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When your body is fatigued or you're experiencing worries and stress, it can be difficult to fall asleep, leading to a lack of sleep. If you're looking for an effective way to fall asleep quickly, why not try acupressure, which can help improve sleep problems?
This article introduces the basics of acupressure, how to apply it, and pressure points that can promote peaceful sleep.
What Causes Insomnia?
When insomnia, a state of insufficient sleep for some reason, persists, it can lead to various physical and mental ailments such as fatigue, decreased motivation, and headaches. Insomnia usually resolves within a few days to weeks, but it is diagnosed as the illness "insomnia disorder" if the following two conditions are met:
- Persistent insomnia at night
- Experiencing mental and physical discomfort during the day, such as fatigue, decreased motivation, or headaches, which reduces quality of life
Reference: Insomnia | e-Health Net (Ministry of Health, Labour and Welfare)
The causes of insomnia vary from person to person, but common ones include "stress and imbalance of the autonomic nervous system," "hormonal imbalance in women," "disruption of sleep rhythm and internal clock," and "use of smartphones or computers before bedtime." If any of these resonate with you, the fastest way to relieve insomnia is to eliminate them as much as possible.
The mechanisms by which each of these factors causes insomnia are explained in detail in the following article, so please refer to it:
Why can't I get a good night's sleep even when I'm sleepy? 10 ways to deal with insomnia
What are Acupressure Points for Peaceful Sleep?
Acupressure points (formally known as "keiketsu") are the collective name for 361 points on the human body, originating from traditional East Asian medicine.
In East Asian medicine, it is believed that the human body is permeated by "qi," a vital energy, and that there are "meridians" (keiraku) through which qi flows. Along these meridians, which circulate throughout the body, are entry and exit points for qi, and these are what are known as acupressure points.
Each acupressure point on the human body is associated with specific body parts or internal organs, and stimulating them is said to activate the corresponding organs and regulate the body's condition.
Some people might find it hard to believe that symptoms can improve just by touching or pressing acupressure points, thinking it sounds "suspicious" or "does it really work?"
However, the medical efficacy of acupressure is globally recognized. The NCI (National Cancer Institute of the United States) defines an acupoint as "a specific point on the body where an acupuncturist inserts needles to relieve pain or other symptoms" (*1). Furthermore, the WHO (World Health Organization) also acknowledges the effectiveness of acupressure and has created a list of conditions for which acupuncture and moxibustion are expected to be effective (*2).
References
*1: Definition of acupuncture point - NCI Dictionary of Cancer Terms - NCI
*2: ACUPUNCTURE: REVIEW AND ANALYSIS OF REPORTS ON CONTROLLED CLINICAL TRIALS -WHO
Some acupressure points are believed to promote restful sleep. Stimulating them can alleviate the discomfort causing insomnia, leading to better quality sleep. Additionally, applying pressure to multiple acupressure points according to the specific sleep problem is expected to have synergistic effects.
Why Do Acupressure Points Promote Sleepiness?
Acupressure points believed to promote restful sleep are said to improve blood circulation and alleviate physical and mental discomfort, thereby enhancing the ability to sleep. Furthermore, stimulating acupressure points while breathing deeply can promote greater relaxation and facilitate smoother sleep onset.
While previously considered a folk remedy, the WHO (World Health Organization) now recognizes that stimulating acupressure points has a certain degree of effectiveness. In 2006, the positions of 361 acupressure points were defined and standardized worldwide.
Conversely, there are also acupressure points that relieve drowsiness. If you're interested, check out the article below.
Why can't I get a good night's sleep even when I'm sleepy? 10 ways to deal with insomnia
20 Acupressure Points Recommended for Improving Sleep Problems
Here are some acupressure points recommended when you're experiencing sleep-related problems.
10 Basic Acupressure Points for Inducing Sleep
Among insomnia symptoms, nights when you "can't sleep even though it's time to sleep" or "can't fall asleep no matter what" can be particularly distressing. In such cases, stimulate acupressure points that calm the body's tension and stabilize the mind to shift your body and mind into rest mode. Specifically, it is recommended to stimulate acupressure points that have relaxing effects, such as the following:
- Shine (囟会)
- Hyakue (百会)
- Kankotsu (完骨)
- Anmin (安眠)
- Rōkyū (労宮)
- Seiketsu (井穴)
- Shinmon (神門)
- Naikan (内関)
- Shitsumin (失眠)
- Kangen (関元) / Tanden (丹田)
Shine (囟会)
This is an acupoint located on the upper part of the forehead, about three finger-widths forward from Hyakue at the top of the head. It is said to have a relaxing effect, allowing both mind and body to relax and achieve comfortable sleep. It is also believed to be effective for headaches, nasal congestion, and facial swelling.
