There you are, ready for bed.
You’re in a zen-like state, calm as a Hindu cow.
But then, something terrible happens.
Out of nowhere, your ears perk up and your mind begins to wander.
Some thought that has no place in your head starts to itch and you just can’t let go of it.
All hope of getting a good night sleep is lost.
Ever found yourself in this position?
It’s pretty unpleasant. isn’t it?
I wanted to share with you an incredible technique that can you can use to help you get a much better sleep; the nightly foot massage.
A Foot Massage?
Yes! Well, it’s technically called ‘foot reflexology’, but for simplicity’s sake, it’s a foot massage.
So, how can a foot massage help you sleep?
Did you know that your feet have a remarkable connection with your body?
Well, they do.
So much so that by rubbing certain pressure points, you can stimulate areas around your body that help you relax (among other benefits).
For reference, here’s an essential guide to the different pressure points on your feet and where they affect in your body:
- Your toes affect your head
- The ridges between your toes and the ball of your foot affect your shoulder/neck
- The balls of your foot affect your chest
- The arches affect the digestive organs
- The heels and ankles affect your reproductive system
Now, I can imagine you’re head is spinning with ideas on how you can use those areas of your feet, but today, we’ll focus specifically on how to get rid of insomnia.
Ready to start the massage?
It only takes 15 minutes and is easy to add to your nighttime routine.
All you need is:
- A comfortable place to sit or lie down
- A moisturising lotion or oil (I love coconut oil)
Here it is step by step:
1. The Warm-up
Start off by covering your hands with lotion (the more the merrier).
This will reduce the friction on your feet and help soothe you.
Choose a foot and gently rub up and down with your hands until it’s been completely covered.
Continue until you feel that you’re ready to apply more pressure.
End the warm-up by gently squeezing the upper middle part of the foot with your index finger and thumb for around 10 seconds. Pause and repeat 3 times.
You’ll now be ready to apply a bit more pressure.
2. The Caterpillar
Start at the bottom of the foot and walk your thumb up towards the top of each toe.
If it helps, imagine that your thumb is creeping up your foot like a caterpillar.
When you reach the tip of each toe, make sure to pay plenty of attention to the front, back and sides to ensure all pressure points.
3. Pinpoint and Focus
Since you’re trying to get a better sleep, we’ll be focusing a bit more on the ridges between your toes and the balls of your foot.
Place the palm of your hand on the middle of your foot and let your two of your fingers fall between the ridges of toes. Then rub back and forward until you feel satisfied.
Move to the next toes and continue until all of them have received plenty of attention.
Your almost finished. Just like any exercise, it’s best to warm down after you’ve finished.
Give your feet a light massage from top to bottom. This helps your mind ease the pressure of and acknowledge that the massage is coming to an end.
Finish the foot massage by lightly running your fingers up and down the feet repeatedly until they are barely touching the skin.
Now that you’re feeling relaxed, this is usually a good time to be thankful for the things that you’ve got in your life.
Often sleeplessness is caused by worrying and wanting new things. By shifting to what you’ve already got, you’ll put your mind at easy.
Also, don’t forget to do your other foot
The more you get in a habit of practicing this nighttime ritual, the easier it will get and falling asleep will be no problem at all.
EXTRA NOTE: For added benefit, give this massage to your partner - they might just return the favour and I’m sure they’ll appreciate it!