Regardless of age, sleep is crucial. Adults should aim for 7 to 9 hours of sleep every night, according to experts, though as people age, their sleep requirements may vary significantly.
Over the course of your life, you may hear different messages regarding the value of sleep. The emphasis may change as you age to prevent or postpone chronic illnesses and ailments.
The CDC reports Trusted Source that a lack of sleep is associated with depression, heart disease, and type 2 diabetes. They also note that about one-third of people in the United States report not getting enough sleep.
Even though each person is unique, you may experience certain mental and physical health problems at particular points in your life. Regardless of how many birthdays you’ve celebrated, here’s how to get the sleep you require.
As you become older, how much sleep do you need?
Even though sleep is crucial at every stage of life, there are specific reasons why you need it and how much you require, and these might alter with time.
Teenagers between the ages of 13 and 18 should aim for 8 to 10 hours of sleep every 24 hours, according to the CDC. The rules alter as a person reaches adulthood:
- Individuals between the ages of 18 and 60 ought to sleep for at least seven hours per night.
- Individuals between the ages of 61 and 64 require 7 to 9 hours of sleep every night.
- Seven to eight hours of sleep per night are necessary for people 65 and older.
The National Institute on Aging Trusted Source believes it a misconception that people need less sleep as they age and recommended that adults get 7 to 9 hours of sleep each night.
Adults should get at least seven hours of sleep per night, according to the American Academy of Sleep Medicine and Sleep Research Society (Trusted Source).
While sleeping longer than nine hours is generally not advised for healthy individuals, it may be suitable for young adults, those recuperating from illness, or those attempting to catch up on sleep.
According to Lauri Leadley, a licensed polysomnographic technologist, clinical sleep educator, and president of Valley Sleep Center, “adults require the same amount of sleep throughout their lifetime.”
However, she admitted that as you age, it can become harder to fall asleep. “Consistent deep sleep is problematic for older adults because they spend less time in the deeper REM stages of sleep,” she said.
“As people age, their circadian rhythms alter, resulting in earlier sleeping and waking hours.”
What are the sleep stages?
The National Institute of Neurological Disorders and Stroke Trusted Source lists four sleep stages, each important in its own way.
Stage 1 Non-REM sleep Heartbeat, breathing, and eye movements slow down.
Stage 2 Non-REM sleep Heartbeat and breathing continue to slow. Temperature drops. Eye movements cease. Brain activity slows with brief intervals of electrical activity.
Stage 3 Non-REM sleep Heartbeat and breathing slow to the lowest levels of sleep. Muscles relax. It may be hard to wake up.
Stage 4 REM sleep Eyes move from side to side rapidly, despite being closed. Mixed brain activity. Dreams typically occur in this stage.
Sleep at ages 18 to 25
Though you reach legal adulthood at age 18, research has consistently shownTrusted Source that the brain continues to develop until around age 25.
Leadley says quality sleep is essential to this development. During this time, you need sleep for:
- supporting continued brain development
- organizing and storing memories
- keeping up with academic and professional life
- maintaining mental and emotional health
- maintaining energy levels for day-to-day life
“Quality sleep aids the brain’s ability to organize and store memories,” she said. “Without it, one may feel forgetful more often. Lack of sleep may also result in the development of artificial memories.”
