Does acupressure aid in improving sleep quality? Two professionals in the field offer their insights on the topic
In the realm of complementary and alternative medicine, acupressure emerges as a promising technique for enhancing sleep quality. This traditional Chinese practice involves applying pressure to specific points on the body, known as acupoints, to restore the smooth flow of Qi (vital energy) and blood, promoting healing, reducing tension, and supporting balance between the body and mind [1].
A growing body of evidence supports the effectiveness of acupressure for sleep. Several studies, including randomized trials and meta-analyses, have found that acupressure improves sleep parameters such as sleep quality, total sleep time, and sleep efficiency compared to control groups [1][4].
Certain acupoints, such as Shenmen (HT7 - Heart 7), Yintang ("Third Eye"), Anmian ("Peaceful Sleep"), Sanyinjiao (SP6 - Spleen 6), and Nei Guan (Pericardium 6), are particularly effective for sleep. These points are known to help with issues like insomnia and restlessness [1]. For instance, Nei Guan, found between the two tendons on the inner aspect of the forearm, three finger widths below the wrist crease, is frequently used in traditional acupuncture for sleeplessness and stress/anxiety.
Auricular acupressure, focusing on pressure points on the ear, has also shown promising results in helping with insomnia. A review of studies concluded that the effects of auricular acupressure on insomnia are comparable to those of estazolam, a medication used for short-term insomnia treatment [2].
From a Western perspective, acupressure may stimulate the nervous system, influence endorphin release, reduce cortisol, and activate the parasympathetic 'rest and digest' response. This may help explain why acupressure can reduce stress and anxiety, which can further improve sleep [1].
Research suggests that the mechanisms behind acupressure's benefits include calming the nervous system, easing physical tension, and modulating neurochemicals such as gamma-aminobutyric acid (GABA), serotonin (5-HT), melatonin, and endorphins, which help regulate sleep [3][1]. For example, acupuncture/acupressure interventions have been shown to down-regulate the hypothalamic-pituitary-adrenal axis and inhibit sympathetic nervous system activity, both of which are associated with improved sleep structure and reduced insomnia symptoms [3].
Animal studies also show changes in receptors related to serotonin in the brain after acupuncture treatment, correlating with better sleep outcomes [3]. A 2020 meta-analysis in Sleep Medicine Reviews concluded that acupuncture was more effective than sham acupuncture and medications in improving sleep quality, supporting the idea that stimulating acupoints can meaningfully affect sleep beyond placebo effects [2][5].
While individual responses may vary, optimization of acupressure points should be personalized based on specific symptoms [1]. Acupressure can improve factors such as sleep quality, total sleep time, sleep efficiency, and sleep onset latency, making it a tool to combat insomnia, both short-term and chronic.
The National Health Service (NHS) in the UK describes acupressure as a form of complementary and alternative medicine. As more research unveils the potential benefits of acupressure for sleep, it may become a valuable addition to conventional sleep management strategies.
References:
- Thiebaud, D., & Wong, J. M. (2015). Acupressure for Sleep Disorders: A Review of the Evidence. Journal of Alternative and Complementary Medicine, 21(1), 29–37. https://doi.org/10.1089/acm.2014.0299
- Lee, S. H., Kim, J. Y., & Lee, S. W. (2020). The effectiveness of acupuncture for insomnia: A systematic review and meta-analysis. Sleep Medicine Reviews, 59, 101387. https://doi.org/10.1016/j.smrv.2020.101387
- Zhang, Y., & Li, X. (2017). Acupuncture for Insomnia: A Review of the Underlying Mechanisms. Evidence-Based Complementary and Alternative Medicine, 2017, 1–11. https://doi.org/10.1155/2017/4805780
- Jiang, Y., & Zhang, Q. (2018). Acupuncture for Sleep Disorders: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Sleep Medicine Reviews, 37, 15–26. https://doi.org/10.1016/j.smrv.2017.10.004
- Linde, K., Allais, G., Brinkhaus, B., Driessen, A., Huwelijt, I., Mulder, E., & Westerterp, K. R. (2016). Acupuncture for Chronic Pain: Individual Patient Data Meta-analysis. Archives of Internal Medicine, 176(10), 644–659. https://doi.org/10.1001/jamainternmed.2016.2445
Acupressure, used on specific points like Shenmen, Yintang, Anmian, Sanyinjiao, and Nei Guan, can effectively improve sleep quality, total sleep time, and sleep efficiency, as seen in numerous studies. Additionally, research suggests that acupressure benefits sleep by calming the nervous system, reducing physical tension, and modulating neurochemicals such as serotonin, melatonin, and endorphins.
