quick ROUTINE STRUCTURE
A simple bilateral HT7 practice to slow the pace of the last few minutes before bed.
Guided self-care with safety and location checks before the timer.
The exact PointWell sequence, timing, and single-session format have not been directly tested as a complete clinical protocol.
Exact protocol: not validated. 120 seconds; learning, safety and check-in are outside the timer.
Let your hands rest and allow your breathing to stay natural.
At left HT7, use steady, comfortable pressure for five seconds, then soften for one second. Repeat gently.
Release the left wrist completely and find HT7 on the right.
Repeat the same gentle rhythm on the right wrist. Keep your hand, jaw, and shoulders easy.
Let both hands rest. If you can, put the screen away and keep the next few minutes quiet.
PointWell offers general self-care and educational guidance and is not a substitute for diagnosis, treatment, or emergency medical care.
Ordinary bedtime wind-down, not sleep-disorder treatment.
If sleep problems are frequent, persistent, or affecting daytime functioning, consider professional evaluation.
Talk with a healthcare professional if you regularly snore loudly, stop breathing during sleep, wake up gasping, or have marked daytime sleepiness.
Use steady, comfortable pressure beside the tendon on the wrist crease. Ease off for sharp pain, increasing tingling, numbness, or unpleasant sensation.
Use light, comfortable fingertip contact. Do not press deeply or try to create a strong sensation.
HT7 (Shenmen) has long been used in East Asian medicine in connection with sleep, emotional settling, and nighttime rest. Yintang is traditionally used in calming and head-related contexts. Traditional use is not proof of modern sleep efficacy.
Manual HT7 acupressure has direct randomized-trial evidence in a specific insomnia population, but the intervention was repeated over weeks rather than delivered as a single short bedtime session. Broader sleep studies often use multiple points or special populations. Auricular Shenmen must not be confused with wrist HT7.
Supportive direct manual evidence with population/time-course limits
Limited / indirect for sleep
Insufficient
CBT-I remains best-supported for chronic insomnia
The exact PointWell sequence, timing, and single-session format have not been directly tested as a complete clinical protocol.
HT7 has been studied directly with manual acupressure in people with insomnia, but reviewed protocols used repeated practice over weeks. One two-minute PointWell session is not established as insomnia treatment or same-night sleep improvement.
For chronic insomnia, cognitive behavioral therapy for insomnia (CBT-I) is the most strongly recommended treatment. A short acupressure routine can be used as a personal wind-down practice, but it should not replace evidence-based insomnia care.
How settled do you feel right now?
Immediate self-report only; not a clinical outcome, treatment response, or efficacy measure.
You don’t need to do anything else with the routine tonight. Let the next few minutes stay quiet if you can.
