A licensed acupuncturist's bedtime routine for quieting the mind and easing into rest — using your hands, a few minutes, and 2,000 years of Traditional Chinese Medicine.
You know the feeling. You're exhausted. Your body is heavy. But the moment your head hits the pillow, your mind lights up — replaying the day, rehearsing tomorrow, cycling through a list of things you can't control at 11pm. The tiredness is real, but the sleep won't come.
As an acupuncturist, poor sleep is one of the most common concerns I see in my clinic. And while every patient's pattern is different — some can't fall asleep, some can't stay asleep, some wake at 3am with a racing mind — there's a consistent thread: the nervous system is stuck in "on" mode. The body hasn't received the signal that it's safe to rest.
Acupressure can help provide that signal. By applying firm, targeted pressure to specific points on the body, you're communicating with the nervous system through the meridian pathways of Traditional Chinese Medicine — encouraging it to shift from a state of alertness into one that's more conducive to rest.
This isn't a miracle cure for insomnia, and I won't pretend it is. But it's a practice that many of my patients find genuinely useful as part of their wind-down routine — and one that you can start tonight, with nothing but your hands.
Here are the 5 points I recommend most for supporting better sleep.
Please note: This guide is educational, not medical advice. Acupressure is a self-care practice rooted in Traditional Chinese Medicine — it's not a substitute for medical treatment. If you are experiencing chronic insomnia or a sleep disorder, please speak with your GP or a qualified healthcare provider. Acupressure can complement professional treatment, but it shouldn't replace it.
1. Heart 7 — Shenmen (Spirit Gate)
Wrist · Pinky sideHeart 7 appears on my sleep list and my stress list — because in TCM, the Heart governs the mind and spirit (shen). When the shen is unsettled, the mind races. When it's calm, rest comes more naturally.
HT7 is the source point of the Heart meridian and is traditionally used to calm the spirit, quiet the mind, and ease emotional restlessness. It's the single most commonly used acupressure point for sleep-related concerns in my practice. If you could only press one point before bed, this would be it.
How to find it: On the palm side of your wrist, find the crease where hand meets wrist. Slide your finger to the pinky edge — you'll feel a small depression between the tendons and the pisiform bone.
How to work it: Press gently but firmly with your thumb or the small tip of the AcuPen. Hold for 1–2 minutes on each wrist. Breathe slowly — in through the nose for 4 counts, out through the mouth for 6. The combination of pressure and breathwork is what makes this point particularly effective as a wind-down tool.
Ideal tool: INVG AcuPen (small tip)
2. An Mian (Peaceful Sleep)
Behind the ear · Base of the skullAn Mian translates directly to "Peaceful Sleep" — which tells you exactly what this point is traditionally used for. It's an extra point (not on a main meridian) that sits in the soft tissue behind the ear, and it's one of the most specific sleep-related points in the entire acupressure repertoire.
In clinical practice, I use An Mian for patients who describe difficulty falling asleep, particularly when it's accompanied by neck tension or a head that feels "wired" even when the body is tired. It's a wonderfully accessible point for self-treatment because it's easy to reach and responds well to gentle pressure.
How to find it: Place a finger behind your earlobe. Slide it slightly backward and downward toward the base of the skull. You'll find a soft depression between the mastoid bone (the hard bump behind your ear) and the muscle running down the side of your neck. The point sits right in that hollow.
How to work it: Press gently with your index or middle finger. Hold for 1–2 minutes on each side, or use slow circular motions. Many people find this point creates a surprisingly immediate sensation of heaviness in the eyes and a desire to close them — which is exactly the point.
Ideal tool: Fingertip (the point is small and sits in a hollow — fingers are ideal here)
3. Kidney 1 — Yongquan (Gushing Spring)
Sole of the footKidney 1 is the lowest point on the body and the only acupressure point on the sole of the foot. In TCM, it's the starting point of the Kidney meridian — which governs the body's deepest reserves of energy, vitality, and constitutional strength.
For sleep, KI1 serves a very specific purpose: grounding. When you can't sleep because your mind is overactive — thoughts rising, energy seemingly trapped in your head — KI1 is the point that draws that energy downward. Think of it as an anchor. It's particularly useful for the kind of sleeplessness that comes with anxiety, overthinking, or feeling "buzzy" and untethered.
