The Calm Sleep pressure point (B 62) is located on the Bladder meridian and is one of the most clinically recognized points for addressing sleep disturbances and musculoskeletal discomfort. Positioned along the lateral aspect of the foot near the ankle, this point is classically used in Traditional Chinese Medicine (TCM) to treat insomnia, foot cramps, and heel pain. It also plays a significant role in balancing the nervous system and harmonizing circadian rhythms through its connection to the Yang Qiao Mai (Yang Heel Vessel).
Summary Table
| Attribute | Details |
|---|---|
| Pressure Point Name | B 62 – Calm Sleep |
| Body Area | Foot |
| Exact Location | 1/3 distance from outer anklebone to heel, in first indentation |
| Common Uses | Relieves insomnia, heel pain, foot cramps |
| Stimulation Technique | Hold with thumb while breathing deeply for 1–2 min |
| Contraindications | Avoid in pregnancy and acute ankle injuries |
Clinical Significance & Associated Conditions
The Calm Sleep pressure point is clinically applied for the management of:
- Sleep disturbances, including difficulty falling or staying asleep
- Heel and foot pain, especially due to plantar tension or overuse
- Restless legs or nighttime muscle cramps
- Nervous system imbalance, particularly sympathetic overactivity
- Lower body rigidity, stiffness, or postural imbalance
B 62 is the Confluent Point of the Yang Qiao Mai, which connects the Bladder meridian to pathways involved in spinal and neurological regulation. It plays an integral role in the synchronization of movement and rest, making it particularly effective for sleep-related conditions.
Location
B 62 is located just below the lateral malleolus (outer anklebone), about one-third of the distance toward the heel, in the first palpable indentation.
To locate:
- Sit comfortably and cross one ankle over the opposite knee
- Locate the outer anklebone
- Slide your finger downward and slightly backward until it rests in a small hollow between the ankle and heel bone
This point is often shown in foot acupressure charts and is easily accessible by hand.
How to Stimulate It
Follow this step-by-step technique to activate the Calm Sleep pressure point:
- Technique: Use the thumb to apply direct pressure
- Direction: Press inward and slightly downward into the indentation
- Intensity: Moderate but comfortable pressure
- Duration: Hold for 1–2 minutes
- Breathing: Coordinate with slow, deep breathing to enhance calming effects
- Repetitions: Can be repeated once or twice daily, particularly before bed
- Position: Best performed seated or lying down, with ankle supported
This point can be used alone or with other calming points in a pre-sleep acupressure sequence.
Benefits and Common Uses
B 62 is traditionally used to:
- Promote restful sleep and address insomnia or sleep irregularities
- Relax the lower limbs, reduce cramping, and support flexibility
- Alleviate heel and foot pain, especially from stress or tension
- Balance autonomic activity, helping regulate sympathetic overdrive and reduce hyperarousal
In TCM, it is said to clear heat, calm the spirit, and open the Yang Qiao Mai, supporting rhythm between active and resting states in both mind and body.
Physiological Functions & Mechanisms
Anatomically, B 62 lies near:
- The sural nerve
- The peroneal retinaculum
- The calcaneofibular ligament
Stimulation of this area may:
- Promote peripheral circulation in the foot and ankle
- Influence sensory nerve feedback related to muscle tone and balance
- Activate brain regions associated with circadian regulation and parasympathetic activity
- Modulate signals from the hypothalamus and brainstem, contributing to improved sleep onset
Practitioner Insight
In my experience, this point has consistently helped reduce restlessness at night. Applying pressure while breathing deeply creates a gentle descending sensation that often signals the body is transitioning into a more relaxed, receptive state.
Safety & Contraindications
Avoid or use caution in the following cases:
- During pregnancy, as B 62 may influence pelvic energy pathways
- In the presence of ankle trauma, swelling, or skin infection
- For individuals with severe vascular issues in the lower limbs
Apply pressure gradually and monitor for sensitivity. Refer to our acupressure safety guide for detailed precautions.
As always, listen to your body and stop if discomfort arises.
Related Points & Techniques
B 62 is commonly paired with:
- K 6 – Illuminated Sea to harmonize Yin-Yang Qiao balance and regulate sleep-wake cycles
- GV 20 – Hundred Meetings to settle the mind and reduce insomnia
- HT 7 – Spirit Gate for calming emotional agitation and promoting deeper rest
Complementary techniques:
- Deep diaphragmatic breathing during stimulation
- Guided meditation or body scan immediately after point activation
- Warm foot soaks before bedtime to enhance circulatory and calming effects
Scientific Perspective
Modern research supports the efficacy of foot-based acupressure points for improving sleep quality, reducing nocturnal awakenings, and lowering sympathetic nervous system activity. Stimulation of B 62 and related areas has been associated with improved heart rate variability and decreased cortisol levels, reflecting enhanced parasympathetic tone. PubMed Study