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How to have a restful sleep to restore your mind and body at night? Foot reflexology is a natural way to reduce stress and improve sleep. You can DIY a foot massage session at home easily. Let’s follow these simple steps to calm yourself and stay away from insomnia!

Common causes of insomnia

Insomnia means you have sleeping problems continuously like hard to fall asleep, hard to stay asleep, etc. Common causes are drinking too much caffeine beverages or alcohol, stress, anxiety, depression, noise, uncomfortable temperature, and bed. Poor sleep quality will make you feel tired and bad mood. Foot massage can help improve sleep quality. Here is the guide to a DIY foot massage at home.

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(1) Foot Reflexology Chart

Foot reflexology, Foot massage

With reference to foot reflexology chart above, our feet are full of reflex points. Different reflex points are corresponding to different organs and glands. Reflexology is like a foot massage and presses certain reflex points to stimulate the functions of organs and glands. And, your brain will get the message of relaxation. Remember to use reflexology in a proper way. Make sure you simulate the right nerves to avoid getting hurt.

Foot reflexology, Foot massage

(2) DIY Foot Massage

Step 1: Relax both feet first. Using your thumbs to press, squeeze, slap or knead your whole foot gently. Then, press and hold your thumbs on the “Solar Plexus” point for 5-10 seconds.

Step 2: Using your thumb to walk through from the base of the heel to each toe. Then, using the outer edge of your thumb or the tip of your forefinger to press the following reflex points for relieving the pains of corresponding areas.

Head or brain on the top of toes can enhance clarity and positive thinking.

Pituitary gland in the middle of the big toe can control the hormone secretion of all glands and control your growth.

Pineal gland on the outer side of the big toe can stimulate the secretion of melatonin to regulate sleep-wake cycles.

Thyroid gland in the big toe joint can balance the metabolism and help to burn energy effectively.

Solar plexus or diaphragm within the instep can reduce the stress and make you relax.

Neck or shoulders on the ridge of toes can release tension.

Step 3: Relax both feet again. Using your thumbs to press, squeeze, slap or knead your whole foot gently. Then, press and hold your thumbs on the “Solar Plexus” point for 5-10 seconds.

Step 4: Use your fingertips walking lightly on the top, bottom and sides of each foot like “breeze stroke”. Repeat this movement several times to sooth the nerves.

(3) Tips for Foot Massage

Foot reflexology, Foot massage

Massage lotion/oil: Rub your hands and use your body temperature to warm up the massage lotion or oil. This can soften your foot skin and make you feel relaxed.

Foot reflexology, Foot massage

Massage ball: You can roll the foot palm on a massage ball. It is better than using your thumbs or fingertips. It can provide enough pressure for your instep and heel to improve your digestive system.

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