There's a traditional practice in Chinese medicine of soaking the feet in warm water before bed and then pressing KI1. The warmth draws blood flow downward, and the acupressure deepens the grounding effect. If you find this point helpful, that combination is worth trying.
How to find it: Curl your toes slightly. A visible depression appears on the sole of your foot, roughly one-third of the way down from the base of the second toe. Press into that hollow.
How to work it: Press firmly with your thumb, knuckle, or a tool. Hold for 1–2 minutes on each foot. This point can handle strong pressure — the sole of the foot is robust. Rolling a Mushroom Stone slowly under your foot works beautifully here.
Ideal tool: INVG Mushroom Stone or INVG AcuPen
4. Pericardium 6 — Neiguan (Inner Frontier Gate)
Inner forearm · Above the wristPC6 is one of the most studied acupressure points in modern research — originally investigated for nausea, but increasingly recognised for its calming and anxiety-reducing properties. In TCM, the Pericardium is the protective wrapping around the Heart. It guards the emotional centre. When the Pericardium is open and settled, the Heart can rest.
I include PC6 on this list because so much poor sleep is driven by what happens before bed — the residual anxiety, the tight chest, the knotted stomach that won't unwind. PC6 addresses that pre-sleep tension directly. In TCM terms, it "opens the chest" and smooths the flow of Qi through the upper body. Many patients describe a noticeable loosening in the chest and stomach area when this point is stimulated.
How to find it: Turn your palm face-up. From the centre of your wrist crease, measure about three finger-widths toward your elbow. The point sits between the two tendons you can feel when you clench your fist lightly.
How to work it: Press with your thumb and hold for 1–2 minutes on each arm. You can also use gentle circular motions. This is a discreet point — you can press it while lying in bed without anyone noticing.
Ideal tool: Thumb or INVG AcuPen
5. Ear Shenmen (Auricular Spirit Gate)
Upper ear · Triangular fossaEar Shenmen is the auricular (ear) equivalent of Heart 7 on the body — it calms the spirit, settles the mind, and is one of the most commonly used ear points in clinical practice worldwide. It's part of the NADA protocol, used in hospitals, addiction clinics, and community health programmes for emotional regulation and stress.
What makes Ear Shenmen particularly interesting for sleep is that it can be stimulated passively using ear seeds. Apply a small adhesive ear seed to the point before bed, and it delivers gentle, continuous pressure throughout the night — no active work required. You can press on it a few times as you're drifting off, and the seed continues doing its job while you sleep.
This is where ear seeds genuinely shine as a sleep tool. Instead of a one-off press, you're getting hours of sustained micro-stimulation on a calming point. Many of my patients who struggle with waking in the middle of the night find ear seeds at Shenmen a useful addition to their routine.
How to find it: Locate the triangular-shaped hollow in the upper part of your ear (the triangular fossa). Shenmen sits at the apex — the uppermost point — where the cartilage ridges converge.
How to work it: For manual acupressure, pinch the area gently between your thumb (behind the ear) and index finger with a slow, pulsing rhythm for 1–2 minutes per ear. For sustained overnight stimulation, apply an ear seed from the INVG Ear Seed Kit and press it 3–5 times before sleep.
Ideal tool: INVG Ear Seed Kit (24K Gold)
Your 10-Minute Bedtime Acupressure Routine
Here's the sequence I recommend to patients. Do this in bed, or sitting comfortably on a sofa 15–30 minutes before you want to fall asleep. Dim the lights. Put your phone in another room. This is your signal to your nervous system that the day is done.
Minutes 1–2: Heart 7 (both wrists)
Start here. Press HT7 on one wrist for 60 seconds while breathing slowly — in for 4 counts, out for 6. Switch wrists. This sets the tone for the rest of the routine.
Minutes 3–4: An Mian (both sides)
Move to the hollows behind each ear. Use gentle circular motions for 60 seconds per side. You may already feel your eyes getting heavy.
Minutes 5–6: PC6 (both arms)
Press into the inner forearm point on each side for 60 seconds. If you're carrying tension in your chest or stomach, spend a little longer here.
