Getting a good night's sleep is perhaps one of the most important steps we can take to insure good health. Unfortunately, the National Center for Sleep Disorders Research at the National Institutes of Health reports that 30-40% of adults suffer from insomnia--the inability to fall asleep or remain asleep. Insomnia may be a disorder of its own, but is more often a symptom of an underlying physical, emotional, or psychological condition.
According to traditional Chinese medicine, insomnia can result from an uneven distribution of energy along certain meridians, or pathways of chi and blood flow throughout the body. Releasing the blocked energy between acupressure points can prepare the body for sleep. Before prescribing medication, your doctor may suggest sleep behavior modification practices (exercise, meditation, guided imagery, etc.) Consider acupressure as part of a sleep hygiene program.
Acupressure Exercises for Insomnia
Using the fingers, apply firm pressure to the following areas of the neck, wrists, sternum, and heel. These potent points relieve anxiety, indigestion, neck pain, and over stimulation that disrupts sleep. You may practice lying comfortably and will need two tennis balls.
- Lying on your back, place two tennis balls between your shoulders in the area of your heart. Breathe deeply for one minute.
- Find the point two and one-half finger widths below the wrist crease of your left hand. Press firmly with your right thumb for one minute and switch hands.
- Directly below the little finger of your left hand, find a hollow area in the crease of the wrist. use the right thumb and press for one minute. Switch hands.
- Curving your fingers, place the fingertips on the thick, ropey muscles on either side of the back of your neck. Press and breathe deeply for one minute.
- Find a large hollow space at the base of the skull. Using the middle fingers, press firmly and tilt your head back. Hold, breathing deeply for two minutes. Try making yourself yawn hold holding this point.
- Place your thumbs underneath the base of your skull about two to three inches apart. Close the eyes and tilt your head back, pressing firmly up and underneath the skull for two minutes. A regular, even pulse should be felt under your thumbs.
- Between the bridge of your nose and eyebrows, find an indentation with your right middle fingertip. Place your left fingertips on your sternum at the level of the heart. Close the eyes and breathe deeply as you apply pressure for one minute.
- Grasping the ankle, place your thumb beneath the inner ankle bone in an indentation. Place the fingers beneath the outer ankle bone in an indentation. Press and hold these points firmly for one minute.
These acupressure points can be massaged before bed and throughout the day whenever you have a free hand to relieve stress that interferes with sleep. You can practice them on your spouse and teach them to your child.
Sources:
http://www.sleepfoundation.org/article/sleep-related-problems/insomnia-and-sleep
Reed Gach, Michael. Acupressure's Potent Points, A Guide to Self-Care for Common Ailments. Bantam Books. New York, 1990.
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