Understanding Insomnia

A sleep disorder marked by difficulty falling asleep, staying asleep, or waking too early. It may be acute or chronic, and often coexists with stress, anxiety, or medical conditions.

Insomnia disrupts the body's natural rhythms, leaving you restless and unrefreshed. Stress, overstimulation, or health conditions often play a role. While long-term solutions may require lifestyle changes, acupressure can help calm the mind, relax tense muscles, and encourage the body to slip into deeper, restorative sleep.

Recognizing Symptoms

Physical Symptoms

  • Difficulty initiating sleep
  • Frequent nighttime waking
  • Early morning awakening
  • Daytime fatigue
  • Headaches
  • Reduced coordination

Emotional Impact

  • Irritability
  • Anxiety about sleep
  • Depression
  • Cognitive fog
  • Hypervigilance

Primary Points for Insomnia

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Additional Support Points

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Sleep Preparation Ritual (30-60 minutes before bed, 15 minutes)

Treatment Protocol

  1. Begin this routine 30-60 minutes before your desired bedtime for best results
  2. Dim all lights and put away electronic devices to support natural melatonin production
  3. Start with calming breath work: inhale for 4 counts, hold for 2, exhale for 8 counts (10 cycles)
  4. Gently massage HT-7 (wrist crease, pinky side) in slow circles for 2 minutes each hand to calm the mind
  5. Apply light pressure to SP-6 (inner ankle, 3 finger-widths up) for 2 minutes each leg - avoid if pregnant
  6. Press EXT-2 (between eyebrows) very gently for 1-2 minutes while releasing the day's thoughts
  7. For racing thoughts: add GV-20 (top of head, crown) with gentle pressure for 1 minute
  8. For emotional upset: include PC-6 (inner wrist, 2 finger-widths from crease) for 1 minute each arm
  9. End with 5 minutes of progressive muscle relaxation, starting from toes and working up to head
  10. Maintain consistent sleep environment: cool, dark room and same bedtime routine nightly

Supporting Your Recovery

Lifestyle

  • Evening Rituals: Create a calming bedtime routine with dim lights and quiet activities
  • Screen Curfew: Avoid screens 1 hour before bed to reduce blue light stimulation

Important

  • Sleep Environment: Keep bedroom cool, dark, and quiet to support restful sleep
  • Seek Help for Persistent Issues: Chronic insomnia may benefit from cognitive behavioral therapy or medical evaluation