Acupressure Points for Sleep: A Gentle Bedtime Routine

Eight easy-to-find points, a simple technique, and an honest look at the evidence, for a calmer wind-down.

Updated October 13, 2026

Educational, not medical advice. For anything persistent or worrying, see a qualified clinician.

What is acupressure?

Acupressure is the needle-free cousin of acupuncture. Instead of needles, you use fingertips, a thumb or a knuckle to apply steady pressure to acupoints, traditional locations along the body's meridians (the channels through which Qi is said to flow). Many of the points have simple names and are easy to find by feel: a small hollow, a soft spot between tendons, a tender patch of muscle.

The practice is a gentle self-care ritual. The act of slow pressure and slow breathing is relaxing in itself, which is probably much of why people use it before bed.

What does the research say?

It is worth being plain about this. The best-known evidence for acupressure concerns nausea: a Cochrane review of wrist stimulation at Pericardium 6 (P6) looked at preventing nausea and vomiting after surgery. You can read it at the Cochrane Library.

For sleep, there are small randomized trials and systematic reviews of acupressure for insomnia and sleep quality, some with encouraging results. Many have limits such as small samples, no blinding and variable quality, so confidence in the findings is modest. You can browse these on PubMed. The sensible conclusion is that acupressure is low-risk and may help you relax, but it should not replace sleep habits that are well supported, such as consistent bedtimes and a dark, cool room.

How to press: the basic technique

1. Sit or lie comfortably. Keep your shoulders loose and your jaw soft.
2. Find the point. It often feels slightly tender, achy or "alive" under your finger.
3. Press firmly but not painfully. Think the pressure of pressing a ripe peach to test it, not a bruise.
4. Make small circles or hold still for 1 to 2 minutes per point.
5. Breathe slowly. Four counts in, six out. Let each exhale soften the area.
6. Do both sides where there is a pair.

Pain is a signal to ease off. Do not press on broken skin, bruises, swollen or varicose areas, or healing injuries.

Eight points for an evening wind-down

1. Heart 7 (HT7, Shenmen, "Spirit Gate")

Where: On the little-finger side of the inner wrist crease, in the small hollow just next to the large tendon. Traditional use: calming the mind and the Heart (the organ linked to sleep and spirit in TCM). It is probably the single most used point for sleep.

2. Pericardium 6 (PC6, Neiguan, "Inner Gate")

Where: On the inner forearm, about three finger-widths up from the wrist crease, between the two central tendons. Traditional use: soothing the chest, nausea and anxious tension. Wrist bands that press P6 are sold for motion sickness.

3. Yintang (EX-HN3, "Hall of Impression")

Where: The midpoint between your eyebrows. Traditional use: calm and focus. Use light pressure with a fingertip, in slow circles.

4. An Mian ("Peaceful Sleep")

Where: In the small dip behind the earlobe, between the bony bump behind the ear (mastoid) and the base of the skull. Traditional use: the name says it all. It is often used alongside HT7.

5. Gallbladder 20 (GB20, Fengchi, "Wind Pool")

Where: At the base of the skull, in the hollows on either side of the thick neck muscles. Traditional use: releasing neck and head tension. Press upward and inward with both thumbs while your head tips slightly back.

6. Kidney 1 (KI1, Yongquan, "Bubbling Spring")

Where: On the sole, in the hollow that forms about a third of the way back from the ball of the foot when you curl your toes. Traditional use: grounding, drawing energy downward from a busy head. Try pressing with a knuckle or rolling a ball under the foot.

7. Spleen 6 (SP6, Sanyinjiao, "Three Yin Meeting")

Where: On the inner leg, four finger-widths above the tip of the ankle bone, just behind the edge of the shin bone. Traditional use: calming and nourishing the yin organs. Pregnancy caution: avoid SP6 if you are pregnant.

8. Liver 3 (LR3, Taichong, "Great Rushing")

Where: On top of the foot, in the groove between the big toe and second toe, a thumb's width up from the web. Traditional use: relaxing tension and irritability that keeps the mind busy.

Two tension-release points, with pregnancy cautions

These two are popular for general tension, which can make falling asleep harder. They also deserve extra care.

Large Intestine 4 (LI4, Hegu, "Joining Valley")

Where: In the fleshy web between the thumb and index finger, at the highest point of the muscle when you press the thumb to the finger. Traditional use: relieving head and shoulder tension. Pregnancy caution: traditionally avoided throughout pregnancy, and stay away from it if you are pregnant or think you might be.

Gallbladder 21 (GB21, Jianjing, "Shoulder Well")

Where: On top of the shoulder, halfway between the base of the neck and the shoulder's outer edge, over the thick muscle. Traditional use: shoulder and neck tension. Pregnancy caution: avoid it if you are pregnant.

A 10-minute bedtime sequence

1. Dim the lights and turn off screens.
2. Sit on the bed. Yintang for 30 seconds.
3. An Mian then GB20 for 1 minute each.
4. HT7 then PC6, 1 minute per wrist.
5. Lie back; roll your feet over a ball or press KI1 for 1 minute per foot.
6. Keep your breathing slow and let the whole body soften.

If you are pregnant, skip SP6, LI4 and GB21 and stay with the gentler points or ask a qualified prenatal practitioner.

Who should be careful

• Pregnancy: avoid LI4, SP6 and GB21, and talk to your midwife or doctor before any acupressure program.
• Blood thinners, bleeding disorders, or fragile skin: use light pressure and ask your clinician.
• Varicose veins, swelling, bruises, rashes, fractures, or recent surgery near a point: skip it.
• Pacemakers or heart conditions: check with your clinician before pressing at the chest or wrist, and keep pressure light.
• Children and older adults: be gentle and keep sessions short.

Pair it with habits that have better evidence

Acupressure works best as part of a larger wind-down. Keep consistent sleep and wake times (see the TCM body clock), get morning light, avoid caffeine late in the day, and keep the bedroom dark and cool. If you tend to feel cold at night, see yang deficiency; if you feel warm and wired, see yin deficiency.