The amount of sleep we need changes as we age. Both sleep duration and quality tend to decline as we grow older, leveling off in the ninth decade. Infants need the most sleep, while older adults may need less.
It is more difficult to get a good night’s sleep starting in adulthood. Why do sleep needs shift from seventeen hours each night in infancy to seven or less in old age?The architecture of sleep changes over time due to physical and mental development and fluctuations in the body’s natural rhythm.
Note: The content on Sleepopolis is meant to be informative in nature, but it shouldnt take the place of medical advice and supervision from a trained professional. If you feel you may be suffering from any sleep disorder or medical condition, please see your healthcare provider immediately.
Why Sleep Changes As We Age
A healthy sleep-wake cycleregulates individualized bed and wake times, causing feelings of sleepiness at night and alertness in the morning. The cycle is sensitive to environmental and physiological changes, and recalibrates in response to fluctuations in body chemicals, lifestyle choices, and health conditions.
As the body produces less of the sleep-promoting hormone, melatonin, the cycle of sleep and wakefulness may change. A decrease in growth hormone levels can cause a decrease in deep sleep. Lifestyle habits more common in adults like drinking alcohol or caffeine can also affect sleep quantity.
Infants experience long periods of sleep that may total seventeen hours a day. Extended sleep periods in infancy allow for sustained release of human growth hormone, which stimulates muscle and bone growth.
To support their physical and psychological development, most babies, children, adolescents, and teenagers need more sleep than adults.
- Gross and fine motor skills
- Cognition
- Social interaction
- Intimacy and motivation
- Emotions
FAQ
???? What are the signs that a baby isn’t sleeping enough?
A:A lack of interest in people or the environment is a common sign of infant sleep deprivation.
During the aging process, the body and brain go through fewer physiological changes and sleep often becomes less restorative. Possible reasons include decreased release of melatonin and less time spent in deep N3 sleep.Altering may cause the following changes in your sleep patterns:
- It takes longer to fall asleep
- Deeper sleep is possible
- Three to four awakenings per night
- Regular trips to the toilet
- We need to get more restful sleep
- Sleeping in the evening, and rising in the morning
Variations In Age And Sleep Stage
Typical sleep consists of four stages: N1, N2, N3, and REM sleep. During N1,N2, and N3, breathing, heart rate, and blood pressure slow down, while the sleeper remains relatively still.
Babies sleep in N3 deep, slow-wave sleep for the vast majority of their sleep time. Slow-wave sleep decreases in childhood while REM sleep grows.
Further declines in slow-wave sleep in adulthood and old age may result in lighter, more fragmented rest with frequent awakenings.
General Sleep Recommendations
The National Sleep Foundation recently created sleep range recommendations based on age:
- Newborns (0-3 months):14-17 hours
- Infants (4-6 months) 12-15 hours
- Toddlers (between 1-2 years old): 11-14 hours
- Preschoolers (3-5 years old): 10-13 hours
- School-age children (6-13):9-11 hours
- Teenagers (14-17):8-10 hours
- For younger adults (age 18-25):7-9 hours
- Adults (26-64):7-9 hours
- Senior citizens (65+)7-8 hours
Sleep debt
The accumulation of sleep debt is the amount of sleep lost from insufficient sleep.
Newborns (14-17 Hours)
Newborns who are healthy usually spend the majority of their 24-hour day asleep. Rest is usually sporadic until they establish a regular circadian rhythm that produces melatonin at the same time each night. A newborn baby may sleep eight to 12 hours at night and accumulate the additional hours through naps.
Infants (12-15 Hours)
Infants start to form a pattern of sleep that is consistent over time. Infants typically fall asleep through the night by their first birthday and then take several daytime naps.
Toddlers (11-14 Hours)
Toddlers nap less often and their sleep becomes more consolidated at night. A toddler’s stage can cause sleep problems, such as nighttime awakenings, bedtime resistance, difficulty falling asleep, nightmares, or nighttime awakenings. Many experts advise a consistent bedtime routine to help prevent sleep problems, and early intervention with a child sleep specialist should they develop.
Preschoolers (10-13 Hours)
Napping continues to decline as children reach pre-school age. The risk of sleep problems may increase. These issues often include resisting bedtime, asking to sleep with parents, wanting to continue a fun activity, and waking up frequently at night. Nighttime fears, sleepwalking, and sleep terrors can also occur.
School-Age Children (9-11 Hours)
Teenagers (8-10 Hours)
Adolescents may experience a sleep phase delay due to natural circadian rhythm changes. This shift can make it more difficult for teens to fall asleep and wake up later in the night. Because most school start times are much earlier than a teenagers preferred wake time, many students do not get enough rest. Some may develop a delayed sleep phase syndrome (DSPS), which is a circadian rhythm disorder.
Younger Adults (7-9 Hours)
As people enter their early twenties, they spend more of their time in lighter sleep stages and less time in deep, refreshing sleep. As a result, young adults often feel less rested after waking up and may experience daylight sleepiness.
Adults (7-9 Hours)
Adults require 7-9 hours sleep each night. This range is determined by individual chronotype and genetic factors. But, one in three Americans doesn’t get enough sleep. This could be due to lifestyle factors like alcohol consumption and caffeine intake, school and work demands, parenting, stress and jetlag.
Older Adults (7-8 Hours)
The elderly often experience sleep problems such as less restorative sleep, difficulty falling asleep, and frequent awakenings throughout the night. Various causes contribute to potential sleep problems later in life, such as:
- Diminished melatonin production The brains pineal gland produces melatonin, a natural, sleep-promoting hormone. Studies show that night-time levels of melatonin in older adults are a quarter or less of those in younger people, which makes it harder to fall and stay asleep at night
- Chronic medical problems. Sleep problems can also be associated with certain health conditions. These conditions can include problems with the heart or lung, urinary issues that cause multiple trips to the toilet, and painful conditions such as arthritis.
- Advanced sleep phase syndrome.An increasing number of seniors suffer from advanced sleep phase syndrome (ASPS). This is a condition that affects the circadian rhythm and causes people to wake up earlier than normal. Some older adults may experience a pattern where they fall asleep at 6 p.m. and wake up at 3 a.m. or earlier.
Last Word From Sleepopolis
As we age, the body goes through physiological changes that are closely tied to quantity and quality of sleep. Infants and young children need greater amounts of deep and restorative sleep due to rapid physical, cognitive, and emotional growth.
Major growth developments decline as people grow older, leading to lighter sleep of shorter duration.Lifestyle choices like parenting and work can also influence sleep patterns. As we age, the prevalence of chronic illnesses and sleep disorders increases. Understanding the changes in sleep duration and health can help you sleep better and feel more relaxed.
