The Full Story
EASY PEASY HOW-TO
Acupressure - no needles, no cost!
Keep reading to find your special body points
Use for Deeper Sleep, Stress Reduction, Anxiety, Depression
But first . . .
Acupressure
Acupressure is a type of alternative therapy originating from Traditional Chinese Medicine (TCM), a holistic wellness system that has evolved over thousands of years, "The main basis of this method lies in the belief that acupoints allow people to access the energy flowing through the body and manipulate it to treat a range of conditions," "Each acupoint is believed to be responsible for a certain organ or process in the body."
"It involves putting pressure on specific points from acupuncture systems with a finger or blunted tool instead of using acupuncture needles."
Benefits of Acupressure for Sleep
Acupressure concerns itself first of all with "the underlying cause" of the issue at hand, which in this case is sleep, says Ingegno. And that's one of the reasons why the practice can be such an effective sleep aid. Think of it this way: Sleep struggles are oftentimes the result of a myriad of factors, such as stress, anxiety, pain, and more.
Try These 6 Pressure Points for *Deeper* Sleep and Calm
-
Find the most sensitive spot near the pressure point; this can feel like a "small muscle knot" or "a depression your finger sinks into" and can sometimes feel a little sore.
-
Apply moderate pressure, holding your finger still or moving it in a circular motion.
-
If the pressure point is on both sides of the body, do one side, then switch.
-
Apply pressure for at least 30 seconds in each spot. Longer isn't necessarily better. It may feel like the knot relaxes a little or the soreness at the spot goes away."
-
Take deep breaths while pressing each point.
-
(Create a "sleep circuit" by picking a few points and going over each three times.)
Behind Your Ear (AKA An Mian)
Also known as Peaceful Dreams,
-
"The easiest way to find this point is to make an 'L' with the index finger and thumb,"
-
. "Place the index finger directly in front of your ear and let the thumb fall right against the base of the skull. The point is roughly there."
-
A study found that "behind your ear" helps with depression and, in turn, insomnia when used in combination with other points.
Bottom Of Your Foot (AKA Yong Quan)
also referred to as Gushing Spring—"
-
One of the few points on the bottom of the foot, making it very grounding," says Singh.
-
It's located between the ball of your foot and your second or third toes in the same line.
-
The most tender area is the best one to work with."
"bottom of foot" is the first point on the kidney channel," adds Singh It's connected to the adrenal glands, which control the body's stress response, explains Dr. Hsu. It's a particularly effective pressure point for sleep. In fact, a study found "bottom of your foot" with "wrist" (the next acupoint) — to help improve the sleep time and quality of ICU patients.
Warning! "bottom of your foot" is sometimes used to induce labor. If you're pregnant, you should skip this pressure point for sleep.
Wrist (AKA Shen Men)
"This spot is located on the inner wrist (slightly to the side, close to the spot where people usually measure their pulse),"
"To target this acupoint, readers need to bend the hand forward slightly and find the dip between the two tendons."
Between Your Eyebrows (AKA Yin Tang)
"Between your eyebrows""is located in the center of both eyebrows in line with the nose and is often referred to as the area of the 'third eye,'"
"Gentle pressure using one finger should be enough, but you can go a bit firmer." this may feel more comfortable, especially if you have more tension in that spot. If that's the case, "more pressure may lead to deeper relaxation,"
"This acupoint is believed to help with restlessness, agitation, and insomnia," .
Upper Ankle (AKA San Yin Jiao)
-
"It's located inside of the leg, on the highest point of the ankle (near the curved ball-like bone)," "This point is relatively easy to reach for side sleepers, which means they can incorporate gentle massage while already lying in bed."
-
What's more, targeting this point in the fetal position "can open the space between the vertebrae and relieve pressure from the lower back, [too],"
Research suggest that targeting this acupoint can lead to "increased REM sleep, more hours of slumber, and overall improved sleep quality".
Top of Your Head (AKA Bai Hui)
also known as Hundred Meetings*
-
Located at the top of the head "is found by finding the high point of your ear and then sliding up to the top of your head".
* "It is thought to be where every other acupuncture channel eventually meets," And since it's close to the brain, it's believed to calm the nervous system, according to some research.
Promotes Relaxation
On a basic level, practicing acupressure on yourself can be a great way to find a mindful moment and create some distance from the day's stresses, which in turn can promote sleepfulness. "It is a very grounding technique since it is like self-massage, and administering it on yourself combined with essential oils, such as lavender, can really calm a busy mind and body before bedtime," says Amrit Singh, R.Ac, a licensed acupuncturist.
That relaxing quality of acupressure is an important reason why it's so effective for sleep, says Singh. "In Chinese Medicine, poor sleep quality is often related to the Shen, which we call our spirit or our mind," she explains. "People with busy minds often have a hard time falling and staying asleep, and acupressure can really help break that cycle."
In addition to promoting mindfulness and relaxation, there is a body of scientific research behind acupressure and its various benefits. "Studies show that acupressure can be an effective tool when dealing with insomnia," says Dr. Hsu. "This might be explained because this therapy method affects the nervous system and hormonal mechanisms (including sleep-regulating hormones)." Although, more research is needed.
Eases Pain and Anxiety
"Research also suggests that acupressure can aid pain and anxiety relief," adds Dr. Hsu. "Individuals with pain experience lower sleep quality. People suffering from anxiety also deal with frequent nighttime disturbances. And since acupressure can potentially target these two issues, it may significantly improve one's sleep quality."