Herbie Murray
Sleep is a complex process of restoration and renewal for the body. While the amount of sleep a person needs varies from individual to individual, it is a myth that younger adults need less sleep than older adults. In fact, the amount of sleep a person needs does not change with age, but the perception of sleep does. While younger adults may feel that they need less sleep, their bodies and brains can grow accustomed to operating without adequate sleep, which can lead to issues with metabolism, mood, memory, and heart function in the long term.
| Characteristics | Values |
|---|---|
| Average sleep time for older adults | 7-8 hours |
| Average sleep time for younger adults | 7.5-8 hours |
| Average sleep time in the 1960s and 1970s | 8-8.5 hours |
| Average sleep time in the past few years | 7-7.5 hours or less |
| Sleep time recommended by the National Sleep Foundation | 7-9 hours for adults up to 64 years old; 7-8 hours for those over 65 |
| Average sleep time for 60-72 year-olds | 7.5 hours |
| Average sleep time for 18-32 year-olds | Almost 9 hours |
| Average sleep time for teens | 8-10 hours |
| Average sleep time for younger kids | More than 8 hours |
| Average sleep time for newborns | 16-18 hours |
| Average sleep time for preschool-aged children | 10-12 hours |
| Average sleep time for older, school-aged children and teens | At least 9 hours |
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What You'll Learn
Sleep requirements and age
The amount of sleep a person needs varies with age. Children and adolescents need more sleep than adults. The National Sleep Foundation recommends that teens sleep for eight to ten hours a night, while younger children require even more.
The average adult needs between 7.5 and 8 hours of sleep per night, although this can range from 6 to 9 hours or more, depending on the individual. However, the amount of sleep a person gets tends to decrease as they get older, with older adults sleeping for shorter periods than their younger counterparts.
While it is commonly believed that older people need less sleep, this is not necessarily true. Older adults require about the same amount of sleep as younger adults—seven or more hours per night. However, many older adults experience sleep disturbances and get less sleep than they need. This may be due to various factors, including medical conditions, medication, changes in their body clock, and the development of advanced sleep-phase syndrome, which causes them to go to bed and wake up earlier.
The decrease in sleep time with age may be due to a combination of factors. As people age, the processes underlying slow-wave sleep weaken, making it harder to stay asleep. Additionally, the stronger circadian rhythms weaken due to changes in body temperature and the release of the hormone melatonin, which can disrupt sleep patterns.
While the amount of sleep a person needs remains relatively constant throughout adulthood, their perception of sleep may change. Over time, insufficient sleep can impact a person's metabolism, mood, memory, and heart function, increasing the risk of various health conditions.
It is important to prioritize healthy sleep habits and address any sleep disturbances, regardless of age.
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Sleep and health
Sleep is a complex process of restoration and renewal for the body. While scientists are yet to determine exactly why humans need sleep, it is known that it is essential for almost all animals. Sleep is believed to be important for the processing of experiences and the consolidation of memories.
The amount of sleep we need varies from person to person, but on average, most adults require 7 to 9 hours of sleep per night. However, this can range from 6 to 10 hours, depending on the individual.
Sleep Across the Lifespan
The amount of sleep we need remains relatively consistent from our 20s into old age. However, our sleep patterns and quality of sleep can change as we age. For example, older adults may experience more disrupted sleep and spend less time in the deeper, more restorative stages of sleep.
Sleep Deprivation
Not getting enough sleep can have negative consequences for our health and well-being. Sleep deprivation can affect our metabolism, mood, memory, and heart function, increasing the risk for obesity, diabetes, forgetfulness, and heart disease. It can also lead to daytime sleepiness and a higher risk of accidents.
Optimizing Sleep
To optimize sleep, it is important to maintain a consistent sleep schedule, create a relaxing sleep environment, and establish a bedtime routine. Regular exercise, exposure to natural light, and avoiding caffeine, nicotine, and alcohol before bed can also improve sleep quality.
Sleep Disorders
Sleep disorders, such as insomnia, sleep apnea, and restless leg syndrome, are common and can significantly impact an individual's quality of sleep. It is important to address any sleep problems and seek professional help if needed to ensure healthy sleep as we age.
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Sleep disorders
Sleep is a basic human need and is critical to both physical and mental health. The amount of sleep needed varies from person to person and changes with age.
Insomnia
Insomnia is the most common sleep disorder, affecting about one-third of adults. It involves problems with falling or staying asleep. Insomnia can be episodic, persistent, or recurrent. To be diagnosed with insomnia disorder, the sleep difficulties must occur at least three nights a week for at least three months and cause significant distress or problems at work, school, or other areas of daily life.
Obstructive Sleep Apnea
Obstructive sleep apnea involves breathing interruptions during sleep, causing snoring, snorting/gasping, or breathing pauses. This interrupted sleep leads to daytime sleepiness and fatigue. It is more common in older adults, individuals who are overweight, men, and certain racial and ethnic groups.
Central Sleep Apnea
Central sleep apnea is rarer than obstructive sleep apnea and is caused by the brain failing to control breathing during sleep. It is more common in older adults and people with heart disorders or stroke.
