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Copywriting丨Health science popularization base camp
Editor丨Health Science Base Camp
Insomnia, a stubborn disease that plagues modern people, is like a lingering nightmare. There are many side effects of drug treatment, and psychological therapy is slow to work, is there no simple and effective way to relieve the pain of insomnia? The answer lies in our bodies, and the wisdom of TCM reveals a miraculous path to healing for us.
Traditional Chinese medicine believes that the human body is a whole, the meridians are all over the body, and the acupuncture points are important nodes of the meridians. By stimulating specific acupuncture points, the balance of yin and yang in the human body can be adjusted and various physical and mental symptoms can be improved. For insomnia, TCM also has unique insights and treatments.
Let's explore 6 acupuncture points that work wonders for improving sleep quality and how to say goodbye to insomnia with simple massage techniques.
1. Baihui Acupoint
The Baihui acupoint is located in the center of the top of the head, and it is the intersection point of the Du pulse and the foot sun bladder meridian. This acupuncture point is known as the acupoint of "Three Yang and Five Meetings", which has a significant effect on regulating brain function. Massaging Baihui acupoints can calm the mind and calm the nerves, relieve headaches, and improve symptoms such as confusion.
Every night before going to bed, you can use the index finger to gently press the Baihui acupoint and slowly rub it 100 times in a clockwise direction. This simple action helps the brain relax quickly and prepares you for sleep. Long-term insistence on massaging Baihui acupoints can improve sleep quality, enhance memory, and improve concentration.
2. Neiguan acupoint
The Neiguan acupoint is located two inches above the horizontal stripe of the wrist, between the two tendons. It is the meridian point of the hand and yin pericardial meridian, and has a close connection with the heart. Traditional Chinese medicine theory believes that Neiguan acupoint has the effect of regulating qi and relieving depression, calming the mind and calming the nerves, and is especially effective for insomnia caused by upset.
Before going to bed, you can use your thumb to press the Neiguan acupoint of your other hand and rub it with moderate strength for 1-2 minutes. This simple action can help calm the mind and relieve anxiety. For those who suffer from insomnia due to work pressure and mood swings, massaging the Neiguan acupoint is a good remedy.
3. Three Yin Acupoints
The Sanyin Jiao point is located on the inner side of the calf, 3 inches above the tip of the inner ankle of the foot. This acupuncture point is the intersection of the Zutai Yin and Spleen Meridians, the Zushao Yin and Kidney Meridians and the Zu Yin and Liver Meridians, and is known as the "Friendship of the Three Yins". Traditional Chinese medicine believes that the three yin and yang points have the effect of regulating yin and yang, nourishing the liver and kidneys, and have a significant effect on improving sleep quality.
Every night before going to bed, you can use your thumb to press the three yin points on both sides and rub them with moderate strength for 3-5 minutes. The stimulation of this acupuncture point can help regulate the balance of yin and yang in the body and calm the restless emotions. For insomnia caused by liver and kidney yin deficiency, the effect of massaging the three yin points is particularly obvious.
4. Shenmen Cave
The Shenmen point is located at the ulnar end of the wrist stria and the radial depression of the flexor carpi ulnaris tendon. It is the acupoint of the Hand Shao Yin Heart Sutra and has a direct connection with the heart. Traditional Chinese medicine believes that Shenmen acupoint has the effect of calming the mind and calming the nerves, calming pain, and is one of the important acupuncture points for the treatment of insomnia.
Before going to bed, you can gently press the Shenmen acupoint with the tip of your index finger and slowly rub it 100 times in a counterclockwise direction. This action can help calm the mind and relieve symptoms of upset. For those who are easily awakened and have a shallow sleep, massaging the Shenmen acupoints can help them get a deeper, more stable sleep.
5. Sleeping holes
Although it is not one of the traditional 14 meridian points, it has been proven to have a significant effect on improving sleep in clinical practice. It is located in the depression between the mastoid process behind the ear and the occipital bone. Traditional Chinese medicine believes that stimulating the sleeping points can regulate the nervous system and promote brain relaxation.
Every night before going to bed, you can use the tip of your middle finger to gently press on both sleeping points and slowly rub them in a clockwise direction 50-100 times. This simple action helps the brain quickly enter a state of relaxation, paving the way for a good night's sleep. Long-term insistence on massaging the sleeping acupoint can improve sleep quality, and can also relieve headache, dizziness and other symptoms.
