Who suffers from insomnia often seeks strategies to get a better night's sleep. One of them is the acupressure which can be a great way to provide relaxation.

Acupressure is a component of traditional Chinese medicine that can help relieve, in addition to insomnia, headaches, stress, and anxiety. It involves the use of physical touch to stimulate pressure points that correspond to different aspects of physical and mental health.

But while acupressure is done by a professional, you can also stimulate pressure points on your own at home.

Effectiveness

Acupressure has been around for thousands of years. However, only recently have experts begun to evaluate its effectiveness as a medical treatment.

A study from Yuanpei University in Taiwan involved 25 participants who had difficulty sleeping. The quality of sleep improved after five days of treatment with acupressure, and the benefits lasted up to two weeks after treatment was stopped.

There are several studies with similar results, but they are all relatively small and limited, so as a result, the experts do not have enough data to draw concrete conclusions.

Read also: Self-massage for shoulders and neck

However, there is also no evidence that it can decrease the quality of sleep, so it is worth a try if you wish.

Pressure points

Spirit Portal

The spiritual portal point is located in the crease of the outer wrist, below the little finger.

To treat insomnia:

1. Feel the small space in this area and apply gentle pressure in a circular or up and down motion.
2. Continue for two to three minutes.
3. Hold the left side of the stitch with light pressure for a few seconds and then hold the right side.
4. Finally, repeat on the same area on your other wrist.

Stimulating this pressure point can calm the mind, which can help you fall asleep.

Intersection of three yin

The intersection point of three yin is located on the inner part of the leg, just above the ankle.

To treat insomnia:

1. Locate the highest point on your ankle.
2. Count four finger widths on the leg, above the ankle.
3. Apply deep pressure lightly behind the major leg bone, massaging with circular or up and down movements for four to five seconds.
4. Besides helping with insomnia, simulating this pressure point can also help with pelvic disorders and menstrual cramps.

This pressure point is not recommended for pregnant women, as it is associated with inducing labor.

Bubbling Spring

The bubbling spring point is on the sole of the foot. It is the little curve that appears just above the middle of the foot when you bring your toes in.

To treat insomnia:

1. Lie on your back with your knees bent so you can reach your feet with your hands.
2. Take one foot in your hand and curl your toes.
3. Feel the curve in the sole of your foot.
4. Apply firm pressure and massage this point for a few minutes using circular or up and down movements.

It is believed that stimulating this pressure point can induce sleep.

Internal Border Gate

The internal border gate point is found on the inner forearm between two tendons.

To relieve insomnia:

1. Turn your hands over so that your palms are facing up.
2. Take one hand and count three finger widths below the wrist crease.
3. Apply constant downward pressure between the two tendons at this location.
4. Use a circular or up and down motion to massage the area for four to five seconds.

In addition to helping you sleep, the internal border point is associated with relief from nausea, stomach pain, and headaches.

Wind Pool

The wind pool point is at the back of the neck, so you can find it by looking for the mastoid bone behind the ears and following the groove to where the neck muscles connect to the skull.

To treat insomnia:

1. Close your hands and gently open your palms with your fingers intertwined to create a cup shape with your hands.
2. Then use your thumbs to apply deep, firm pressure toward the head, using circular or up and down motions to massage this area for four to five seconds.
3. Take a deep breath while massaging the area.

Stimulating this pressure point can help reduce respiratory symptoms, such as coughing, that often interrupt sleep.

Read also: Benefits of acupuncture for the brain