Can Acupuncture Help With Sleep? What the Research Shows

Q: Can acupuncture help with sleep?

Yes, research is showing promising results. Clinical trials from hospitals and universities have found that people with insomnia who had acupuncture slept better, and poor sleep is one of the most common reasons people come to see me.

What the research shows

Sleep Medicine, 2017 · Yin and colleagues, Shanghai

Real acupuncture compared with sham acupuncture

72 adults with insomnia had either real acupuncture or a sham (placebo) version. The real acupuncture group improved more on insomnia severity, sleep efficiency, total sleep time and mood.

Journal of the National Cancer Institute, 2019 · Memorial Sloan Kettering Cancer Center, New York

Acupuncture compared with the leading talking therapy for insomnia

160 people with insomnia after cancer treatment had either acupuncture or cognitive behavioural therapy for insomnia (CBT-I), the main therapy recommended for insomnia. Both groups slept better. For people with moderate to severe insomnia, response rates were similar: 66% with acupuncture and 75% with CBT-I. The improvements lasted to the 20-week follow-up.

PLOS ONE, 2025 · Zhang and colleagues

Sleep during the menopause

This review brought together 28 clinical trials involving 2,063 women with sleep problems during the menopause. Acupuncture improved sleep quality compared with sham acupuncture and with standard medication, with few side effects. The authors are calling for more large trials to build on these results.

Why people come to me for sleep

Poor sleep rarely comes on its own. It often sits alongside stress, a busy mind, hormonal changes or feeling run down. Traditional acupuncture looks at you as a whole person, so we look at how your energy, digestion, stress and routine fit together, not just the hours you sleep.

Many people find the treatment itself deeply calming. You rest for 20 to 30 minutes with a few very fine needles in place, and it is common to feel relaxed or a little sleepy afterwards.

What happens at your appointment

Your first appointment lasts up to 90 minutes. We talk about your sleep in detail: when it started, what your evenings look like, and what makes it better or worse. Afterwards I send you a written summary in Chinese medicine terms, with a treatment plan. Each follow-up starts with a catch-up on how your week and your sleep have been.

Simple things that help sleep

Keep your bedroom dark, quiet and a comfortable temperature.
Get up at the same time every day, even at weekends.
Exercise during the day, but not in the few hours before bed.
Avoid caffeine, alcohol and large meals in the evening.
Put screens away before bed, and write down any worries.

If poor sleep has lasted more than a month or is affecting your daily life, it is also worth speaking to your GP. Acupuncture works well alongside the care you get from them.

Can acupuncture help with sleep?