Exactly how much sleep you need depending on your age

Different stages of life bring their own sleep needs due to biological and cognitive changes, and this can be further affected by stress and responsibilities that come with age. Adequate sleep plays a vital role in overall wellbeing, according to experts in the field.

Things change as we age. Our bodies need different things and there are many factors at play when it comes to sleep quality. Here, experts including a sleep therapist and a GP explain what happens.

How much sleep you need depending on your age

During early adulthood, aged 18-25, sleep is key to brain functions and emotional health. "During this age period, cognitive functions, emotional regulation and the maturation of the brain's prefrontal cortex (responsible for decision-making and impulse control) are all heavily influenced by adequate sleep," highlights Denise Iordache, sleep therapist and founder of JoySpace Therapy.

Seven to nine hours of sleep per night are crucial during these years for optimal brain development, learning, and memory. "Young adults benefit from high melatonin production, meaning they find it easier to get to and stay asleep," Dr Hana Patel, an NHS GP and resident sleep expert with Time4Sleep, explains.

However, she notes that they often experience shifting sleep patterns, preferring late nights and morning lie-ins.

Circadian rhythms tend to settle down once individuals enter young adulthood, ages 26-44, when the body and brain have reached maturity.

Iordache explains, "During this period, circadian rhythm stabilises, with most adults being able to maintain regular sleep patterns. Melatonin production starts to decline slightly with age, but sleep-wake cycles remain relatively stable."

He adds that many adults in this age range have busy schedules, so maintaining consistent bedtimes and wake-up times is crucial for overall health and wellbeing. Theresa Schnorbach, a psychologist and sleep expert at Emma - The Sleep Company, emphasises the importance of adequate sleep during this period for cognitive function, physical health, and stress management.

However, she acknowledges that work and family responsibilities may impact adults' sleep schedules. Iordache further adds: "Their bodies still recover well from sleep, but insufficient rest can lead to fatigue, affecting physical and mental health."

As people reach middle age (45-59), their body's efficiency at repairing itself may start to decline. Schnorbach notes: "Those aged between 45-59 may need slightly more sleep to feel fully rested and recover from daily activities. They also might experience more difficulty falling and staying asleep."

People in this age group might also start going to bed earlier.

"Circadian rhythms may start to shift, with a tendency to feel tired earlier in the evening," adds Iordache. Hormonal changes can also significantly impact middle-aged people's quality of sleep, especially in women who are going through perimenopause and menopause.

Patel explains: "During menopause, patients often report nights of disturbed sleep. This is common for people experiencing menopause, as swinging oestrogen levels can cause night sweats, heat intolerance, insomnia and occasionally nightmares."

For mature adults aged 60+, Iordache explains: "During this life stage, sleep becomes crucial for maintaining cognitive function and immune health. Ageing bodies require more time to recover but factors like health conditions, medication use, and changes in circadian rhythms may affect sleep patterns."

Older adults often experience a natural shift in circadian rhythms. Schnorbach explains: "Circadian rhythm often shifts earlier, leading to earlier bedtimes and wake times. Melatonin production may also decrease."

People over 60 are also more likely to experience sleeping issues.

Patel says: "Older adults are also more prone to conditions like sleep apnoea and insomnia, and many adults over 60 experience poor sleep."

How can people of all ages improve their quality of sleep?

Schnorbach suggests consistency is key. "Going to bed and waking up at the same time every day helps regulate your body's internal clock, making it easier to fall asleep and wake up feeling refreshed," she says.

Ensure you're soaking up as much daylight as possible, too. "Natural sunlight exposure can boost your energy levels, improve mood, and regulate your sleep-wake cycle," Schnorbach notes. "Sunlight helps your body produce serotonin, which later converts to melatonin, the hormone responsible for sleep."

To further prepare for a restful night, consider relaxation techniques before bed. "Incorporate calming activities like journaling or reading to help clear your mind and reduce stress," Schnorbach recommends.