Effective Acupressure Points to Help Reduce Snoring and Improve Sleep Quality

If snoring or sleep apnea is interfering with your rest, you may want to consider acupressure as a natural, non-invasive solution. Acupressure has been practiced for centuries in Traditional Chinese Medicine (TCM) to promote balance and improve various health conditions. By applying pressure to specific points on the body, you can help alleviate snoring and improve sleep quality. We consulted Ms. Mai Sogawa, a licensed TCM therapist, to share her insights on effective acupressure points. You can read more about Ms. Mai’s background here.

Below are ten powerful acupressure points, including six body acupoints and four ear acupoints, that can help reduce snoring and promote better sleep.

Body Acupressure Points for Snoring and Sleep Quality

1. Yingxiang (LI-20)

• Location: On either side of the nose, in the nasolabial groove.
• Benefits: Stimulating this point helps open the nasal passages, which can reduce nasal congestion—a common cause of snoring. Applying pressure here before bed can encourage smoother breathing throughout the night.

2. Shangxing (GV-23)

• Location: On the forehead, approximately one inch into the hairline at the midline of the head.
• Benefits: Known for its effectiveness in calming the mind and enhancing breathing, Shangxing is useful for people who snore due to stress or congestion. Massaging this point also promotes mental clarity and relaxation.

3. Renying (ST-9)

• Location: On the side of the neck, directly on the carotid artery.
• Benefits: This point regulates the respiratory system and reduces airway obstruction, helping to alleviate snoring. It also supports healthy blood flow to the brain and neck.

4. Shenmen (HT-7)

• Location: On the wrist, just below the pinky finger, in the depression between the ulna bone and the tendon.
• Benefits: Shenmen is often used to calm the mind and ease stress-related issues that affect sleep. Applying pressure here can promote deeper relaxation, making it easier to fall asleep and stay asleep.

5. Neiguan (PC-6)

• Location: On the inner forearm, about three finger widths below the wrist crease, between the two tendons.
• Benefits: This point is renowned for its ability to calm the nervous system and regulate breathing. It is especially effective for improving sleep by relieving anxiety and tension that may contribute to snoring.

6. Baihui (GV-20)

• Location: At the top of the head, in line with the ears, at the crown.
• Benefits: Baihui is one of the most important points in TCM for balancing the body’s energy. Applying pressure to this point helps clear the mind, improve focus, and stabilize breathing patterns, making it particularly beneficial for those with sleep apnea.

Ear Acupressure Points for Enhanced Sleep and Snoring Relief

Ear acupressure, or auriculotherapy, is another powerful technique to improve sleep and reduce snoring. Ms. Mai Sogawa has recommended four key ear acupoints that can support these goals. The diagram shared highlights the precise locations of these points.

7. Shenmen (Auricular Point #36)

• Location:This point is located near the top center of the ear, in the triangular fossa, which is the small, hollow part just below the uppermost edge of the ear. It is marked as number 36 on the ear diagram.
• Benefits: Known for its calming and sedative effects, Shenmen is one of the most commonly used points in auriculotherapy. Stimulating this point helps reduce anxiety, promote relaxation, and improve sleep quality.

8. Kidney (Auricular Point #12)

• Location: : This point is located in the concha area, which is the deep, central hollow of the ear, just below the antihelix (the ridge that runs along the inner side of the ear). On the diagram, it is marked as number 12.
• Benefits: The Kidney point supports the body’s ability to restore balance and regulate breathing, making it a crucial point for individuals experiencing sleep apnea or heavy snoring.

9. Brain Stem (Auricular Point #44)

• Location: Found at the base of the ear in the area known as the lower antitragus. The antitragus is a small bump opposite the tragus (the part that partially covers the ear canal). This point is marked as number 44 on the diagram.
• Benefits: The Brain Stem point helps improve central nervous system functions, which can enhance overall sleep quality and reduce interruptions caused by snoring or apnea.

10. Ms. Mai’s Recommended Acupoint (Located near Auricular Point #44)

• Location: Ms. Mai’s Recommended Acupoint is located near #44, indicated by the blue dot.
• Benefits: This acupoint is one of Ms. Mai’s personal recommendations based on her experience. Stimulating this point helps alleviate issues related to the occipital region, such as tension or tightness in the neck, which can contribute to breathing obstructions during sleep. It’s particularly helpful for posture-related snoring issues.

How to Apply Acupressure

Applying acupressure is simple and can be done in the comfort of your home. Here’s how:

• Find the Points: Use the descriptions above to locate the acupressure points on your body and ears.
• Use Your Fingers: Apply gentle yet firm pressure using your thumb or index finger. Press each point for 1-2 minutes.
• Focus on Breathing: As you apply pressure, take slow, deep breaths to help your body relax.
• Time of Day: For best results, stimulate these points in the evening, about 30 minutes before bedtime, to promote relaxation and reduce snoring.

Conclusion

Acupressure is a valuable tool for managing snoring and improving sleep quality. By regularly stimulating these body and ear acupressure points, you can enhance your breathing, ease tension, and enjoy a more restful night. While acupressure is a safe, non-invasive therapy, be sure to consult with a qualified practitioner like Ms. Mai Sogawa for personalized advice. For more information on Ms. Mai, check out her bio here.

Incorporating these simple techniques into your nightly routine could lead to better sleep not only for you but for those around you!