ChillSleep
Movement & Body

Sleep-Promoting Self-Massage

Targeted massage of key pressure points to release tension and trigger drowsiness

5-10 minutes

Self-massage before bed helps release physical tension while providing a meditative focal point. By targeting specific areas that hold stress — temples, neck, hands, and feet — you can activate pressure points known to promote relaxation. This technique combines the benefits of touch therapy with mindful attention to the body.

How To Do It

  1. 1

    Sit comfortably and rub your hands together until warm.

  2. 2

    Massage your temples in small circles for 30 seconds, applying gentle pressure.

  3. 3

    Move to your neck, using your fingertips to knead the muscles at the base of your skull.

  4. 4

    Press the webbing between your thumb and index finger (LI4 point) for 30 seconds on each hand.

  5. 5

    Finish by massaging the soles of your feet, focusing on the arch and ball of each foot.

  6. 6

    End with long, slow strokes down your arms and legs, always moving toward your heart.

The Science Behind It

Massage triggers the release of serotonin and dopamine while reducing cortisol levels. The LI4 pressure point is recognized in acupressure for promoting relaxation. Studies show that even brief self-massage can reduce heart rate variability and promote parasympathetic nervous system activation.

Tips

  • Use a small amount of lavender or chamomile oil for enhanced relaxation effects.

  • Warm your hands between each area to maintain comfort.

  • Apply firm but never painful pressure — it should feel soothing.

  • Combine with deep breathing, exhaling as you apply pressure.

Best For

Falling asleepMuscle relaxationEvening wind-downStress relief

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