Pressure points used to promote sleep are found on the arms, ears and feet.
Pressure point techniques are derived from the ancient Chinese practice known as acupressure. This practice views the body as a channel of life force energy, or chi. Techniques used to promote sleep help to release blocked energy paths in the body associated with stress and anxiety. Areas associated with sleep include the lower arm, feet and ears.
Arm Pressure Points
The concept of chi views energy channels, or meridians, as flowing through every area of the body. According to the Holistic Health Tools site, various bodily processes and functions each have an assigned area on the body. Arm pressure points used to promote sleep appear on the lower forearm, below and above the wrist line. These points are believed to reduce anxiety by balancing and calming the heart. One of these points falls in the center of the inner forearm, approximately two and half finger-widths from the wrist line. The other point is located just above the wrist line at the point that leads to the little finger. Pressure is applied using the index and middle finger in a kneading motion for about 60 seconds and is performed two to three times daily. For some people, one point may be more effective than another in promoting sleep, according to the Chinese Holistic Health Exercises website. Some people may experience radiating sensations coming from the area, which is normal.
Foot Pressure Points
Pressure points for promoting sleep can also be found on the underside of the feet. Pressure points located along the foot region fall within the practice of reflexology, another form of acupressure. As energy flows along a continuous route throughout the body, more than one healing point can alleviate similar symptoms. According to the Chinese Holistic Health Exercises website, the pressure point for sleep is found just below the front pad of the foot. Pressure is applied by massaging this center point with the thumb until a slight, comfortable pain is felt. Unless the area has been previously injured, mild pain sensations are an indication of energy blockages, according to Holistic Health Tools. The pain should gradually subside with continued pressure and massage. This technique can be performed for one to two minutes, once on each foot.
Ear Pressure Points
Within reflexology practices, ear pressure points act as another energy-release area for promoting healthy sleep patterns, according to the Chinese Holistic Health Exercises website. Much like the feet, the ears represent a map of the body's energy channels. In effect, applying pressure and massage to the ears' structures can promote an overall sense of relaxation throughout the body. Applying pressure to the ears involves a gentle caressing of the outside edges using the thumbs and index fingers. This can be alternated with a gentle pulling on the ears, both upwards and downwards. This ear-rubbing technique can be done for one to two minutes at a time up to three times a day. Another ear technique involves gently brushing the inside of the ear opening in a circular pattern using the finger tips so that all the curves and impressions that make up the ear are brushed.
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