous study on fatigue and sleep quality in breast cancer survivors. Researchers found that pressing on each point for 3 minutes helped improve sleep.

2.5. Tai Xi Point

Research shows that stimulating the Tai Xi point (KD3) can help reduce insomnia. This point is located just above the heel on the inside of the foot, at the midpoint of the back edge of the inner ankle bone and the inner Achilles tendon.

A 2014 study on using KD3 and HT7 showed that acupressure on these points improved sleep quality in middle-aged and older participants with hypertension. It also helped lower blood pressure to a healthy level.

Furthermore, acupressure seems to be more effective than traditional interventions and health education for this group.

2.6. Yin Tang Point

The Yin Tang point is very familiar to many people. It is commonly pressed or scraped when experiencing headaches. This point is located between the eyebrows, just above the nose. Pressing on this point can help reduce insomnia and other issues, including headaches, fear, and restlessness.

3. How to Safely and Effectively Perform Acupressure for Insomnia

After learning which acupressure points are effective for insomnia, let’s explore how to safely perform acupressure to improve your sleep.

To perform acupressure, use the pads of your thumb, index finger, or a specialized acupressure tool. Apply a moderate amount of pressure to the acupressure points on both sides of your body for about 30 seconds. Be careful not to press too hard, as this may cause discomfort. The pressure should feel pleasant rather than painful. You can also gently knead the point to enhance the effect.

Acupressure has not been extensively studied in pregnant women. You should avoid using acupressure during pregnancy without consulting your doctor first.

Stop using acupressure if you experience any discomfort. Do not use acupressure on areas that are numb, injured, or where there are recent blood clots. While acupressure is generally considered safe and rarely causes side effects, it is easy to do incorrectly, which means you might not receive the potential benefits. Accurate identification of the acupressure points is crucial.

Additionally, many causes of insomnia include certain medical conditions and mental health issues. If you suffer from sleep disorders that cannot be improved with non-drug methods, you should seek medical advice to explore appropriate treatment options. Proactively taking care of your health will help you maintain a healthy body, sleep well, and live a happy, long life.

Insomnia can affect your concentration and work performance and may also impact your mental and physical health. Therefore, taking proactive steps to improve your health and sleep quality is essential. Acupressure for insomnia is a simple, safe, and effective method you can perform at home.

References: Healthmatch.io, Healthline.com