This video was made to empower
veterans with acupressure self care
strategies that may help with sleep.
You can follow along with the
tutorial as we demonstrate the
technique for six acupressure points.
You may perform this self care routine in
addition to your regular medical care.
It is not intended to replace standard
medical treatments for this condition.
This acupressure routine may not
be appropriate for some veterans,
including those who have brand
new symptoms or who are pregnant.
It is best to sit or lie down
while applying acupressure.
If you experience any discomfort,
dizziness, or other unusual symptoms,
stop the acupressure immediately.
If these symptoms do not go away,
contact your medical provider.
Do not use acupressure over
areas where you have a wound,
severe swelling or lump, active infection,
recent blood clots, rash, or
areas that are very numb.
However,
you may be able to use other
points away from these areas.
If you take medications to thin your blood
or have a bleeding or clotting disorder,
only use light pressure.
Acupressure is thousands of years
old and likely predates acupuncture.
It is natural to want to wind
down before bed.
Simple things that you can do to
enhance a good night's rest include
limiting screen time from televisions,
computers and phones in the
hours before going to bed,
as well as sleeping in a dark quiet
room at a comfortable temperature.
This video will teach you an
acupressure routine that you can also
use to help you relax before bed.
VA providers have a great deal to
offer veterans to enhance their sleep.
Talk to your health care provider
at your next visit about options
available to help you sleep better.
I invite you to follow along on
yourself as we demonstrate each point.
To perform the acupressure routine
you will press or massage the points
that you will be taught in this video,
usually for 30 seconds each.
Use the amount of pressure that
feels comfortable to you.
Enough pressure to feel some sensation.
If painful, use less pressure.
Sometimes a light touch is all
that is needed.
The first point we will use is called KD 1.
This point is found on the bottom of
the foot in the center of the ball
in the groove just before the arch.
Hold the foot with both hands and
apply pressure with your two thumbs,
one on top of the other.
If you have trouble reaching
this point with your hands,
you may be able to apply pressure to the
point with a firm ball like a tennis ball.
Do this by rolling the foot over
a ball on the floor like this.
If it is not easy to reach
this point on yourself,
skip it and move on to the
next point in the routine.
Press and hold or massage
this point for 30 seconds.
Many of these points can
be done on both sides.
In the video we are only going to show
you how to do the point on one side.
If you would like to do acupressure
on the same point on your other side,
feel free to pause the video
and resume the video when done.
The next acupressure point is called SP6
and is found on the inside of your ankle.
There are multiple ways to reach this point.
You can cross your ankle over your opposite
knee if you are sitting in a chair.
If this is uncomfortable for you to do,
bend forward at the waist to
reach down toward your ankle,
or bring the foot close to you by
propping it up on a chair in front of you.
If these options don't work,
try asking and caregiver to massage
or press this point for you.
To find this point,
start at the bone that sticks
out on the inside of the ankle.
Place the edge of your hand on the
high point of the inner ankle bone.
Use your hand to measure from
the ankle bone up your leg.
Where your hand ends is where SP6 is located.
Be sure you are in the softer area
of the leg behind the shin bone.
Press and hold or massage this
point for 30 seconds,
or try pressing and releasing for 30 seconds.
Use the technique that feels best to you.
Feel free to pause this video to switch to
the other side and press for 30 seconds.
The next point is called PC 6.
Let's find the point in the
middle of the inner wrist about 1.5
inches from the wrist crease.
You can use three fingers to measure
the distance from your wrist crease
to where the point is located.
The point is in the center of the
wrist where you feel a tendon band.
You can use a finger pad like
this to press the point.
Or your thumb like this.
Start out by applying a light
pressure and slowly deepen using
a pressure that is comfortable.
Don't push so hard you cause pain.
There are nerves and blood vessels
running through this area.
If you feel a numbness or
tingling running into your hand,
use a little less pressure.
Gently press and hold for 30 seconds,
or try pressing and releasing
many times for 30 seconds.
Other ways to press the point
or to use a knuckle like this,
or a pencil eraser like this.
Do what feels best to you.
The next point to help with sleep
by calming the mind is called HT7.
This point is found on the palm side
of the hand at the wrist crease,
straight down from the pinky finger.
You will feel for a bone at the
edge of the wrist crease that feels
like a small rounded mountain top.
From the high point of the bone,
slowly slide inwards towards the
wrist crease until you are in a small
valley or dip just below the bone.
Press and hold this spot for 30 seconds.
You can also rub in small circles.
You can use your thumb or index
finger or use a pencil eraser.
You may feel a pulse under
your finger at this spot.
It is close to an artery.
This is a normal sensation and
only use the amount of pressure
that feels best to you.
You can pause the video if you would
like to do this on the other side, and
resume playing the video when done.
The next acupressure point is called An Mian,
which means peaceful sleep.
This point is found on each side
of the head behind the ears and
about level with the earlobe.
To locate An Mian, place one or two
fingers behind your ear feeling
for the bottom of the skull bone.
Move your fingers back until you are
about 1 inch behind the earlobe.
Try saying just underneath the skull.
You can use your fingertips to
locate a small dip in this area.
Press into the groove with the amount
of pressure that feels right to you.
Press and hold the point or try rubbing
using small circles for 30 seconds.
You can also press and release
repeatedly for 30 seconds.
Use the pressure that feels best.
You are welcome to try finding
and pressing both sides at the same time.
Or if it's difficult to reach
using both hands at the same time,
just press on one side at a time,
then switch to the other side.
You can also ask a caregiver to assist
with massaging this point for you.
You can also try lying down
face up and support your arms with
pillows while you press this point.
If you are only doing one side at a time,
pause the video while you press
the other side now.
The last point in the acupressure
routine is called Yin Tang,
and this is found in the
middle of the forehead,
in between the eyebrows.
Try pressing this point using
your thumb or index finger.
Once again you can try
to press or hold to apply steady pressure,
you can try rubbing in small circles as well.
You can also try stroking in an
upwards or downwards fashion.
Use whichever pressure feels the best
and brings about a calming sensation.
You may also want to try gently
closing your eyes while you massage
this acupressure point for 30 seconds.
This acupressure routine may be
done many times a day to help
you with a good night sleep.
You can try incorporating this acupressure
routine into a bedtime ritual.
Please continue to pay attention to
your body and do only what feels right.
If you find certain points to be helpful,
focus on those points.
If you find other points to be
uncomfortable or hard to reach,
skip those points.
If you have discomfort with acupressure,
stop performing the routine.
If you have any new or unusual symptoms,
or if your symptoms worsen,
seek medical attention.
Look for other videos in our
acupressure series for other conditions.
To download a handout with pictures of the
acupressure points to use as a reference,
please follow the link below.