Which Acupressure Points Can Relieve Sleep and Insomnia?

Struggling with sleep? Specific acupressure points can help relieve insomnia and promote deeper, more restful rest—without the need for pills.

Sleep disorders, particularly insomnia, affect millions of people worldwide, often causing fatigue, anxiety, and a decline in overall health. If you’ve tried everything from avoiding screens to sipping warm milk and still find yourself wide awake at 3 a.m., you’re not alone. But here’s something fascinating: the ancient practice of acupressure offers a natural, non-invasive way to relax your mind and body.

Acupressure is rooted in Traditional Chinese Medicine (TCM) and works by stimulating certain points on the body to improve energy flow and restore balance. When applied correctly, these pressure points can ease tension, reduce stress, and trigger your body’s natural sleep response.

In this article, we’ll explore the most effective acupressure points for better sleep, how to locate and use them, and practical tips to incorporate them into your nightly routine. Whether you’re dealing with chronic insomnia or just a rough patch, you’ll find actionable, evidence-backed insights to help you reclaim your nights.

Best Acupressure Tools for Sleep and Insomnia

While you can use your fingers for acupressure, certain tools can significantly enhance effectiveness and comfort, especially when used regularly. Here are three highly recommended products that complement acupressure for better sleep:

Bed of Nails Original Acupressure Mat
This mat is designed with thousands of spikes that stimulate multiple acupressure points at once. It’s ideal for full-body relaxation and easing stress before bedtime.

Nayoya Acupressure Pillow Set
This pillow set targets neck and upper back points. It’s compact and versatile, making it perfect for relieving tension in areas that often contribute to poor sleep quality.

Kanjo Memory Foam Acupressure Mat Set
This set offers comfort through memory foam support and deep stimulation via high-quality acupressure points. It’s ideal for users who want both luxury and therapeutic benefit.

These tools help make acupressure more consistent and convenient, especially when you’re too tired to apply pressure manually. Whether you’re new to the practice or looking to deepen your routine, these products can take your nighttime wellness to the next level.

How Acupressure Works to Improve Sleep

Acupressure works by stimulating specific points on the body that influence energy flow and promote relaxation. These points lie along invisible channels known as meridians in Traditional Chinese Medicine. When gently pressed, they trigger biochemical responses that help calm the nervous system and encourage sleep.

The Science Behind Acupressure for Sleep

Modern research supports that acupressure may help improve sleep quality. By targeting certain pressure points, the body can reduce cortisol (the stress hormone) and increase melatonin production, which helps regulate your sleep-wake cycle.

• A 2019 study published in the Journal of Sleep Research found that patients who applied acupressure to specific points experienced significantly improved sleep duration and quality.
• Another study in the Iranian Journal of Nursing and Midwifery Research revealed that acupressure reduced insomnia symptoms in elderly patients.

How It Feels and Why It Works

When you apply pressure to these sleep-related points:

• You may feel a dull ache or mild tingling sensation.
• The body’s parasympathetic nervous system activates, leading to a feeling of calm.
• Tension melts away from muscles, and the heart rate slows.

This makes acupressure an ideal practice before bed. It can help you wind down, especially if racing thoughts, physical discomfort, or daily stress keep you awake. The beauty of acupressure is its simplicity—you can do it anywhere, at any time, with zero equipment.

Top Acupressure Points That Help You Sleep

Certain acupressure points are particularly effective in calming the mind and promoting better sleep. Here are the most reliable ones you can try tonight—no special tools or training required.

1. Anmian (Peaceful Sleep) – Behind the Ear

• Location: Behind the ear, just behind the bone where your jaw ends.
• How to Use: Apply gentle circular pressure with your index or middle finger for 2–3 minutes on each side before bed.
• Benefit: Known for its strong calming effect, this point reduces anxiety and restlessness, helping you fall asleep faster.

2. Heart 7 (Shenmen) – On the Wrist

• Location: On the wrist crease, below the pinky finger side.
• How to Use: Press with moderate pressure for 1–2 minutes while breathing deeply.
• Benefit: Helps ease emotional stress and nervousness—two major culprits behind insomnia.

3. Third Eye Point (Yin Tang) – Between the Eyebrows

• Location: Directly between the eyebrows.
• How to Use: Use your thumb to gently press and massage for 1–2 minutes.
• Benefit: Relieves tension and anxiety, clears the mind, and encourages a meditative, restful state.

4. Kidney 1 (Yongquan) – Sole of the Foot

• Location: On the sole, one-third of the way down from the toes.
• How to Use: Sit in a comfortable position and massage this point firmly for a few minutes.
• Benefit: Grounds the body’s energy, calms the mind, and helps with chronic sleeplessness.

