The recommended pressure points for improving sleep are: KD1 (the middle of the foot just behind the middle toe) SP6 (the inside of your lower leg, about four inches above the ankle) PC6 (the middle of your arm, about three inches from your hand)
Gently massage acupoint Yintang located in between the eyebrows to calm the mind. Massage or hold acupoint Joining Valley (LI 4) located in the center of the fleshy part of the hand between the thumb and index finger. This will relieve tension in the neck, shoulders, and upper back.
These include locations behind the ears, on the forehead, and around the feet and ankles. Acupressure is a component of traditional Chinese medicine that may help ease some symptoms of health issues, including insomnia.
The pineal gland, located within the brain's two hemispheres, receives signals from the SCN and increases production of the hormone melatonin, which helps put you to sleep once the lights go down.
Cortisol, commonly known as the “stress hormone,” has a natural rhythm that peaks in the morning to help you wake up. However, during times of stress (and let's face it, menopause itself is often stressful), cortisol may spike earlier than usual—often around 3 AM.
To promote sleep specifically, Testa recommends Swedish massage. This form of massage therapy is known for its relaxation benefits. Scalp and facial massages may be beneficial for stress and tension relief, too. “It's always surprising how much tension can be held in the muscles of the face and head,” says Testa.
The best sleeping position for is on your side with a pillow or blanket between the knees. Side sleeping can also relieve symptoms for those with neck or back pain. Choose a pillow with a loft, or thickness, that matches the distance between your neck and your shoulder.
Cut out caffeine 10 hours before bed. Don't eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 2 hours before bed.
Common causes of long-term insomnia include: Stress. Concerns about work, school, health, money or family can keep your mind active at night, making it hard to sleep. Stressful life events, such as the death or illness of a loved one, divorce, or a job loss, also may lead to insomnia.
Wanting to sleep but being unable to can happen for many reasons. Stress, anxiety, hormonal imbalances, and lifestyle factors can all disrupt your body's natural sleep cycle.
Apply pressure to the head, focusing primarily on the area around the temples and the base of the skull. Apply little pressure in a circular motion to these areas. This not only reduces the amount of tension you feel, but it also alleviates mental fatigue.
Then the SCN triggers the release of cortisol and other hormones to help you wake up. But when darkness comes at night, the SCN sends messages to the pineal gland. This gland triggers the release of the chemical melatonin. Melatonin makes you feel sleepy and ready for bed.
Low vitamin D levels have been associated with insomnia as well as other sleep interruptions by researchers who found the deficiency may double the risk of sleeping less than four hours a night. In addition to supplements, you can increase your vitamin D intake by eating more fresh fish and vitamin-fortified foods.
Cortisol belly is weight gain in the abdominal area, sometimes referred to as abdominal obesity, caused by an excess of the stress hormone cortisol. It can happen to anyone experiencing prolonged stress. 1. Other factors can also contribute to fat accumulation in the abdomen.