Hyakue (百会)
This acupoint is located almost at the very center of the top of the head, where the line extending from the nose intersects with the line connecting both ears over the top of the head, and it is slightly indented. It is said to be effective in clearing up a sluggish feeling caused by lack of sleep, and is also believed to be effective for dizziness, hair loss, neurosis, cold hands and feet, and hot flashes.
Kankotsu (完骨)
This acupoint is located at the lowest part of the bony protrusion behind the ear, about one finger-width outward from Fūchi, which is on either side of the hairline at the back of the head. It is effective for fatigue and lethargy, and is said to relax the mind and body, inducing natural sleep. It is also believed to regulate the autonomic nervous system and stabilize the secretion of serotonin, the "happiness hormone."
Anmin (安眠)
This acupoint is located about 1 to 1.5 cm towards the face from the hollow beneath the bony protrusion behind the ear. It is said to shift the autonomic nervous system into rest mode, leading to peaceful sleep.
Rōkyū (労宮)
When you lightly make a fist, this acupoint is located between the tips of your index and middle fingers. It governs mental function and is said to relax the whole body, leading to a calm and relaxed state. By promoting blood circulation, oxygen reaches all parts of the body, promoting muscle recovery and brain activation.
It also regulates the autonomic nervous system, making it effective for mental fatigue caused by stress. It is also recommended for hot hands, palpitations, nausea, a feeling of tightness in the chest, digestive problems, when feeling down, and when you want to improve concentration.
Seiketsu (井穴)
These are acupressure points located on both sides of each finger, about 2mm below the base of the fingernail, with two points per finger. They are said to shift the autonomic nervous system into rest mode. Since the fingertips have many capillaries, it is believed that the fingertips warm up and blood flow is restored. You can stimulate either the left or right hand, but press from the thumb to the pinky finger in order.
Shinmon (神門)
This acupoint is located on the palm side of the wrist, on the inside of the tendon on the pinky finger side of the wrist crease. It is said to relax and stabilize one's mental state. It alleviates insomnia symptoms when feeling anxious or down, and is also effective for palpitations and shortness of breath caused by stress.
Naikan (内関)
This acupoint is located in the hollow about two thumb-widths up the arm from the center of the thickest horizontal crease formed when you bend your wrist. It is said to balance the autonomic nervous system and bring about a calm feeling. When pressed, you may feel a tingling sensation in your palm and fingertips. Gently press it vertically with the thumb of your other hand.
Shitsumin (失眠)
This acupoint is located roughly in the center of the heel on the sole of the foot. It is said to calm overactive nerves, making it recommended for insomnia caused by mild worries. It is also believed to be effective for coldness in the lower body.
Kangen (関元) / Tanden (丹田)
This acupoint is located about four finger-widths below the navel. Kangen, also known as Tanden, is said to calm the sympathetic nervous system and relax the body and mind, which can help induce sleep. It is recommended to press it while sitting cross-legged or lying on your back.
10 Acupressure Points for Improving Physical Discomfort
Insomnia can be caused not only by mental stress but also by physical stress, such as stiff shoulders, headaches, and difficulty breathing due to nasal congestion. Acupressure points that can help regulate these physical discomforts that disrupt sleep primarily include the following:
- Fūchi (風池)
- Intō (印堂)
- Geikō (迎香)
- Kensei (肩井)
- Gōkoku (合谷)
- Shōkai (少海)
- Danchū (膻中)
- Yūsen (湧泉)
- Chūkyoku (中極)
- San'inkō (三陰交)
Fūchi (風池)
This acupoint is located in the hollows on both sides of the back of the head, two finger-widths outside the thick muscle in the center of the neck, at the hairline. It is effective for neck and back fatigue, general body sluggishness, and insomnia. It is also said to be effective for headaches, eye strain, nasal congestion, and, as the character "風" (wind) suggests, the initial symptoms of a cold.
Intō (印堂)
This acupoint is located in the hollow in the center of the eyebrows. In yoga, it is considered a chakra (energy center) and is also known as the third eye. In ancient China, it was considered a place where positive energy resides and is said to calm the mind. It is also effective for symptoms such as headaches, dizziness, eye strain, nasal discharge, and nasal congestion.
Geikō (迎香)
This acupoint is located in the slightly indented area on both sides of the nose. It is said to be effective for nasal discharge and nasal congestion. If you have difficulty sleeping due to difficulty breathing, press both sides of the nostrils until your nose clears.
