Proponents of acupressure therapy claim there are numerous pressure points that can help a person sleep. These include locations behind the ears, on the forehead, and around the feet and ankles.
Acupressure is a component of traditional Chinese medicine that may relieve some symptoms of health issues, such as insomnia.
To use a pressure point, apply gentle but firm pressure with the hand, fingers, fist, or a massager. Some people incorporate acupressure into a soothing massage.
People can also combine the following acupressure points with other sleep strategies, such as darkening the room, playing soothing music, using relaxing lotions, or meditating before bed.
However, it is worth noting that research on acupressure for sleep is limited. Most studies focus on acupuncture, which may use the same locations on the body but also punctures the skin to release endorphins and hormone changes that acupressure does not.
More research is necessary to prove whether acupressure can improve sleep and how effective it may be.
In acupressure and acupuncture, An Mian are traditional points for treating insomnia. Some practitioners may also use these points to reduce anxiety, vertigo, and headaches.
The An Mian points are on either side of the neck. To find them, place a finger behind each earlobe and move the fingers just behind the bony protrusion. Light pressure is sufficient.
A 2020 study suggests that acupuncture, including on the An Mian point, significantly improves insomnia due to pregnancy. However, more research is necessary to understand the effectiveness of acupressure on this point for sleep issues.
HT7, also called Shen Men, is on the underside of the wrist, just under the bottom of the hand.
Bend the hand forward slightly and look for the crease. Then, apply pressure to the outermost part of this crease, on the side closest to the pinky finger.
A 2024 review lists HT7 as one of the primary acupuncture points that practitioners may use to treat insomnia in older adults. However, it does not explore the use of acupressure on this point.
A 2020 study involving 72 adults also suggests that repetitive magnetic stimulation of the HT7 point with cognitive behavioral therapy interventions may improve cognitive impairment associated with chronic insomnia.
Repetitive magnetic stimulation targets and stimulates specific points on the body using small magnetic pulses. However, this is not the same as acupressure and may not cause the same results.
Cognitive impairment refers to difficulty with certain thought processes, including memory, attention, and emotional control.
However, larger studies may be necessary to better understand these effects. More research is also necessary to understand whether acupressure may cause similar effects.
A 2020 study protocol lists point SP6, which practitioners also call San Yin Jiao, as one of the most common acupressure points practitioners use to treat insomnia. However, the study does not examine the effects of acupressure on this point.
To access the point, find the highest point of the ankle on the inside of the leg. Beginning at the top of the ankle, measure four finger-widths up the leg. Apply deep pressure just behind the bone above the ankle.
A 2020 review suggests that stimulating this pressure point may improve the following:
- deep sleep duration
- overall sleep quality
- rapid eye movement (REM) duration
However, the studies in this review use acupuncture, herbal plaster administration, and moxibustion, which involves burning certain herbs on or near the body. They do not involve acupressure.
More research is necessary to understand if acupressure on the SP6 point may have the same effects. Additionally, acupressure researchers state that pregnant people should avoid using the SP6 point.
LV3, which practitioners also call Tai Chong, is another pressure point that may help with sleep issues.
Find it by locating the spot where the skin of the big toe and the next toe connect. The pressure should be firm and deep.
Applying pressure to the LV3 point was part of the relaxation routine in an older 2016 study about fatigue and sleep quality in people who had previously had breast cancer. The researchers found that applying pressure to each point for 3 minutes improved sleep.
Stimulating the KD3 point, which is also called Taixi, may help to improve sleep. This point is just above the heel on the inside of the foot.
Older 2014 research into the use of KD3 and HT7 found that acupressure on these points improved sleep quality in middle-aged and older adult participants with hypertension. It also helped lower their blood pressure.
However, like many other investigations into acupressure, this study was small, including just 75 participants.
The Yin Tang point is in the center of the eyebrows, just above the nose.
A 2018 review included five randomized control trials, four which used acupuncture and one that used acupressure. The review suggests that applying pressure to this point may help to relieve anxiety, which in turn could helpimprove sleep.
A 2024 study compared real and sham acupressure points on sleep quality in 72 people with second- and third-degree burns. Study participants had 10 minutes of acupressure for three nights in a row on either fake points or Yin Tang and Shen Men points.
The participants who used real acupressure points scored lower anxiety and improved sleep quality in questionnaires on the fourth day of the study.
More research is necessary to specifically explore a potential link between the Yin Tang point and better sleep.
Acupressure practitioners work with a concept called Qi, pronounced “chi.” It refers to vital energy that circulates throughout the body in pathways called meridians.
Acupressure practitioners believe that blockages in these meridians can causeimbalances in the flow of Qi, leading to chronic illness, pain, sleeplessness, and other symptoms.
Pressure on certain meridian points, they believe, restores the balance of Qi. Each pressure point has an assigned number and organ.
Acupressure and acupuncture rely on similar principles. Acupuncture uses needles to stimulate acupressure points, while acupressure relies on massage and firm touch.
However, there is a little more difference between acupuncture and acupressure than using needles instead of massage or finger pressure.
The effects on the body may also be very different, and results from studies on acupuncture may not transfer to acupressure.
Beyond the studies above, other research suggests that acupressure may help ease difficulties sleeping.
For example, a 2025 review suggests that acupressure is a common and effective practice to improve the sleep quality of people in hospital.
However, the review’s authors do emphasize the need for more trials and studies to investigate the effectiveness of acupressure on sleep parameters and learn best practices.
Research on the above acupoints for sleep quality typically considers the effects of acupuncture, which is different from acupressure. People can speak with a healthcare professional if they want to know more about acupuncture for sleep.
Since investigations into the efficacy of acupressure are currently small, researchers cannot say with certainty whether the practice is more beneficial than other relaxation techniques.
Anyone with difficulty sleeping can speak with a healthcare professional for help getting to sleep and improving their sleep quality.
A lack of sleep can affect a person’s long-term health and well-being. Sleep medications work for some people, but they can cause adverse effects. Acupressure is a low risk alternative that is safe for most people to try.
Acupressure points that may improve sleep include the Yin Tang, HT7, and An Mian points, and more.
Anyone planning to add acupressure to their routine can benefit from speaking with a healthcare professional, such as a doctor, acupuncturist, or massage therapist with acupressure experience.