5. Pericardium 6 (Neiguan) – Inner Forearm

• Location: Three finger-widths below the wrist crease, between the two tendons.
• How to Use: Apply steady pressure with your thumb for 1–2 minutes.
• Benefit: Reduces nausea, lowers anxiety, and quiets mental chatter—key for restful sleep.

Practicing acupressure on these points consistently, especially before bedtime, can help reset your internal rhythm, offering a natural, sustainable way to reclaim peaceful nights.

When and How Often to Use Acupressure for Insomnia Relief

To get the most benefit from acupressure, timing and consistency are key. Like any wellness habit, it’s not about doing it once—it’s about integrating it into your daily routine for lasting results.

Best Time to Do Acupressure

The most effective time to apply acupressure for sleep is 30 to 60 minutes before bedtime. This allows your nervous system to shift into a relaxed state, preparing both your body and mind for rest.

Other ideal times include:

• After a warm bath or shower – when muscles are relaxed.
• During guided meditation or deep breathing – enhances relaxation synergy.
• In the middle of the night – if you wake up and struggle to go back to sleep.

Avoid using acupressure right after eating or intense activity, as your body needs to be calm for it to be fully effective.

How Often Should You Practice?

• Daily practice is best, even if sleep isn’t an issue every night.
• For chronic insomnia, try twice daily: once during the day for stress relief, and once before bed.
• If using tools like mats or pillows, start with 10–15 minutes a session and increase gradually based on comfort.

Tips for Consistency

• Set a reminder or build it into your nighttime ritual.
• Combine it with journaling, herbal tea, or a calming playlist.
• Use the same points at the same time each night to condition your body for sleep.

Acupressure works cumulatively. The more consistent you are, the more your body will associate it with calming down—and eventually, with falling asleep naturally.

Combining Acupressure With Other Natural Sleep Aids

Acupressure is powerful on its own, but combining it with other natural sleep aids can amplify its effects, making it easier to fall asleep and stay asleep throughout the night.

1. Aromatherapy

Essential oils like lavender, chamomile, and cedarwood have calming properties that complement acupressure perfectly. Using a diffuser or applying diluted oils to your wrists or temples can enhance relaxation when you stimulate sleep points.

2. Mindful Breathing and Meditation

Practicing deep breathing or guided meditation while applying acupressure can deepen relaxation. Techniques such as diaphragmatic breathing help lower heart rate and quiet the mind, reinforcing the body’s readiness for sleep.

3. Herbal Teas

Drinking a warm cup of herbal tea like valerian root, passionflower, or lemon balm before bed works synergistically with acupressure by soothing the nervous system and promoting calmness.

4. Consistent Sleep Schedule

No matter how effective acupressure is, aligning it with a regular sleep routine maximizes benefits. Going to bed and waking up at the same times trains your internal clock, helping your body recognize when it’s time to rest.

5. Screen-Free Wind-Down Time

Limiting blue light exposure before bed reduces stimulation of brain cells that keep you alert. Pairing this with acupressure creates an ideal pre-sleep environment.

By blending these natural methods, you create a holistic bedtime ritual that supports your body’s natural rhythms and quiets the mind, making restful sleep more achievable and sustainable.

Conclusion

Acupressure offers a natural, accessible way to relieve insomnia and improve sleep quality by stimulating key points that calm the mind and relax the body. Whether you use your fingers or specialized tools, regular practice can reduce stress, ease tension, and promote deeper rest. Combining acupressure with other holistic sleep aids like aromatherapy, meditation, and a consistent sleep schedule enhances these benefits, creating a powerful bedtime routine.

If you’ve struggled with restless nights, incorporating acupressure into your routine could be the gentle, drug-free solution you need. Start simple, stay consistent, and watch how your sleep transforms.

For more on natural sleep solutions, explore articles on herbal remedies and mindful breathing techniques.

Frequently Asked Questions About Which Acupressure Points Can Relieve Sleep and Insomnia

What is the most effective acupressure point for insomnia?

The Anmian point, located behind the ear, is widely regarded as one of the most effective points for relieving insomnia. It helps calm the mind and ease anxiety, making it easier to fall asleep.

How long should I press acupressure points to improve sleep?

Applying steady, gentle pressure for 1 to 3 minutes per point is generally recommended. Consistency over several weeks or months tends to produce the best results.

Can acupressure replace medication for sleep problems?

While acupressure can significantly improve sleep quality for many, it is not a substitute for medical treatment in severe cases. It’s a safe complementary therapy that can be combined with professional advice.

Is it safe to do acupressure on myself every day?

Yes, daily self-acupressure is safe for most people. Just avoid pressing too hard or causing pain, and consult a healthcare professional if you have underlying conditions or pregnancy.

How soon will I see results from acupressure for sleep?

Some people feel relaxed immediately after a session, while others may need several days to weeks of regular practice to notice significant improvements in sleep quality.