Healthy Bedtime Routine For Better Sleep

Sleep disorders are common in adults. It can be caused by chronic stress, anxiety, tension, specific substances, certain biological factors, psychiatric and medical conditions, and unhealthy sleep habit.

Most of the time it is temporary, lasting from a couple of days to a few weeks. There are several types of sleep disorders wherein some of the most common are insomnia, restless leg syndrome, sleep apnea, and circadian rhythm disorder. If a person is deficient in good-quality sleep his cognitive function, energy balance, and emotional balance is affected.

Luckily, you can still get quality of sleep and learn to manage this condition. There are relaxation techniques that can help calm the mind thus battling sleeplessness.

The use of acupressure is one of the effective ways to improve the quality of your sleep. It can relax the body by alleviating pain, stress, grief, and anger.

Acupressure Points That Can Help Improve Sleep Quality


This acupressure point is also called the “Inner Gate”, Pericardium 6 or P6. Pressing this point can help relax the spirit and calm an over-active mind thereby alleviating insomnia.

Use three fingers to apply pressure underneath your wrist at its base. Between your tendons in this location is hollow and this is the correct position.

Heart 7

This point is also known as Shen Men, spirit gate, or H7. Commonly used in acupressure, heart 7 can provide relieve form insomnia which causes cold sweat, over-excitement, anxiety, emotional issues. Aside from this, it also helps relieve chest pain, irritability, epilepsy, cardiac pain, and palpitations.
You can find heart 7 directly below the base of your smallest finger, near the crease of the wrist.

Apply pressure on it for 20 seconds using the thumb of your other hand. Doing this can help lower your energy levels slowly and soothe you into a restful slumber.

Yin Tang

As an acupuncture or acupressure (qigong self-massage) point, Yin Tang has the power to relax the central nervous system thus, creating positive effects on sleep disorders. Pressing yin tang point can help slow thinking, calm the mind, and stimulate restful sleep.

Yi tang point is found between the inner edges of your eyebrows, which is also known as the “third eye” area of the forehead. Apply a circular acupressure/massage, for one minute to allow all the muscles of your forehead to soften and relax.

Kidney 6

Stimulating this point can help provide relieve in insomnia, anxiety, irregular menstruation, epilepsy, eye problems, constipation, and dry and sore throat.

This pressure point which is also known as the “Shining Sea” can be found on the inside of your ankle bone, in a tender spot about an inch below the bone.

Aside from these acupressure points, you also need to limit your food intake after 7 p.m. limit caffeine intake after 12 p.m. and try to get settled into bed early.