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You're lying in bed, eyes wide open, mind spinning—and you'd do just about anything to drift off. Maybe you've seen those videos or articles talking about pressure points for sleep: gentle acupressure spots you press or massage to calm your mind and help you doze off naturally.
Bottom line up front: Research shows that acupressure can significantly improve sleep quality, reduce sleep onset time, and increase total sleep duration through activation of the parasympathetic nervous system and regulation of stress hormones. While not a standalone cure for chronic insomnia, it serves as an effective complement to proven sleep hygiene practices.
It sounds kind of magical—but can pressing a spot on your hand, foot, or neck really make you sleepy? Or is it just another wellness trend that sounds good but does nothing?
Let's break down what science (and sleep experts) say about acupressure, whether these sleep pressure points really do anything, and how to actually try them tonight if you're curious.
Acupressure is an ancient healing practice rooted in Traditional Chinese Medicine (TCM). It's like acupuncture—but instead of needles, you use gentle, steady finger pressure on specific points along the body's energy pathways, known as meridians.
In TCM theory, pressing these points helps balance the body's energy flow, or qi (pronounced "chee"), promoting relaxation, easing tension, and sometimes easing physical symptoms like headaches or insomnia.
Western science doesn't fully buy the meridian concept—but mounting research does suggest acupressure may help with pain relief, stress, and yes, sleep.
A comprehensive meta-analysis published in PMC involving 3,680 subjects found that acupressure significantly improved sleep quality, total sleep time, sleep efficiency, and reduced sleep onset latency compared to control groups. The research showed that acupressure can activate small myelinated nerves in muscles, transmit stimulation to higher nerve centers including the spinal cord, midbrain, and hypothalamus, and release β-endorphin and serotonin to improve sleep quality.
Another systematic review in Applied Nursing Research found that standardized acupressure protocols involved 3-5 kg of pressure for one to five minutes per acupoint, delivered three to seven times a week for three to four weeks, with significant improvements in sleep outcomes.
Research published in Aging Clinical and Experimental Research has also shown that acupressure increases serum melatonin levels. The study found a significant increase in melatonin production in college students receiving acupressure for primary insomnia, suggesting a direct physiological mechanism for sleep improvement.
Recent neuroimaging studies have provided fascinating insights into how acupressure affects the brain. Research published in Frontiers in Neurology used functional MRI to examine brain activity before and after acupressure at the HT7 point in sleep-deprived individuals. The study found that acupressure significantly altered intrinsic brain network connectivity, particularly in regions associated with sleep regulation and stress response.
This neuroimaging evidence helps explain why acupressure can be effective for people experiencing stress-related sleep issues or those who have difficulty winding down at bedtime.
So, how might pressing on your wrist or foot help you fall asleep?
Parasympathetic Activation: Research published in PMC shows that acupressure significantly enhances parasympathetic nervous system activity, helping your body switch from "fight or flight" to "rest and digest."
Stress Hormone Regulation: Studies demonstrate that acupressure can lower stress hormones like cortisol and ACTH while increasing melatonin production, creating optimal conditions for sleep.
Pain and Tension Reduction: If physical discomfort keeps you awake, acupressure can help ease muscle tension and reduce inflammation that interferes with sleep.
Sleep Ritual Formation: The focused, mindful practice becomes a bedtime signal that it's time to unwind, similar to other effective sleep affirmations and the 10-3-2-1-0 rule for better sleep preparation.
Circadian Rhythm Support: Some research suggests that specific pressure points may help regulate circadian rhythms by influencing melatonin production, which can be particularly beneficial for those experiencing jet lag or shift work sleep disorders. This aligns with research on how red light therapy can also support natural sleep-wake cycles.
Dr. Suzanne Gorovoy, a behavioral sleep medicine specialist, explains the realistic role of acupressure:
"There's modest evidence that acupressure can help some people relax and prepare for sleep, but it works best as part of a calming bedtime routine—not as a stand-alone miracle cure."
Research supports this perspective. Studies consistently show that acupressure is most effective when combined with good sleep hygiene practices such as consistent sleep schedules, screen-free wind-down time, and optimal sleep environments. Creating the right sleep environment includes considerations like whether sleep masks are beneficial and optimal sleep positioning.
Interestingly, research published in BMC Complementary Medicine and Therapies suggests that individual responses to acupressure can vary significantly. Factors such as baseline stress levels, sleep disorder severity, and even genetic variations in pain sensitivity may influence how effective acupressure is for different people.
This variability helps explain why some individuals find dramatic benefits from pressure point techniques, while others experience more modest improvements. For those who don't respond strongly to acupressure alone, combining it with other approaches like cognitive behavioral therapy for insomnia may yield better results.
