Sleep is an essential part of a healthy lifestyle. Sleep is when the brain and body are able to process, integrate, and repair. But with demanding work schedules, family responsibilities, and busy social lives, American adults do not get enough sleep for optimal health. The 2018 National Sleep Foundation poll found that while we recognize the importance of sleep, most prioritize work, fitness, and other obligations. Just a quarter of American adults get the recommended seven to nine hours of sleep per night, and respondents ranked “sleep difficulty” as High.

What is “Good Sleep”?

Quality sleep is not just about the hours you spend in bed. Fragmented sleep can also disrupt the natural rhythm of the sleep stages, leading to a less productive rest. You may get exactly eight hours of sleep every night and still feel groggy as a result of light or restless sleep.

Sleep needs change as we age, and individual sleep needs can vary depending on a number of additional factors. Still-developing babies and young children require the most sleep, with most children sleeping 9-10 hours and babies sleeping as many as 18 hours a night. Teens require eight to 10 hours of sleep per night, and adults should be sleeping between seven and nine hours a night. According to the director of UC Berkeley’s Center for Human Sleep Science, Dr. Matt Walker, “Once you drop below seven hours, we can start to measure objective impairments in your brain and your body.” These recommendations do not change for older adults, though adults over 60 may experience more difficulty sleeping, their biological sleep need remains steady at an average of eight hours of sleep per night.

In addition to sleep duration needs, circadian rhythm can change depending on age and the individual. For example, teenagers are biologically predisposed to wake up and go to sleep later, which is contradictory with early school start times. Similarly, shift workers with constantly changing schedules may find it difficult to keep a consistent sleep/wake cycle which can significantly impact sleep quality. Research also suggests that women have a shorter circadian rhythm and require more sleep than men.

If you’re having difficulty with quantity or quality of sleep, make an acupuncture appointment! Acupuncture helps regulate and return balance to the body’s natural systems like the sleep-wake cycle, and could help you achieve those zzzz’s.