Who Needs More Sleep? Older or Younger?

In this article, you will learn about:

Middle-aged and elderly sleep
How much sleep do different age groups need?
The consequences of sleep deprivation for health and well-being
Common sleep disorders and how to treat them

Middle-aged and elderly sleep
How much sleep do different age groups need?
The consequences of sleep deprivation for health and well-being
Common sleep disorders and how to treat them
Frequently Asked Questions
Reference

Middle-aged and elderly sleep

There is a misconception that older individuals require less sleep, which is entirely untrue. The sleep needs of older individuals should be similar to those in middle age, though it may be more challenging to achieve the same quantity of sleep. Supporting evidence includes findings from large-scale surveys showing that despite older individuals actually sleeping less, they still report needing more sleep and may try to sleep longer on weekends or take naps during the day.

The difficulty in getting enough sleep for older individuals may be due to various factors, such as changes in the circadian rhythm, medical conditions, medications, lifestyle habits, and environmental factors. These factors can affect the quality and quantity of sleep, leading to increased sleep fragmentation, reduced slow-wave sleep, and decreased melatonin production. As a result, older individuals may experience more daytime sleepiness, fatigue, mood disturbances, cognitive impairment, and increased risk of falls and accidents.

How much sleep do different age groups need?

The amount of sleep that a person needs varies depending on several factors, such as age, lifestyle, health, and individual preferences. However, there are some general guidelines that can help determine the optimal sleep duration for different age groups. These are based on the recommendations of the National Sleep Foundation and the American Academy of Sleep Medicine, which are summarized in the table below.

Age Group	Recommended Hours of Sleep Per Day
Newborn (0–3 months)	14–17 hours
Infant (4–11 months)	12–16 hours (including naps)
Toddler (1–2 years)	11–14 hours (including naps)
Preschool (3–5 years)	10–13 hours (including naps)
School-age (6–12 years)	9–12 hours
Teen (13–18 years)	8–10 hours
Adult (18–60 years)	7–9 hours
Older adult (61–64 years)	7–9 hours
Senior (65 years and older)	7–8 hours

It is important to note that these are average estimates and not strict rules. Some people may need more or less sleep than the recommended range, depending on their individual needs and characteristics. The best way to determine how much sleep one needs is to pay attention to how one feels during the day. If one feels alert, energetic, and well-rested, then one is probably getting enough sleep. If one feels sleepy, fatigued, or irritable, then one may need more sleep.

It is also important to consider the quality of sleep, not just the quantity. Getting enough sleep does not guarantee good sleep quality, which depends on factors such as the sleep stages, the sleep cycles, and the sleep environment. Good sleep quality means that one falls asleep easily, stays asleep throughout the night, and wakes up feeling refreshed and ready for the day. Poor sleep quality means that one has trouble falling asleep, experiences frequent awakenings, and wakes up feeling groggy and unrefreshed.

The consequences of sleep deprivation for health and well-being

Sleep is essential for maintaining our physical and mental health, but many people struggle to get enough of it. According to the National Sleep Foundation, the recommended amount of sleep for adults is 7 to 9 hours per night, but about 35% of Americans report sleeping less than that on average. What are the effects of insufficient sleep on our health and well-being, and how can we improve our sleep quality and quantity?

The impact of insufficient sleep on health

Insufficient sleep can have various impacts on health, including a weakened immune system, impaired metabolism, accelerated skin aging, increased risk of cardiovascular diseases, diabetes, and even cancer. A study by Prather et al. found that people who slept less than 6 hours per night were more likely to catch a common cold than those who slept more than 7 hours. Another study by Spiegel et al. showed that sleep deprivation reduced glucose tolerance and insulin sensitivity, which are key factors in regulating blood sugar levels and preventing diabetes. Moreover, insufficient sleep can affect the production of growth hormone and cortisol, which are involved in tissue repair and stress response, respectively. This can lead to premature aging of the skin and other organs, as well as increased inflammation and oxidative stress. Furthermore, insufficient sleep can increase blood pressure, heart rate, and inflammation, which can contribute to the development of cardiovascular diseases. A meta-analysis by Cappuccio et al. found that short sleep duration was associated with a 48% increased risk of coronary heart disease and a 15% increased risk of stroke. Additionally, insufficient sleep can alter the expression of genes that are involved in various biological processes, such as immune function, cell cycle, and DNA repair. A study by Möller-Levet et al. found that one week of insufficient sleep (less than 6 hours per night) affected the expression of 711 genes, many of which are related to circadian rhythm and metabolism. Some of these genes are also implicated in the development of cancer, suggesting that insufficient sleep may increase the risk of cancer by disrupting the normal functioning of cells.