Kensei (肩井)
This acupoint is located in the middle of the shoulder muscle, at the center of the line connecting the prominent bone that protrudes when you bend your neck forward and the tip of your shoulder. It is said to promote blood circulation around the shoulders, thereby alleviating stiff shoulders, balancing the body, and inducing sleep. Gently massage it with your fingertips, lightly tap it with your fist, or try lifting your shoulders as if shrugging while stimulating the point, then relaxing and dropping them.
Gōkoku (合谷)
This acupoint is located near the junction of the thumb and index finger. It is said to regulate the autonomic nervous system and alleviate stress, making it easier to feel sleepy. It is also known as the "all-purpose acupoint" because it is effective for a wide range of symptoms such as headaches, stiff shoulders, and eye strain. It is often located slightly more towards the index finger than the center of the web between the fingers, so stimulate the spot where you feel pain when pressed.
Shōkai (少海)
This acupoint is located at the tip of the horizontal crease on the little finger side of the elbow joint when the elbow is bent at a right angle. It is said to regulate the autonomic nervous system and relieve headaches, which can lead to a relaxing effect on the body and mind. It is also believed to be effective for cold hands and feet, dizziness, and tinnitus caused by stress.
Danchū (膻中)
This acupoint is located in the middle of both nipples. It has analgesic and stabilizing effects, and is said to regulate imbalances in the autonomic nervous system. It is effective for those who cannot sleep due to tension or anxiety.
Yūsen (湧泉)
This acupoint is located at the deepest part of the arch of the foot when you curl your toes and tense your foot, approximately one-third of the way down from the toes on the sole of the foot. It is said to improve blood circulation in the head, relieve neck stiffness, and aid in recovery from fatigue. It is also believed to be effective for cold feet and menstrual pain.
Chūkyoku (中極)
This acupoint is located one thumb-width further down from Kangen (four finger-widths below the navel), which was introduced last in the "10 Basic Acupressure Points for Inducing Sleep" section, and lies above the bladder. It is useful for alleviating various bladder problems, making it recommended for those whose sleep is light due to frequent urination.
San'inkō (三陰交)
This acupoint is located where the index finger rests when you place your pinky finger on the highest point of the inner ankle bone, with four fingers together. It is useful for various discomforts such as improving coldness and regulating the digestive system, so try it when your body is cold and you can't sleep, or when you're anemic and can't sleep.
Best Timing and Pressure Application for Stimulating Acupressure Points to Induce Sleep
While it is ideal to perform acupressure for insomnia relief 30 minutes to 1 hour before sleep, there are also acupressure points that can be stimulated even after getting into bed.
Excessive alcohol consumption before acupressure or doing it while watching TV is not recommended. Dim the lights and perform it while taking deep breaths, as if expelling unnecessary things from your body. Press the acupressure point with a comfortable finger while exhaling slowly and deeply, and gradually release the pressure while inhaling slowly.
Stimulate each point for about 5 seconds, repeating 5 to 10 times. Pressing too hard can overstimulate the brain and make it difficult to sleep, so aim for a pressure that feels "pleasantly painful."
Additionally, since relaxing the brain is necessary for a good night's sleep, don't worry too much about the exact location of the acupressure points; stimulate where it feels good when pressed. It is said that uncomfortable areas tend to feel harder and more painful when stimulated. By doing acupressure daily, you can become aware of changes in your body, so try to make it a daily habit.
Recommended Acupuncture and Moxibustion Massage Clinics
Acupressure involves various stimulation methods in addition to finger pressure, such as acupuncture, which involves inserting thin metal needles, and moxibustion, which involves burning moxa over acupressure points.
Acupuncture and moxibustion are treatment methods that enhance the body's natural healing power to restore a healthy state by applying various stimuli to the body, including acupressure points.
Here, we will introduce recommended acupuncture and moxibustion massage clinics that contribute to improving sleep quality by leveraging the power of acupuncture and moxibustion.
Consider Your Sleep Environment for More Comfortable Sleep
So far, we have introduced acupressure points for restful sleep and recommended acupuncture and moxibustion massage clinics for improving sleep quality.
Additionally, creating a conducive sleep environment is crucial for better sleep. Pay attention to factors such as lighting, sound during sleep, and functional bedding.
In particular, incorporating bedding that comfortably maintains temperature and humidity can transform sleep, which is said to occupy one-third of our lives, into the best time.
Among bedding items, pillows and mattresses are said to significantly affect sleep quality. For more information on how to choose these, please refer to the following articles:
How to Choose the Best Pillow to Improve Sleep Quality: Selection Criteria You Won't Regret
Wake Up Refreshed! How to Choose the Right Mattress to Improve Your Quality of Life
Check out Recommended Items for Improving Your Sleep Environment!
At Brain Sleep, we develop a variety of bedding products to meet our customers' sleep needs and concerns. Here, we introduce the features and highlights of our recommended items.