Minutes 7–9: Kidney 1 (both feet)
Finish with the soles of your feet. Use your thumbs or roll a Mushroom Stone slowly under each foot. This is the grounding phase — drawing energy downward, out of the head and into the body.
Minute 10: Ear Shenmen
If you have ear seeds applied, press each one gently 5 times with a slow pulse. If not, pinch the Shenmen area on each ear for 30 seconds. Close your eyes. Breathe. Done.
From my practice: The patients who get the most from this routine are the ones who do it consistently — not perfectly, but regularly. Even doing 2–3 of these points each night creates a pattern your body begins to recognise as a sleep cue. Over time, the routine itself becomes part of the signal. Your nervous system learns: when we do this, we rest.
Why Tools Help at Bedtime
You don't need tools for this routine — your fingers work perfectly. But there are specific advantages to using them at night:
Your hands are already tired. At the end of a long day, pressing firmly with your thumbs for 10 minutes can feel like work. A tool like the AcuPen delivers precise, consistent pressure without any effort from your fingers. It's the difference between the routine feeling like a task and feeling like a luxury.
Ear seeds work while you sleep. This is unique to auriculotherapy. Apply a 24K gold ear seed to Shenmen before bed, and it provides continuous gentle pressure throughout the night. No active work, no waking up to press anything. The seed does it passively.
Foot tools are deeply satisfying. Rolling a Mushroom Stone under the sole of your foot to work KI1 at the end of the day is one of the simplest, most grounding sensations you can give yourself. Patients consistently tell me it's their favourite part of the routine.
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Shop INVG ToolsFrequently Asked Questions
Can acupressure really help with sleep?
Acupressure has been used in Traditional Chinese Medicine for thousands of years to support restful sleep. Some modern studies have found promising results, though research is still growing. Many people find that a consistent acupressure routine before bed helps them feel calmer and more ready for rest. It's not a guaranteed cure for insomnia, but it's a low-risk practice that many find genuinely useful.
How long before bed should I do acupressure?
15–30 minutes before you want to fall asleep is the sweet spot. This gives your body time to respond to the stimulation and begin the shift toward rest. Dim the lights, put your phone away, and make it a quiet ritual.
Which is the single best acupressure point for sleep?
Heart 7 (Shenmen) on the wrist. It's the point I recommend most often and the one that TCM practitioners have relied on for centuries to calm the spirit and quiet the mind before sleep.
Can I use ear seeds for sleep?
Yes — this is one of the most practical applications for ear seeds. Apply a seed to the Ear Shenmen point before bed, and it delivers gentle, sustained pressure throughout the night. Press on it a few times as you're falling asleep, and the seed continues working while you rest.
Is acupressure safe before bed?
For most adults, yes. Acupressure is non-invasive and gentle. Avoid pressing on areas with cuts, bruises, or inflammation. If you're pregnant, have a medical condition, or are on blood-thinning medication, consult your healthcare provider before starting.
What if acupressure doesn't help my sleep?
Acupressure is one tool among many. If you're experiencing persistent difficulty sleeping, it's important to speak with your GP or a qualified healthcare provider. Sleep issues can have many causes — acupressure may help as part of a broader approach, but it shouldn't be your only strategy if the problem is ongoing.
Final Thoughts
Sleep is one of the most fundamental things your body needs — and one of the most easily disrupted by the pace of modern life. The irony of insomnia is that trying harder to sleep usually makes it worse. What works is the opposite: creating conditions where rest can happen naturally. Dimming the lights. Slowing the breath. Giving the nervous system a signal that it's safe to let go.
Acupressure is one way to send that signal. It's gentle, it's ancient, and it puts the practice directly in your own hands — literally. Five points, ten minutes, and a willingness to slow down before bed. That's the whole routine.
I designed the INVG tools to make that nightly practice as comfortable and precise as possible — because I believe the last thing you do before sleep should feel intentional, not effortful.
Try it tonight. Start with Heart 7 and a few slow breaths. See what you notice.
— Jude the Acupuncturist, BSc (Hons)
INVG Wellness products are designed for self-care and wellbeing. They are not medical devices and are not intended to diagnose, treat, cure, or prevent any medical condition. If you have a health condition or concern, please consult a qualified healthcare practitioner before use.