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Some people have short-term insomnia for a few days or weeks, while others have trouble sleeping for months. No matter how often you suffer from insomnia, acupressure can provide some relief. Read on to learn about acupressure for insomnia, you can try and learn more about the science behind acupressure massage for sleep.
1. Can acupressure cure insomnia?
Insomnia is a fairly common sleep disorder that makes it difficult to fall asleep and stay asleep. Insomnia keeps many people from getting the 7-9 hours of sleep experts recommend. Acupressure involves the use of physical touch to stimulate pressure points that correspond to different aspects of physical and mental health.
The effect of acupressure is to quickly release pain, relax muscles and reduce pressure on the nervous system, clear the meridians, help regulate and enhance visceral function, and aid digestion. Depending on the position of the acupuncture points, acupressure promotes effective treatment of various medical problems encountered by the body. In addition, acupressure also helps strengthen the immune system and physical strength, increase the ability to absorb nutrients and prevent many diseases. Acupressure helps to relax the mind, adjust and restore the balance of nerve activity, relieve stress. And it is especially effective with diseases related to the peripheral nervous system, central nervous system, incurable disease or chronic disease... This is considered a simple, easy to implement and non-invasive method. causing pain. Therefore, acupressure has become a treatment trend chosen by many people.
Reflexology dates back thousands of years, but experts have only recently begun to evaluate its effectiveness as a medical treatment. Although most of the available research on reflexology and sleep is scant. For example, a 2010 study of 25 participants in a long-term care facility who had trouble sleeping. Their sleep quality improved after five weeks of acupressure treatment. Benefits last for up to two weeks after they stop treatment.
Another 2011 study with a group of 45 postmenopausal women with insomnia also showed similar results after 4 weeks of treatment. Many other studies had similar findings, but all were relatively small and limited. Therefore, experts do not have enough high-quality data to draw any concrete conclusions. Therefore, there is no specific evidence that acupressure reduces sleep quality, but with the great benefits that it brings, acupressure itself is not too harmful to your health. should still try this method.
2. Acupressure points for good sleep
2.1. God's Acupoint
The point is in the crease on your outer wrist, below your little finger
To treat insomnia:
Feel the small and hollow space in this area and press gently in a circular or up and down motion. Continue for two to three minutes. Hold the left part of the point with gentle pressure for a few seconds, and then hold the right part. Repeat on the same area of the other wrist. Stimulating this pressure point is associated with quieting your mind, which can help you fall asleep more easily.
Huyệt thần môn nằm ở nếp gấp trên cổ tay ngoài
2.2. Tam Yin intersection point
The intersection is on your inner leg, just above your ankle
To treat insomnia:
Locate the highest point on your ankle. Count the width of four fingers up your feet, above your ankles. Apply some deep pressure to the back of your largest shin bone (tibia), massaging in a circular or up-and-down motion for four to five seconds. In addition to helping you fall asleep, this acupuncture point can also help you with pelvic disorders and menstrual pain.
Do not apply this pressure point if you are pregnant, as it may induce labor.
Huyệt tam âm giao nằm trên chân trong, ngay trên mắt cá chân
2.3. Huyen Dung Tuyen
This point is located on the soles of your feet. A small indentation appears just above the foot when you bend your toe in.
To treat insomnia:
Lie on your back with your knees bent so you can touch your feet with your hands. Take one foot in your hand and bring your toes together. Feel the depression on the soles of your feet. Press firmly and massage this point for a few minutes in a circular or up and down motion. Stimulating this point will energize you and help you sleep better.
Huyệt dũng tuyền nằm ở trong lòng bàn chân
2.4. Inner Mansion
This point your nC between the two tendons. You find the highest point of the ankle on the inside of the leg. Starting at the top of the ankle, measure the width of your foot with four fingers. Apply deep pressure just behind the bone above the ankle.
To treat insomnia:
Turn your hand upside down so that the palm is facing up. Take one hand and count finger widths from three fingers down from the crease of your wrist. Apply a steady downward pressure between the two tendons in this position. Use circular or up and down motions to massage the area for four to five seconds. This acupuncture point also soothes nausea, stomachaches and headaches.
Huyệt nội quan nằm ở trong lòng bàn chân, giữa hai gân
2.5. Fengzhi Acupoints
The acupuncture point is located right at the back of your neck. You can feel it by feeling the mastoid bone behind the ear and following the groove around it to the neck muscle that attaches to the skull.
To treat insomnia:
Join hands and gently open palms with interlaced fingers to form a cup with two hands. Use your thumbs to apply deep, firm pressure towards the skull, using circular or up-and-down movements to massage the area for 4-5 seconds. Breathe deeply while massaging this area. Stimulating this pressure point can help relieve respiratory symptoms, such as coughing, which often disrupt sleep. It is also associated with reducing stress and calming the mind.
2.6. Planetary Acupoints
The medial point is between the big toe and the index toe of the foot.
This point is effective in helping with unexplained insomnia, as well as insomnia related to stress and anxiety.
Planetary reflexology as part of relaxation routine in a study on fatigue and sleep quality in post-breast cancer patients. Acupressure and holding for 3 minutes can improve sleep.
2.7. Thai Khe acupuncture point
The acupuncture point is located right on the heel on the inside of the foot.
In 2014, a study of 75 people using the internal organs and taixi acupressure points found that acupressure on these points improved sleep quality in middle-aged adults and adults with hyperhidrosis. blood pressure . It also lowered their blood pressure to healthy levels.
2.8. India's Acupoints
The location of the acupuncture point is right in the middle of the eyebrow, right above the nose. Acupressure on this acupuncture point can help with insomnia and other problems such as agitation, restlessness, and anxiety.
However, there have not been many studies going into the effectiveness of reflexology. Some studies show that currently about 10 - 30% of people suffer from insomnia. Lack of sleep can affect a person's long-term health and well-being. Sleeping pills work for some people, but they can cause side effects. Acupressure is a safe and risky alternative that most people should try. But keep in mind if you want to try this method consult your doctor or a reflexologist.
Traditional Medicine Unit - Vinmec International General Hospital was established based on the quintessence and inheritance of two traditional and modern medicine backgrounds in examination and treatment, with the aim of providing choices choose the best for the customer.
This is the bridge between Traditional Medicine and Modern Medicine. With traditional and natural medicinal methods, along with non-drug therapies such as nutrition, acupuncture, and acupressure massage. The unit is also an appropriate address for customers to improve health, prevent and treat chronic diseases of the era.
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References: medicalnewstoday.com , healthline.com
