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| - Last Updated on June 7, 2024 by Neelam Singh
Quick Take
A social media post suggests that pressing your inner wrist can help you sleep super fast. After reviewing the available evidence and studies, we determined this claim to be Mostly False.
The Claim
A viral Facebook post claims that pressing your inner wrist just below the pinkie finger can help you fall asleep quickly.
Fact Check
What is acupressure?
Acupressure is an alternative medicine technique based on the concept of life energy flowing through meridians in the body. In treatment, physical pressure is applied to acupuncture points with the aim of clearing blockages in these meridians. Traditional Chinese Medicine proposes that stimulating these points can reduce various health issues, including sleep disorders.
What is the spirit gate point and how reliable is it?
The Spirit Gate Point, also known as Shenmen (HT7), is located on the inner wrist, just below the pinkie finger. According to Traditional Chinese Medicine, stimulating this point can help calm the mind, relieve anxiety, and promote better sleep. Some studies suggest that acupressure can have positive effects on sleep. But, the evidence is often anecdotal or based on small sample sizes, and hence inconclusive.
Can pressing your inner wrist help you sleep super fast?
No, not really. But it may help you sleep better, to an extent, if practised regularly. Acupressure, including pressing the Spirit Gate Point, might help some people relax and potentially improve sleep quality to an extent. However, it is not a guaranteed or scientifically proven method for instant sleep. Recent studies demonstrate positive outcomes in individuals who received acupuncture stimulation at HT7, including improvements in sleep quality, reduction in psychological stress, alleviation of withdrawal symptoms, and positive therapeutic effects for alcohol abstinence.
Several studies have explored the broader effects of acupressure on sleep:
- Menopausal Women: Acupressure was found helpful in improving sleep quality for menopausal women, relieving sleep disorders among them. Another study offers evidence for the efficacy of acupressure on postmenopausal insomnia.
- Older Residents: It improved the sleep quality of older residents, significantly reducing nighttime awakenings awakenings.
- Nursing Home Residents: Another study shows it reduced psychological distress and improved the quality of sleep in nursing home residents.
- Adolescents: A study on adolescents showed increased sleep duration after six months of acupressure treatment.
- Long-term Care Facility Residents: Acupressure potentially improved insomnia among long-term care facility residents.
These studies provide promising insights. However, many of these studies did not focus on the Spirit Gate Point specifically, and the overall evidence remains inconclusive. A research (meta analysis including 67 studies) concludes that acupressure might improve sleep latency and duration, but these findings were based on few studies and were not confirmed when sham acupressure was used as a control. And, we still need further research with larger sample sizes to confirm these effects conclusively.
What does an expert say?
Dr Ubaid ur Rahman, a General Physician, from Holy Mission Clinic, New Delhi, states: “There is very little scientific evidence to support the use of acupressure as a reliable method for inducing sleep, especially instantly. It might have a calming effect for some individuals, but it should not be relied upon as a primary solution for sleep issues.”
As per our investigation, there is not enough research to conclude or confirm the effectiveness of HT7 or spirit gate acupressure point for sleep.
Why is sleep so important?
Sleep is critical for overall health and well-being. It allows the body to repair itself and the brain to bring together memories and process information. The National Sleep Foundation recommends 7-9 hours of sleep per night for most adults.
What are the consequences of poor sleep?
Poor sleep can have various negative consequences on physical and mental health. These include:
- Impaired Cognitive Function: Lack of sleep affects attention, alertness, concentration, reasoning, and problem-solving.
- Emotional Instability: Sleep deficiency can contribute to depression, anxiety, and stress.
- Physical Health Issues: Chronic lack of sleep can lead to serious health problems such as obesity, heart disease, high blood pressure, diabetes, and stroke.
- Decreased Immune Function: Poor sleep can weaken the immune system, making you more susceptible to infections.
What are the proven ways to improve your sleep?
Here are several scientifically-backed methods to enhance sleep quality:
- Maintain a Regular Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.
- Create a Restful Environment: Ensure your bedroom is dark, quiet, and cool. Use earplugs, eye shades, or white noise machines, if necessary.
- Limit Exposure to Screens Before Bed: The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, a hormone that regulates sleep.
- Exercise Regularly: Physical activity can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise close to bedtime.
- Watch Your Diet: Stay away from large meals, caffeine, and alcohol before bedtime. If you are struggling to sleep, avoid caffeine in the later half of the day. These can disrupt your sleep cycle.
Practice Relaxation Techniques: Techniques such as deep breathing, meditation, and progressive muscle relaxation (PMR) can help reduce stress and prepare your body for sleep.
In conclusion, the idea of pressing your wrist to fall asleep quickly is appealing, but it still lacks substantial scientific backing. Recent studies suggest that stimulating the Spirit Gate Point through acupuncture may have some beneficial effects on sleep and related health issues. However, we need further research to confirm these effects conclusively. Focusing on proven sleep hygiene practices remains a reliable approach to improving sleep quality.
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