Understanding your individual sleep patterns and needs is crucial. For instance, some people may find acupressure most helpful when they have difficulty falling asleep quickly, while others benefit more when dealing with nighttime coughing or other physical discomforts that disrupt sleep.
Research has identified several acupressure points with strong evidence for sleep improvement:
This point is on the pinky side of your inner wrist crease and is the most studied acupressure point for sleep.
How to try it:
Research published in ScienceDirect shows that HT7, known as Shenmen or "Spirit Gate," is highly effective for insomnia. Studies in PMC demonstrate that stimulating HT7 enhances parasympathetic nervous system activity and has been shown to significantly improve sleep quality, reduce anxiety, and regulate heart rhythm.
Clinical trials have found that HT7 acupressure can reduce sleep onset time and improve overall sleep quality, with some studies showing effects lasting beyond the treatment period.
Beyond the primary points, research has identified several other acupressure locations that may help with specific sleep-related problems:
For Racing Thoughts: The Ear Shenmen point, located in the upper ear cartilage, has been studied extensively for its calming effects. Research in Frontiers in Sleep found that auricular (ear) acupressure was particularly effective for people whose sleep difficulties stem from an overactive mind.
For Physical Tension: The Sanyinjiao (SP6) point, located about four finger-widths above the inner ankle bone, has shown promise for people whose sleep is disrupted by physical discomfort or restless legs. A study in PubMed found that combining SP6 with HT7 created synergistic effects for both sleep quality and daytime alertness.
For Early Morning Awakening: The Baihui (GV20) point at the crown of the head has traditional use for addressing early morning awakening. Research published in PMC found that stimulation of this point helped regulate hippocampal activity associated with sleep maintenance.
For Daytime Sleepiness: Some research suggests that certain acupressure points may help with excessive daytime fatigue by improving slow-wave sleep quality and enhancing the restorative phases of sleep. Understanding different sleep stages can help you appreciate how acupressure might support overall sleep architecture.
This point sits where your neck muscles meet the base of your skull, in the hollow between your neck tendons.
How to try it:
This point is particularly effective for tension-related sleep difficulties and headaches that can interfere with sleep.
This is the spot right between your eyebrows, slightly above the bridge of your nose.
How to try it:
Traditional use for promoting calm and easing mental restlessness aligns with modern stress-reduction approaches.
This point is on the sole, about a third of the way down from your toes.
How to try it:
This point is traditionally used to "ground" energy and encourage deep relaxation before bed. Some practitioners recommend combining this with gentle foot massage as part of a comprehensive bedtime routine to maximize relaxation benefits.
Multiple systematic reviews support acupressure's effectiveness for sleep:
A meta-analysis in Frontiers found that auricular acupressure (ear acupressure) was as effective as conventional treatments for insomnia, with particular benefits for sleep quality and duration.
Research published in Complementary Therapies in Medicine analyzing 722 elderly participants found that acupressure significantly improved sleep quality across multiple randomized controlled trials, with effects maintained over time.
Emerging research has examined acupressure effectiveness in specific populations:
Healthcare Workers: A study in Frontiers in Psychiatry found that healthcare workers experiencing stress-related insomnia showed significant improvement with auricular acupressure, suggesting benefits for people in high-stress occupations.
Older Adults: Research indicates that older adults may be particularly responsive to acupressure interventions. This is especially relevant since sleep disorders become more common with age, and older adults may prefer non-pharmaceutical approaches due to concerns about medication interactions.
Chronic Disease Patients: Studies have shown benefits for people with conditions like kidney disease requiring hemodialysis, where traditional sleep medications may not be suitable. This research suggests acupressure could be valuable for people with multiple health conditions who need natural sleep support.
Shift Workers: Emerging research suggests acupressure may help people with irregular schedules maintain better sleep quality. For shift workers struggling to adapt their sleep patterns, combining acupressure with strategies for becoming a morning person when needed can be particularly beneficial.
Dr. Shiyan Yeo, an internal medicine doctor and sleep medicine specialist, provides scientific context:
"Part of why acupressure works for some people is simply because gentle touch calms the nervous system. Whether it's a true pressure point effect or just relaxation, it can help the mind and body shift into rest mode."
One major advantage of acupressure is its accessibility. Research shows it's generally safe for most people when practiced correctly:
Basic Guidelines:
Studies indicate that optimal pressure ranges from 3-5 kg of force (about the pressure you'd use to firmly press a doorbell) applied for 1-5 minutes per point.
Dr. Michael Grandner, a professor of neuroscience and sleep researcher, offers important perspective:
"Acupressure is harmless for most people, and it may help relaxation—but it shouldn't replace proven sleep practices like a consistent bedtime, screen-free wind down time, or addressing medical sleep issues."
