Quality sleep is crucial for good health. Massaging the following acupressure points as a bedtime ritual can help you release tension and get better-quality sleep.

This sequence starts at the feet and moves up the body. Starting at the feet brings the energy and focus down to the earth for grounding and ends with your face and scalp, which hold a lot of tension and residual mental chatter from the thoughts of the day.

Located on the top of the feet about one and a half inches above the web between the big toe and second toe. Use deep and firm pressure to massage and stimulate for four to five seconds.

Do each foot three to five times.

Located at the center of the heel on the bottom of the foot. Press into the center of the point in a circular motion using firm pressure.

Massage each foot for one to two minutes.

Wrists

Massage these three points on the wrist with small circles for 30 to 60 seconds.

Repeat three to five times on each side.

Located at the crease of the wrist below the thumb on the inside of the forearm.

Located about three fingers below the crease of the wrist in the middle of the forearm.

These are four points located on the top of the head. Massage them by gently stroking your fingers over your scalp starting at the hairline and moving toward the back of your head. When you get to the very top of your head, gently massage the points, then finish by combing your fingers to the back.

Repeat five times or more.

Starting at the temples and moving toward the back of your head, comb your fingers along the sides of your head, massaging tense muscles. This will further relax your scalp and the muscles that tense the jaw.

Located directly between the eyebrows. Using your index and middle fingers, do a crisscross massage in the form of a yin-yang (taiji) symbol.

Located at the center of the eyebrows. Starting on the inside of the eyebrows (close to the bridge of the nose), gently squeeze them, moving toward the outer edges.

Located in the tender depression at the temples.

Massage with gentle circles for one to two minutes.

Located on the cheek at the corner of the jawbone. This area holds a lot of tension from stress, so massage with gentle circles for one to two minutes.

Located on the side of the neck behind the earlobe where the edge of the skull meets the neck muscles, there is a soft depression that your fingers will slide into.

Gently massage in circles for one to two minutes.