No single finger directly "helps" you sleep, but acupressure uses your index and middle fingers to stimulate points like Anmian (behind the ear) or Yin Tang (between eyebrows) for relaxation, while the pinky finger side (HT7) on the wrist is also key for calming the mind, all promoting sleep by triggering calming signals or easing tension.
Neiguan (PC6) – “Inner Gate”
This is the area on the inner wrist, about three finger widths below the wrist crease, between the tendons. Pressure here can help calm the heart and reduce anxiety. It promotes sleep by relieving stress.
Try Dr. Andrew Weil's ``4-7-8'' breathing trick to help you fall asleep in less than 1 minute: You simply breathe in through your nose for four seconds, hold your breath for seven seconds, and exhale through your mouth for eight seconds.
To 100% fall asleep, focus on consistent sleep hygiene (same schedule, dark/cool room, no screens/caffeine/alcohol before bed), practice relaxation like the 4-7-8 breathing technique or progressive muscle relaxation, and if awake for 15+ mins, get up and do something calm until sleepy, rather than forcing it, to build a strong bed-sleep association.
Gamaldo recommends warm milk, chamomile tea and tart cherry juice for patients with sleep trouble. Though there isn't much scientific proof that any of these nighttime drinks work to improve your slumber, there's no harm in trying them, Gamaldo says.
The "3-2-1 Bedroom Method" (or a variation like the 10-3-2-1 rule) is a sleep hygiene strategy to improve rest by staggering when you stop certain activities before bed: stop heavy food/alcohol 3 hours before, stop work/mental stress 2 hours before, and turn off screens (phones, TVs, computers) 1 hour before sleep, creating a better wind-down for your body.
The forbidden points—LI4, SP6, BL60, GB21, and CV3—are traditionally avoided during pregnancy due to their potential to induce labor or stimulate strong physiological reactions. Always consult with a healthcare professional before using acupressure to ensure both the safety of the mother and the baby.
Regardless of the insomnia aetiology, Magnesium-melatonin-vitamin B complex supplementation reduces insomnia symptoms, as well as its consequences, thus improving the patients' quality of life and preventing potential unwanted clinical, social, economic, or emotional repercussions.
How to improve deep sleep naturally: 8 science-backed tips
The 3-2-1 sleep rule is a simple wind-down routine: stop eating and drinking alcohol 3 hours before bed, stop working/mentally stimulating activities 2 hours before, and turn off screens (phones, TVs) 1 hour before sleep, helping you transition to rest by reducing stimulants and preparing your mind and body. It's often part of a larger 10-3-2-1-0 rule, which also adds no caffeine 10 hours prior and no hitting snooze (0) in the morning.
The unhealthiest sleeping position is generally considered to be sleeping on your stomach (prone position), as it forces your neck to twist and flattens the natural curve of your spine, leading to neck, back, and shoulder pain, numbness, and poor sleep quality. An overly curled fetal position is also harmful, causing joint stiffness and restricted breathing, while sleeping on your back can worsen snoring and sleep apnea for some individuals.
It can address sensory discomfort while having calming effects on the body. However, long-term “dinosaur hands” sleeping can also have negative effects on blood flow and contribute to pain or stress on the wrists, hands, or arms.
Here are some common foods that can cause sleepiness and make you feel lazy or low-energy after eating:
Relax, unwind and try meditation to help you sleep
Avoid electronic devices at least an hour before bed, as mobiles, tablets and computers all throw out blue light that stops sleep. Reading, listening to soft music or a podcast, or sleep meditation can all help if you have trouble sleeping.
Herbal teas like chamomile and valerian can help you fall asleep faster and improve your sleep quality. Drinking water throughout the day keeps you hydrated, which is important for better sleep.
To fall asleep fast using the military method, practice progressive muscle relaxation by tensing and releasing muscle groups from your face down to your toes, combine with deep, controlled breathing, and clear your mind by visualizing a peaceful scene (like a canoe on a lake or a hammock) or repeating "don't think," aiming for mastery after about six weeks of practice for potential 2-minute sleep onset.
Best Foods for Sleep
Close your lips and breathe in through your nose, count 1-4 in your head and try to sleep. Try to hold your breath for 7 seconds. After, breathe out with a whoosh sound for at least 8 seconds. Try and avoid being too alert after each cycle.
Improve Sleep Timing & Consistency
In his piece, he revealed that through his years of research, he's found that rumination is the biggest thing that causes poor sleep. He says that being worried about something at night has affected his own ability to fall asleep.
Insomnia: How do I stay asleep?