Can’t Sleep? These Exercises and Acupressure Points May Be the Natural Insomnia Solution You Need

Why Insomnia Is So Common (and What You Can Do About It)

If you’re tossing and turning more often than you’d like, you’re not alone. Many women in their 30s to 50s struggle with poor sleep — whether it’s trouble falling asleep, waking in the night, or feeling exhausted despite a full night in bed. Work stress, emotional overload, hormonal shifts, and screen time all play a role.

But a new study offers real hope: certain types of exercise may be just as effective — or even more so — than medication or therapy for improving sleep. Published in BMJ Evidence-Based Medicine, this 2024 network meta-analysis compared 13 types of interventions and found three forms of exercise that consistently improved sleep in people with insomnia.

Pair that with simple at-home acupressure techniques from Traditional Chinese Medicine (TCM), and you have a natural sleep solution that’s both accessible and deeply effective.

What the Research Says: The Best Exercises for Insomnia

Methodology Summary: A Network Meta-Analysis

The study analyzed 22 randomized controlled trials involving 1,348 adults who either had symptoms of insomnia or were clinically diagnosed. Using a network meta-analysis, researchers compared various interventions — including yoga, walking, Tai Chi, massage, strength training, and even cognitive behavioral therapy for insomnia (CBT-I). This type of meta-analysis allows researchers to evaluate and rank treatments even if they weren’t directly compared in individual studies.

Importantly, 68% of the trials included in the analysis had some design flaws, meaning the findings are helpful but not conclusive. Still, the trends are clear.

The 3 Best Exercises to Improve Sleep

1. Yoga

• +113 minutes of total sleep time
• +15.8% increase in sleep efficiency
• -31 minutes to fall asleep

Yoga came out as the most effective form of movement for improving sleep. The combination of gentle stretching, breathwork, and mindfulness helps lower cortisol and activate the body’s natural relaxation response.

2. Walking or Jogging

• -9.7 points on the Insomnia Severity Index
• Supports circadian rhythm and mood balance

This moderate aerobic activity improves energy use, reduces anxiety, and strengthens the body’s internal clock — all of which are vital for better sleep.

3. Tai Chi

• +54 minutes of total sleep
• -26 minutes in time to fall asleep

Rooted in Chinese tradition, Tai Chi blends graceful movement with deep breathing. It’s especially effective for sleep when insomnia is linked to stress or emotional tension.

How to Choose the Right Exercise for Sleep

• Pick something you enjoy — the best exercise is one you’ll stick with
• Aim for at least 3–4 times per week
• Avoid intense workouts close to bedtime
• Pair movement with relaxation techniques, such as acupressure, to deepen results

Acupressure for Sleep: 3 TCM Points to Use Before Bed

In Traditional Chinese Medicine, insomnia is often due to disturbed Heart Shen (spirit), imbalanced Qi, or tension in the Liver and Heart channels. Acupressure offers a gentle, effective way to rebalance energy and calm the mind — perfect before bedtime.

Here are three of the most effective acupoints for promoting restful sleep:

1. GV-20 (Baihui – Hundred Meetings)

• Location: At the crown of the head, where the midline of the skull meets a line drawn between the tops of the ears
• How to apply: Use your middle fingers to apply light pressure or small circular massage for 1–2 minutes
• Benefits: Calms overactive thoughts, clears mental fog, and balances upward-rising energy that can prevent restful sleep

2. PC-6 (Neiguan – Inner Pass)

• Location: On the inside of your forearm, three finger widths above the wrist crease, between the two tendons
• How to apply: Press gently with your thumb in circular motions for 1–2 minutes on each side
• Benefits: Calms the Heart, reduces anxiety, eases emotional tension, and promotes a settled nervous system

3. HT-7 (Shenmen – Spirit Gate)

• Location: On the wrist crease, near the pinky side, in a small depression just outside the tendon
• How to apply: Gently press or massage the point for 1–2 minutes on each wrist
• Benefits: Nourishes Heart Qi, relaxes the mind, and is especially helpful when stress or emotional overwhelm keeps you awake

How to Use These Acupoints in a Nightly Routine

1. Create a calming space — dim the lights, silence your phone, and sit or lie down comfortably
2. Apply acupressure in this order:
   • Start with GV-20 to clear mental tension
   • Move to PC-6 to calm the chest and regulate the Heart
   • Finish with HT-7 to ease the mind and guide you into sleep
3. Use deep, slow breathing during each press — inhale through the nose, exhale through the mouth
4. Repeat nightly for best results

Want more point combinations and detailed techniques? Explore our full guide to acupressure points for sleep insomnia, which includes diagrams and instructions.

Final Thoughts: A Holistic, DIY Approach to Restful Sleep

Combining evidence-based exercise with time-tested TCM acupressure offers a powerful, natural path to better sleep — no pills, no side effects. Yoga, walking, and Tai Chi each offer different benefits, but they all help your body regulate stress and restore balance. When paired with acupressure on GV-20, PC-6, and HT-7, you give your body and mind the cues they need to let go and rest.

Try this combination tonight and see how your body responds. Over time, it could become the most reliable, calming part of your day — one that leads you straight into the deep, uninterrupted sleep you deserve.

For more natural remedies, weekly wellness routines, and TCM wisdom, visit TCMTips.com and subscribe to our newsletter.

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