Sleep-Related Hypoventilation
People with sleep-related hypoventilation experience shallow breathing, high carbon dioxide levels, and low oxygen levels during sleep. It is often associated with medical conditions like chronic obstructive pulmonary disease (COPD) or medication/substance use.
Non-Rapid Eye Movement Sleep Arousal Disorders
Non-rapid eye movement (NREM) sleep arousal disorders involve incomplete awakening from sleep, usually during the first third of sleep, accompanied by sleepwalking or sleep terrors. These episodes cause distress or problems with functioning. NREM sleep arousal disorders are most common in children and decrease with age.
Rapid Eye Movement Sleep Behavior Disorder
Rapid eye movement (REM) sleep behavior disorder involves arousal during sleep, with speaking and/or movement in response to dream events. These behaviors can cause injury to the individual or their bed partner and lead to social isolation or work-related problems.
Hypersomnolence Disorder
People with hypersomnolence disorder experience excessive sleepiness, even when getting sufficient sleep. They may have difficulty waking up in the morning and feel groggy or confused. This disorder typically begins in the late teens or adulthood and can lead to concentration and memory issues.
Narcolepsy
Narcolepsy is characterized by an overwhelming need to sleep or lapse into sleep multiple times a day. It is often accompanied by cataplexy, a sudden loss of muscle tone triggered by laughter or joking. Narcolepsy usually begins in childhood, adolescence, or young adulthood and is caused by a loss of specific brain cells.
Restless Leg Syndrome
Restless legs syndrome (RLS) involves an urge to move the legs, accompanied by uncomfortable sensations. The symptoms worsen during rest or inactivity and are partially or fully relieved by movement. RLS can disrupt sleep, leading to daytime sleepiness, and typically begins in the teens or twenties, affecting up to 3% of the population.
Circadian Rhythm Sleep-Wake Disorders
Circadian rhythm sleep-wake disorders occur when an individual's sleep-wake rhythms (body clock) become misaligned with the external light-darkness cycle. This misalignment results in ongoing sleep problems and extreme daytime sleepiness, causing distress or functional impairment. These disorders can be caused by internal or external factors, such as shift work or jet lag.
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Sleep stages
Sleep is broadly divided into two categories: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. The former is characterised by dreaming and brain activity similar to that of a waking person, while the latter is further divided into three stages, each of which the sleeper passes through multiple times a night.
Stage 1 NREM Sleep
Also known as N1, this is the lightest stage of sleep, lasting just one to seven minutes. The body is not yet fully relaxed, and the sleeper can be woken easily. Brain activity slows, and there are brief periods of movement.
Stage 2 NREM Sleep
Known as N2, this is still light sleep but the body enters a more subdued state. Heart rate and body temperature drop, and eye movement stops. Brain waves slow, but there are short bursts of activity that are thought to help resist external stimuli that might wake the sleeper. Stage 2 can last up to 25 minutes and gets longer with each sleep cycle.
Stage 3 NREM Sleep
Also known as N3 or deep sleep, this is the most difficult stage to wake someone from. Muscle tone, pulse and breathing rate all decrease further. Brain activity during this stage features identifiable patterns known as delta waves. This stage is thought to be critical for restorative sleep, allowing the body to recover and grow, as well as boosting the immune system. It may also aid insightful thinking, creativity and memory.
REM Sleep
During REM sleep, brain activity increases and the body experiences atonia, or temporary paralysis of the muscles, except for the eyes and the muscles that control breathing. REM sleep is associated with dreaming and is believed to be essential for cognitive functions like memory, learning and creativity.
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Sleep and genetics
Sleep is a genetically controlled aspect of human life. While environmental factors can impact the duration and intensity of sleep, genetic regulation is supported by the heritability of sleep traits, the identification of specific genetic polymorphisms that affect these traits, and the existence of familial sleep disorders.
Genetic model systems, such as zebrafish, fruit flies, and worms, have been developed to study sleep. These models have revealed that sleep is regulated by genes that are involved in normal neuronal function, and that some key features of sleep regulation are conserved across species.
For example, the DEC2 gene has been found to allow some people to be "natural short sleepers", functioning normally with just four to six hours of sleep a night. A mutation in this gene has been discovered to control levels of orexin, a hormone involved in maintaining wakefulness.
Additionally, the FABP7 gene has been linked to sleep patterns in humans, with a specific variant of the gene correlating with more fitful sleep and frequent awakenings.
The CRY1 gene has also been found to influence sleep-wake cycles, with carriers of a certain variant experiencing nighttime sleep delays of more than two hours.
These discoveries highlight the important role of genetics in understanding sleep regulation and its impact on human health.
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Frequently asked questions
The amount of sleep younger adults need varies from person to person. On average, adults need around 7 to 9 hours of sleep per night.
While older adults tend to sleep for fewer hours than younger adults, this doesn't necessarily mean they need less sleep. Older adults may have a narrower window of time in which they can fall asleep due to changes in their body clocks.
Younger adults are in a stage of life where their bodies and brains are still developing, so they require more sleep for proper recovery and development.
Not getting enough sleep can have short-term and long-term effects on a person's health and well-being. It can affect their metabolism, mood, memory, and heart function, increasing the risk for obesity, diabetes, forgetfulness, and heart disease.
