🎯 Insomnia Self-Acupressure Routine 5 Minutes
- ⏱️ Duration: 5 minutes
- 📍 Number of acupoints: 5
- 🔄 Order: HT7 (Shenmen) → PC6 (Neiguan) → SP6 (Sanyinjiao) → GV20 (Baihui) → EX-HN3 (Yintang)
- 💡 Benefits: Insomnia relief and improvement
🙋 Recommended For You If…
- You can’t fall asleep for more than 30 minutes after lying down
- You wake up frequently and can’t get deep sleep
- Your mind won’t stop racing and you toss and turn
- You want to fall asleep naturally without sleeping pills
- You feel sleepy during the day but wide awake at night
🧘 Before You Begin
- Find a comfortable position. You can sit on a chair or comfortably on the floor.
- Rub your hands together to warm them up. Warm hands stimulate acupoints more effectively.
- Take 3 deep breaths in and out. Inhale through your nose and exhale slowly through your mouth.
Ready? Let’s get started! 💪
⏱️ Start the 5-Minute Routine!
Spend 1 minute on each acupoint — 5 minutes total. Follow along slowly!
Step 1 — Press HT7 (Shenmen) [0:00~1:00]
📍 Location: The inner wrist crease, in the hollow on the little-finger side of the tendon
👆 Method: Use the opposite thumb to gently press into the hollow above the wrist crease.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Calms heart heat and steadies the mind to invite sleep.
Step 2 — Press PC6 (Neiguan) [1:00~2:00]
📍 Location: 3 finger-widths above the inner wrist crease, toward the elbow
👆 Method: Use the opposite thumb to press firmly between the two tendons on the inner wrist.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Releases tension and induces deep sleep.
Step 3 — Press SP6 (Sanyinjiao) [2:00~3:00]
📍 Location: 4 finger-widths above the inner ankle bone
👆 Method: Use the opposite thumb to press the inner side of the shin, pushing upward along the bone.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Where the liver, spleen, and kidney meridians meet! Nourishes yin energy to support deep sleep.
Step 4 — Press GV20 (Baihui) [3:00~4:00]
📍 Location: The center of the top of the head (the highest point on the line connecting both ears)
👆 Method: Overlap the middle fingers of both hands and lightly press the crown of the head. A warm sensation is a good sign.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Concentrates yang energy to cool the head and calm the mind.
Step 5 — Press EX-HN3 (Yintang) [4:00~5:00]
📍 Location: The midpoint between the two eyebrows on the forehead
👆 Method: Use the tip of your middle finger to gently press the center between your eyebrows. Closing your eyes makes it even better.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Releases tension in the forehead and brings mental stillness.
🎉 Great job! Routine complete!
Finish with 3 deep breaths. Do you feel lighter?
📋 Quick-Reference Routine Chart
| Step | Acupoint | Location | Time | Effect |
|---|---|---|---|---|
| 1 | HT7 (Shenmen) | Inner wrist crease, hollow on the little-finger side of the tendon | 0:00~1:00 | Calms heart heat and steadies the mind to invite sleep. |
| 2 | PC6 (Neiguan) | 3 finger-widths above the inner wrist crease, toward the elbow | 1:00~2:00 | Releases tension and induces deep sleep. |
| 3 | SP6 (Sanyinjiao) | 4 finger-widths above the inner ankle bone | 2:00~3:00 | Where the liver, spleen, and kidney meridians meet! Nourishes yin energy to support deep sleep. |
| 4 | GV20 (Baihui) | Center of the top of the head (highest point on the line connecting both ears) | 3:00~4:00 | Concentrates yang energy to cool the head and calm the mind. |
| 5 | EX-HN3 (Yintang) | Midpoint between the two eyebrows on the forehead | 4:00~5:00 | Releases tension in the forehead and brings mental stillness. |
🍯 Tips
- Doing it 30 minutes before bedtime is most effective.
- Dim the lights and put your phone down before you start.
- Avoiding caffeine after 2 pm enhances the effect of acupressure.
- Doing it after a warm foot soak doubles the sleep-inducing effect.
❓ Frequently Asked Questions
Q. When is the best time to do insomnia acupressure?
A. Doing it 30 minutes before bed is ideal. Pressing gently while lying in bed can help sleep come naturally.
Q. Do I need to do it every day to see results?
A. Yes, sleep habits don’t change overnight. You need to practice consistently every day for at least 2 weeks to notice an improvement in sleep quality.
Q. I’m taking sleeping pills — is it safe to do acupressure at the same time?
A. Yes, acupressure has no interaction with medication, so it is safe to combine. However, always consult your doctor before stopping sleeping pills.
Q. Does this routine help with insomnia in children?
A. It is suitable for children aged 6 and older. Gently pressing HT7 and EX-HN3 can help children fall asleep comfortably.
Q. Should pregnant women avoid SP6 (Sanyinjiao)?
A. Yes, SP6 can stimulate the uterus, so pregnant women should skip this point and do only the remaining 4 acupoints.
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