Overview
What is it?
Acupressure is a non-invasive technique that involves applying firm manual pressure to specific points on the body, known as acupoints. These points are believed to stimulate therapeutic effects, such as improving sleep quality. Acupressure is rooted in traditional Chinese medicine and is often used as a complementary therapy for various health conditions, including sleep disorders.
How does it work?
Acupressure works by stimulating specific acupoints, which are thought to regulate the balance of Yin and Yang forces, Qi (energy), blood, and body fluids. This stimulation may help reduce stress, anxiety, and other factors that contribute to poor sleep. By promoting relaxation and balancing physiological functions, acupressure can improve sleep onset latency, total sleep time, and overall sleep efficiency .
What are the benefits?
Acupressure has been shown to improve sleep quality by reducing the time it takes to fall asleep, increasing total sleep time, and enhancing sleep efficiency. It may also help alleviate symptoms of anxiety, depression, and fatigue, which are common contributors to insomnia. Studies suggest that acupressure can lead to a 13%-19% improvement in sleep quality scores, such as the Pittsburgh Sleep Quality Index (PSQI) .
Effectiveness
What does the research say?
Research indicates that acupressure can significantly improve sleep quality. A meta-analysis of 13 trials involving 968 participants found that acupressure improved PSQI scores by 13%-19% compared to sham treatments . Another study reported that acupressure improved sleep quality by 41% in the treatment group, compared to 17% in the sham group and 2% in the control group . Additionally, acupressure has been shown to reduce sleep onset latency by 7.5 minutes and increase total sleep time by 42.8 minutes in some studies .
Side Effects
Bruising
Bruising may occur at the acupressure points due to the firm pressure applied during the treatment. This is usually mild and resolves on its own .
Mild discomfort
Some individuals may experience mild discomfort during or after the application of acupressure, particularly if the pressure is too intense .
Temporary soreness
Temporary soreness at the acupressure points is possible, but it typically subsides within a short period .
Evidence
Clinical Studies & Trials
[1] Fibromyalgia: Pathogenesis, Mechanisms, Diagnosis and Treatment Options Update
This review discusses the pathogenesis and treatment options for fibromyalgia, including non-pharmacological approaches like acupressure.
View study[2] Acupressure effect on sleep quality: A systematic review and meta-analysis
This meta-analysis evaluates the effects of acupressure on sleep quality, finding a 13%-19% improvement in PSQI scores compared to sham treatments.
View study[3] Acupuncture for insomnia
This review explores the benefits of acupressure for improving sleep quality, noting its potential to reduce sleep onset latency and increase total sleep time.
View study[4] Acupuncture for chemotherapy-associated insomnia in breast cancer patients: an assessor-participant blinded, randomized, sham-controlled trial
This clinical study found that acupressure significantly improved sleep onset latency, total sleep time, and sleep efficiency in breast cancer patients with insomnia.
View study[5] Effects of different physiotherapy modalities on insomnia and depression in perimenopausal, menopausal, and post-menopausal women: a systematic review
This review highlights the benefits of acupressure for improving sleep quality in menopausal women, with a 41% improvement in sleep quality reported in the acupressure group.
View study[6] Interventions for improving sleep quality in people with chronic kidney disease
This review examines the effects of acupressure on sleep quality in patients with chronic kidney disease, noting improvements in sleep latency and total sleep time.
View study