Easy DIY Foot Reflexology Before Bed To Sleep Better At Night

If you want to get a relaxing and rejuvenating sleep, you definitely need to try this DIY foot massage based on reflexology. Insomnia, light sleeping, too much coffee, and overthinking will become a part of the past once you start practicing this sleep-inducing method.

Plus, it’s so easy and simple that everyone can do it!

DIY Foot Reflexology

Through the stimulation of specific points on the hands, feet, ears, and face, we influence the entire body, including the glands and organs.

Applying pressure to the feet is considered to be a beneficial way to induce healthy sleep.

This is because there are around 15,000 nerves in the feet- hence; foot massage has soothing and calming properties.

The pressure is applied according to a feet map where all of the organs and other body parts are specified. For example, toes reflect the head and the ball of the foot reflects the chest.

Thanks to this chart, you can incorporate a 15-minute routine before bedtime to ensure you fall asleep easy and stay asleep and get the much needed rest without tossing and turning for hours.

How to Perform Reflexology at Home

First, relax the feet, one by one. You can gently press and squeeze them or knead them, whatever is good. Then, finish by pressing and holding the thumb on the solar plexus point of each foot for 5 to 10 seconds.

Second, on each foot’s bottom, gently walk the thumb up from the heel’s base to each toe. Then, press the reflex points with the thumb’s outer edge or tip of the forefinger.

Third, apply the relax techniques once more and end with another thumb press on the solar plexus point on each foot.

Fourth, gently run the fingertips down the bottoms, tops, and sides of the feet, barely touching the skin. Do this several times to soothe the nerves.

Final Thoughts

Without doubt, reflexology is an amazing technique which brings you in deep relaxation state where you’re more open to your own suggestions. Use this time to mention some pre-sleep affirmations, for example, ‘A kind and forgiving world sings me to sleep’.

Make sure you also count your blessings and mention the good times in your day and imagine how you would like your following day to be.

Extra Tip

  • If you have a partner, exchanging reflexology sessions can be a wonderful bedtime ritual
  • You can also use these techniques to help your child fall asleep easier