Research supports this balanced view. While acupressure can be beneficial, studies consistently show it works best as part of comprehensive sleep improvement strategies. For people with persistent sleep difficulties or suspected sleep disorders, professional evaluation remains essential.
Research indicates that acupressure is generally safe with minimal adverse events reported across thousands of study participants. However, some considerations include:
If you've tried acupressure consistently and still experience chronic sleep problems, research suggests you may have underlying sleep disorders requiring professional treatment:
These conditions need comprehensive evaluation and treatment beyond complementary therapies like acupressure.
Based on research protocols, here's a 5-minute routine to try:
Step 1: Prepare your environment—dim lights, quiet space, comfortable position
Step 2: Spirit Gate (HT7) points on each wrist—2 minutes total, focusing on slow breathing
Step 3: Third Eye point (Yin Tang)—1 minute with gentle pressure
Step 4: Wind Pool points (GB20) at skull base—2 minutes with circular massage
Step 5: End with several deep breaths, transitioning into your normal bedtime routine
Research suggests practicing this routine consistently for at least 2-3 weeks to experience full benefits. Many studies show that regular practice enhances effectiveness over time.
The most compelling research shows acupressure working synergistically with established sleep practices:
Combine with sleep restriction: If you're working with sleep restriction therapy, acupressure can help with relaxation during the adjustment period.
Enhanced stress management: For those dealing with sleep anxiety, acupressure provides a physical technique to complement cognitive strategies. Research shows it can be particularly helpful for people who experience anxiety when falling asleep.
Support natural approaches: If you're exploring natural sleep remedies, acupressure fits well with other non-pharmaceutical interventions like valerian root or magnesium supplementation.
Complement existing treatments: For people already using sleep medications who want to reduce dependence, acupressure can serve as a bridge technique while working with healthcare providers to adjust treatment plans.
Here's what the research tells us: acupressure won't magically cure chronic insomnia, but for many people, it can be a valuable component of a comprehensive sleep improvement approach.
Studies consistently show that acupressure can:
The key is approaching it with realistic expectations. Think of acupressure as one tool in your sleep toolkit—effective for many people when used consistently and combined with proven sleep hygiene practices.
Whether the benefits come from ancient meridian theory or modern stress-reduction mechanisms, the research is clear: gentle pressure applied to specific points can help many people transition more easily into restful sleep.
One advantage of acupressure is that it becomes more effective with practice. Research suggests that people who use acupressure regularly for several weeks often report not just better sleep, but also improved stress management throughout the day. This makes sense given that the relaxation skills developed through acupressure practice can be applied during stressful situations.
Some people find that after learning these techniques, they can use abbreviated versions—such as simply pressing the HT7 point for 30 seconds—during moments of daytime stress or when they wake up in the middle of the night and need to return to sleep.
The timing of acupressure practice can significantly impact its effectiveness. Some practitioners recommend different approaches based on sleep goals:
What's particularly compelling about acupressure research is how it aligns with modern understanding of sleep neurobiology. The points that have the strongest research support—particularly HT7—appear to influence the same physiological systems that sleep scientists know are crucial for healthy sleep: the autonomic nervous system, stress hormone regulation, and neurotransmitter balance.
This convergence between ancient practice and modern science suggests that acupressure isn't just a placebo effect, but rather a technique that has endured because it genuinely influences the biological processes underlying sleep.
Tonight, instead of scrolling through your phone or lying there overthinking, try giving these evidence-based pressure points a chance. Your sleep—and your stress levels—may thank you for it.
Remember, quality sleep is essential for overall health. While acupressure can be a helpful tool, persistent sleep problems deserve professional evaluation to ensure you're getting the restorative rest your body needs.
Take our Sleep Calculator and Chronotype Quiz to learn more about your sleep personality! If you're struggling with jet lag, try our Jet Lag Plan!
If you want to learn more about myths vs. facts about sleep, the 3P's model of insomnia, or are curious about sleep disorders such as restless leg syndrome, read more on our blog!
Dr. Shiyan Yeo
Dr. Shiyan Yeo is a medical doctor with over a decade of experience treating patients with chronic conditions. She graduated from the University of Manchester with a Bachelor of Medicine and Surgery (MBChB UK) and spent several years working at the National Health Service (NHS) in the United Kingdom, several Singapore government hospitals, and private functional medicine hospitals. Dr. Yeo specializes in root cause analysis, addressing hormonal, gut health, and lifestyle factors to treat chronic conditions. Drawing from her own experiences, she is dedicated to empowering others to optimize their health. She loves traveling, exploring nature, and spending quality time with family and friends.
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