Insomnia: Acupressure Points & Self-Care

Insomnia is a common sleep disorder: trouble falling asleep, staying asleep, or both. Acute insomnia lasts days or weeks and is often caused by stress at work, family pressures or a traumatic event. Chronic insomnia lasts a month or longer and is most often due to another problem.

Traditional use: in TCM, points such as HT-7, SP-6 and EXT-2 are traditionally used for trouble sleeping. Good sleep habits often help short-term insomnia; cognitive-behavioral therapy (CBT) can help with the anxiety linked to chronic insomnia.

Recognizing Symptoms

Physical Symptoms

  • Lying awake a long time before falling asleep
  • Waking up during the night
  • Waking up too early

Primary Points for Insomnia

Select a point to learn more.

Additional Support Points

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Self-Care Acupressure Routines

Bedtime Routine (15 minutes)

  1. Begin 30-60 minutes before your bedtime
  2. Dim all lights and put away electronic devices
  3. Start with slow breathing: inhale for 4 counts, hold for 2, exhale for 8 counts (10 cycles)
  4. Press HT-7 lightly and steadily for 2 minutes each hand
  5. Apply light pressure to SP-6 for 2 minutes each leg - avoid if pregnant
  6. Press EXT-2 very gently for 1-2 minutes while letting go of the day's thoughts
  7. For racing thoughts: add GV-20 with gentle pressure for 1 minute
  8. For emotional upset: include PC-6 for 1 minute each arm
  9. End with 5 minutes of progressive muscle relaxation, from toes to head

Everyday Considerations

Treatment

  • Sleep habits: Good sleep habits often help short-term insomnia
  • CBT: Cognitive-behavioral therapy can help relieve the anxiety linked to chronic insomnia

Pregnancy

  • Traditionally avoided during pregnancy: SP-6. Skip this point if you are or may be pregnant.

When to Seek Medical Care

See a health care provider

  • If insomnia lasts a month or longer: if it comes from another problem, that problem needs treating