How Sleep Changes With Age

From babies who cry through the night to teens who sleep all morning to older adults who just can’t seem to catch any z’s, sleep patterns and the amount of sleep you need change throughout our lives. This is due to a combination of biological factors — like the way our brain works while sleeping — plus lifestyle factors and underlying conditions.

Although sleep changes over your lifespan are normal, there are ways you can address potential age-related sleep issues and get better sleep to live a healthier life.

As you grow older, your sleep patterns change, as do your lifestyle habits. This can affect how long you sleep for — and the quality of sleep you get.

“How much we sleep changes dramatically as we age,” says Stephen Carstensen, DDS, a dental sleep doctor and consultant to the American Dental Association for sleep-related breathing disorders, who is based in Redmond, Washington. “There’s not a lot of consistency as we age.”

“As infants, we need almost 20 hours of sleep, with a lot of slow-wave sleep and rapid eye movement [REM] sleep,” says Alex Dimitriu, MD, double board-certified in psychiatry and sleep medicine and founder of Menlo Park Psychiatry & Sleep Medicine in California.

You need a lot of these deep types of sleep when you’re younger because of the significant brain development and learning happening at these ages, says Dr. Dimitriu.

“Adolescent sleep behavior is poorly understood, but scientists know the circadian rhythm and executive function sections are undergoing rapid maturation at different rates for each person,” says Dr. Carstensen.

“Being an adult does not mean sleep is not important,” says Dimitriu.

“Chronic pain and medications can all have an effect on making sleep lighter, more fragmented, and less restorative overall,” says Dimitriu.

In general, it’s best to avoid screens for two hours before bedtime, maintain a good sleep environment that’s dark and quiet, and only use the bed for sleep and intimacy, says Carstensen. You can also try reading in a chair and going to bed once sleepy.

If you think your sleep problems may be due to a chronic condition or medication, talk to your healthcare team.

“The hormone changes of menopause affect every body process, including less ability to control body temperature and less muscle tone in the upper airway, which increases the risk of sleep apnea,” says Carstensen.

How you feel during the day is a telltale sign of how you’re sleeping at night.

“Excessive daytime sleepiness, an irresistible urge to sleep, or a heavy reliance on stimulants should prompt a discussion with a professional,” says Dimitriu.

Don’t brush sleeplessness off as a “normal part of aging,” because it doesn’t have to be. When in doubt, see a professional.

“Take snoring and daytime sleepiness seriously and work to find an answer,” says Carstensen, adding that fixing sleep problems significantly improves the quality of life for some.

• Sleep changes throughout your life are normal, but it doesn’t mean you have to accept poor sleep as part of your life.
• Understanding factors that may contribute to less or lower quality sleep at different phases of life — like chronic conditions or medications that hamper sleep in older adults — can help you and your doctor identify solutions for better sleep.
• Speak to your doctor if you’re experiencing excessive daytime sleepiness or reliance on stimulants like caffeine.