6. Yongquan Cave
The spring point is located in a depression in the anterior 1/3 of the soles of the feet. It is the first acupoint of the Zushao Yin and Kidney Meridians, and is believed by traditional Chinese medicine to have the effect of nourishing yin and lowering fire, and calming the nerves. Massaging the Yongquan acupoint can improve sleep and relieve symptoms such as dizziness and tinnitus.
Before going to bed, you can press the Yongquan points on your feet with your thumb and rub them with moderate strength for 3-5 minutes. This action can help unblock the meridians and regulate the balance of yin and yang. For insomnia caused by kidney yin deficiency, the effect of massaging Yongquan acupoint is particularly significant.
In addition to these 6 key acupuncture points, there are also some auxiliary acupuncture points that are worth paying attention to. Such as Zusanli acupoint, Taichong acupoint, etc., they can improve sleep quality to varying degrees. However, it should be noted that acupressure is simple and easy to do, but there are certain techniques and contraindications.
The massage should be moderately forced, not too heavy or too light. Heavy weight may cause pain or discomfort, while light weight may not achieve the desired results. The massage time should also be grasped, generally 10-15 minutes is appropriate, not too long.
For pregnant women, seriously ill patients or people with special constitutions, it is best to consult a professional TCM practitioner before performing acupressure. Certain acupuncture points may stimulate uterine contractions or affect the treatment of specific conditions and require extreme caution.
It is worth mentioning that acupressure is effective, but it cannot completely replace other treatments. For patients with long-term severe insomnia, comprehensive treatment under the guidance of a doctor is still recommended. Acupressure can be used as an adjunct therapy to complement other treatments to improve sleep quality.
In addition to acupressure, improving sleep requires a multi-faceted approach. Maintaining good work and rest habits, creating a comfortable sleeping environment, exercising moderately, and adjusting the diet structure are all important means to improve sleep quality.
When it comes to eating, dinner should be light and easy to digest, avoiding foods that are too greasy or irritating. Do not eat 1-2 hours before bedtime, so as not to affect the rest of the gastrointestinal tract. To control your caffeine intake, it's best to stop consuming caffeinated beverages after 3 p.m.
In terms of exercise, moderate aerobic exercise can help improve sleep quality. But pay attention to the exercise time, it is best to complete the exercise 3-4 hours before bedtime to allow the body enough time to relax. Gentle forms of exercise, such as yoga and tai chi, are especially helpful for improving sleep.
The sleeping environment is also extremely important. Keeping the bedroom quiet, dark, and well ventilated is a basic requirement. The choice of mattress and pillow should also suit you, too soft or too hard can affect the quality of sleep.
If possible, use sleep-inducing essential oils or aromatherapy such as lavender, chamomile, etc., which can help relax the body and mind.
Psychological conditioning should also not be neglected. Modern people have a lot of pressure in their work and life, and the root cause of many insomnia problems lies in psychological pressure. Learning to relax and regulate your mood is the key to improving your sleep. Try relaxation techniques such as meditation and deep breathing to help you gradually enter a state of relaxation before bed.
Returning to the topic of acupressure, it has the advantage of being simple and easy to do, regardless of time and place. Whether it's before a nap in the office or at home before bed, you can do it at any time. Long-term adherence to acupressure can improve sleep, strengthen the body's immunity, and improve the quality of life.
The wisdom of Chinese medicine has a long history, and acupressure is only a small part of it. Through acupressure, we can re-understand our body and understand the mysteries of the human body. It is a means of healing, but also an attitude to life, so that we can learn to listen to the voice of the body and live in harmony with nature.
Insomnia is a problem, but it is not insurmountable. With the simple and effective method of acupressure, combined with a healthy lifestyle, we can fully embrace quality sleep again. Every night should be a good time for physical and mental healing.
Let's work together to solve the mystery of insomnia with the wisdom of Chinese medicine and welcome every day full of vitality.
The improvement of sleep quality is related to personal health, and it also affects the productivity and creativity of the whole society. In these fast-paced times, a good night's sleep is even more precious. By promoting simple and effective methods such as acupressure, we can help more people get rid of insomnia and improve their quality of life.
Let's cherish every night, make good use of the wisdom of Chinese medicine, and say goodbye to insomnia. A good night's sleep, a good life, starts tonight.
What do you have to say about this? Feel free to leave your thoughts in the comment section!