Pressure Points To Help You Fall Asleep Quickly

Feeling good after a great night's sleep can make all the difference in the world to your day, and even your life. If you can't get to sleep, it's not only frustrating, but it can leave you feeling irritable and grouchy, not to mention lethargic (via Healthline). The concept of pressure points in the body, and using these to help with sleep as well as other issues, is nothing new. In fact, the use of acupressure points to improve health and wellness is part of what are called Asian bodywork therapies, which have roots in traditional Chinese medicine (via WebMD).

Pressure points are used to promote health through balancing negative and positive energies that oppose each other. Followers of this type of therapy purport that these energy channels are naturally present in the body. Acupressure is performed when pressure is put on particular pressure points, or acupoints, which are also used in acupuncture. There are practitioners for pressure point work, which may involve other types of massage and stretching as well. However, you can also try this at home and use your fingers to activate these acupoints yourself. It's just a matter of knowing how, and seeing what works for you. Whether you're a chronic insomniac or want to ensure a good night's rest, you may want to build into your bedtime some soothing acupressure using some of these sleep-promoting pressure points.

You may understand the concept of how acupressure supposedly works, but will it actually get you nodding off into a dreamy sleep? As with all types of alternative therapies, there's no definitive truth. But there is some scientific evidence to suggest that acupressure could help achieve a restful night's sleep. This was the conclusion of a multi-disciplinarian pilot trial carried out in Hong Kong (via Journal of Sleep Research). The trial involved looking at the effects of teaching self-administered acupressure to a group of insomniac subjects as compared to the control group, who was educated about sleep hygiene. The research concluded that self-administered acupressure may be a worthwhile treatment approach for insomnia, though they assert more research is needed. Similarly, an earlier Italian study published in Minerva Medica also concluded that acupressure could benefit those with sleep issues, particularly if their sleep problems derived from cancer or other health disorders. 

Traditional Chinese Medicine holds that sleeplessness is connected to an inner spirit that isn't settled or calm (via Health In Flow Chinese Medicine). Due to this, the Anmian point is regarded as an important acupressure spot, because it's believed to create the feeling of calmness that's essential for a good night's sleep. Anmian translates to "peaceful sleep," and it's by relaxing yourself that you can hope to achieve that.

To find the Anmian point, put your finger behind your ear, a little behind your earlobe. You should feel a bone that's sticking out and points down. Once you're touching the part that protrudes, let your finger slide back from the bone slightly so it fits into the concave part. You're nearly there. In a diagonal, backward movement, shift your finger about a centimeter. The Anmian point, which is just at the bottom of your skull, may feel tender and little uncomfortable as you apply pressure, but it's ultimately aimed at relaxing you. You can use your thumb or finger to stimulate this point. Press and massage in small circular movements with a little pressure upward toward the head, and keep going. You can stimulate this point many times, but don't be too firm as this can cause damage to the styloid processes, which are thin projections that are responsible for movement in that area — including of the tongue and larynx — and which are surrounded by main vessels and nerves (via Taking Charge of your Survivorship at the University of Minnesota).

You may have heard of your "third eye," which is also known as Yin Tang, and it's an important acupressure point that is purported to aid restful sleep (via Dreams). You don't need to look very far for it, because it's actually right between your eyes. Put your finger on your forehead between your eyebrows and you should find a little indentation that fits your finger. This is your Yin Tang point, and activating is also believed to relieve tension in your jaw, neck, and shoulders, which has to be positive for sleeping well too.

You're going to use four fingers for this acupressure exercise, which are the first and middle fingers of each hand (via Learn Religions). Put your fingertips on the space between the eyebrows. Gently massage, and go with whatever direction feels right for you, keeping the movements circular. Relax the muscles in your forehead as you do this. Imagine the muscles are softening in the direction of your head. They should feel as if they're moving inward, and this helps relax the whole face. It's also claimed that simply drawing your inner focus to this acupressure point can activate it as well.

A systemic review of studies into the efficacy of the Spleen 6 (SP 6) acupressure point to treat insomnia highlights it as one of the most used acupoints for this condition by clinical physicians (via Global Health & Medicine). Though the authors note that research on the subject isn't conclusive, they found some evidence that stimulating this point could potentially have a positive impact on sleep quality. Indeed, stimulation of SP6 was connected with not only a longer, deeper sleep, but more REM sleep too.

Locate SP 6 on the leg, above the ankle (via Press This Point). Put your little finger at the top of the bone that protrudes on the inner side of your ankle. Your hand can rest on your leg, and keep it flat. Where your index finger lies, on the edge closest to your thumb, is where SP 6 is located, just behind the bone. Cross one ankle over your other leg to reach the point easily, or sit cross-legged to work on both at the same time. Be firm and grip your leg to get the right pressure with your thumb. Because it's linked to inducing labor, this acupoint isn't recommended for use by pregnant women for insomnia (via Medical News Today).

Kidney 3 (KD 3) is on the kidney meridian and is located on the foot, which has many acupressure points. It's also known as Taixi, or "Great Ravine," and it's linked to helping induce sleep or at least easing insomnia. Good sleep isn't just about falling into that state easily — it's also about good sleep quality, and this is where KD 3 is said to help (via 4Ever Best Health Center). This acupoint is used for excessive dreaming too (via Yin Yang House). 

According to Mend Acupuncture, you can find this point in the dip on the inside of your ankle, sitting between the ankle bone and your Achilles tendon. Activate KD 3 by pressing down with a firm massage. Before applying pressure, you may want to begin with some deep breathing as you sit comfortably with your eyes closed. As with many of the acupressure points, you can repeat this exercise whenever you like. 

If acupressure can help with insomnia, it may be well worth trying, for a large number of people — both chronic sleep deprivation and periodic sleeplessness plague many Americans. Adults up to 64 years old need around seven to nine hours of sleep per night (via Cedars Sinai). However, many in the U.S. are not getting enough shuteye. Indeed, according to the Sleep Foundation, some 10-30% of adults in the U.S. suffer from chronic insomnia, with about 35% getting less than seven hours of kip per night. Women are 40% more likely than men to find getting to sleep difficult. Older people are also at higher risk of insomnia, with rates shooting up to 30-48%.

The consequences of sleep deprivation can be severe. For instance, work-related accidents and errors are seven-time more likely to occur if you're sleep-deprived, and over 6,000 fatal car crashes in the U.S. every year result from drivers being overtired. The economic impact of not getting enough sleep is estimated to around $411 billion annually in America. So, making sure you're getting yourself to bed on time with enough time to sleep is vital, as is falling asleep when you want and need to.