The impact of insufficient sleep on well-being

Insufficient sleep can also have various impacts on well-being, including reduced cognitive performance, mood disturbances, impaired memory, and increased risk of accidents. A study by Lim and Dinges found that chronic sleep restriction (4 to 6 hours per night for 14 days) resulted in significant impairments in attention, working memory, and executive function, which are essential for learning, problem-solving, and decision-making. Another study by Alhola and Polo-Kantola showed that sleep deprivation impaired both short-term and long-term memory, as well as the consolidation and recall of information. Moreover, insufficient sleep can affect the emotional regulation and mood of individuals, leading to increased irritability, anxiety, depression, and suicidal ideation. A study by Baglioni et al. found that insomnia was associated with a 2.6-fold increased risk of developing depression and a 3.4-fold increased risk of developing anxiety disorders. Furthermore, insufficient sleep can increase the risk of accidents and injuries, both at work and on the road. A study by Barger et al. found that medical interns who worked more than 24 hours consecutively made 36% more serious medical errors than those who worked 16 hours or less. Another study by Stutts et al. found that drowsy driving was responsible for 16.5% of fatal crashes and 13.1% of crashes resulting in hospitalization in the US.

How to improve sleep quality and quantity

There are several strategies that can help improve sleep quality and quantity, such as maintaining a regular sleep schedule, avoiding caffeine, alcohol, and nicotine before bedtime, creating a comfortable and dark sleeping environment, limiting the use of electronic devices at night, and engaging in physical activity and relaxation techniques during the day. A study by Irish et al. found that practicing good sleep hygiene, which includes these strategies, was associated with better sleep quality, less daytime sleepiness, and improved mood. Another study by Reid et al. found that moderate aerobic exercise (such as walking, jogging, or cycling) for 30 minutes, three times a week, improved sleep quality, reduced sleep latency, and increased total sleep time in adults with chronic insomnia. Moreover, relaxation techniques, such as meditation, yoga, progressive muscle relaxation, and breathing exercises, can help reduce stress and anxiety, which are common causes of insomnia. A study by Ong et al. found that mindfulness meditation, which involves paying attention to the present moment without judgment, improved sleep quality, reduced insomnia symptoms, and enhanced well-being in older adults with moderate sleep disturbances.

In conclusion, sleep is vital for our health and well-being, but many people do not get enough of it. Insufficient sleep can have various negative consequences, such as increased risk of chronic diseases, impaired cognitive and emotional functioning, and reduced quality of life. Therefore, it is important to adopt healthy sleep habits and seek professional help if needed, to ensure optimal sleep quality and quantity.

Common sleep disorders and how to treat them

Many people experience sleep problems at some point in their lives, but some have chronic or severe conditions that affect their health and well-being. Some of the most common sleep disorders are:

Sleep disorder	Description	Treatment
Insomnia	Difficulty falling asleep or staying asleep, resulting in daytime fatigue, irritability, and impaired performance.	Behavioral therapies, such as cognitive-behavioral therapy (CBT), relaxation techniques, stimulus control, and sleep hygiene. Medications, such as melatonin, benzodiazepines, or non-benzodiazepine hypnotics, may be prescribed for short-term or occasional use.
Sleep apnea	Pauses in breathing or shallow breathing during sleep, causing snoring, gasping, and frequent awakenings. This can lead to low oxygen levels, high blood pressure, and increased risk of cardiovascular disease and stroke.	Positive airway pressure (PAP) devices, such as continuous positive airway pressure (CPAP) or bilevel positive airway pressure (BiPAP), that deliver pressurized air through a mask to keep the airway open. Oral appliances, such as mandibular advancement devices (MADs) or tongue retaining devices (TRDs), that reposition the lower jaw or tongue to prevent airway collapse. Surgery, such as uvulopalatopharyngoplasty (UPPP) or tonsillectomy, that remove excess tissue from the throat to widen the airway.
Restless legs syndrome (RLS)	An uncomfortable sensation in the legs, usually at night, that causes an irresistible urge to move them. This can interfere with falling asleep or staying asleep, and cause daytime sleepiness and reduced quality of life.	Medications, such as dopamine agonists, benzodiazepines, opioids, or anticonvulsants, that reduce the symptoms of RLS. Iron supplements, if iron deficiency is a contributing factor. Non-pharmacological interventions, such as massage, stretching, exercise, or applying heat or cold to the legs.
Narcolepsy	A neurological disorder that affects the regulation of sleep and wakefulness, causing excessive daytime sleepiness, sudden attacks of sleep, and abnormal manifestations of rapid eye movement (REM) sleep, such as cataplexy (loss of muscle tone), hypnagogic hallucinations (vivid dreams), and sleep paralysis (inability to move).	Medications, such as stimulants, antidepressants, or sodium oxybate, that improve alertness, reduce cataplexy, and regulate sleep patterns. Behavioral strategies, such as scheduled naps, good sleep hygiene, and avoiding alcohol and caffeine. Lifestyle modifications, such as regular exercise, healthy diet, and stress management.

According to a recent study by the American Academy of Sleep Medicine (AASM), the prevalence of sleep disorders in the U.S. population is estimated to be 50% higher than previously reported, affecting about 85 million adults. The study also found that sleep disorders are associated with increased healthcare utilization and costs, as well as reduced productivity and quality of life.

Frequently Asked Questions

Q1: How does aging affect sleep?

Aging is associated with changes in the quantity and quality of sleep. As people get older, they tend to have more difficulty falling asleep, staying asleep, and getting enough deep sleep. These changes are partly due to hormonal and biological factors, such as the decline of melatonin production and the alteration of circadian rhythms. Aging is also linked to various health conditions, medications, and lifestyle habits that can interfere with sleep, such as chronic pain, depression, anxiety, caffeine intake, and lack of physical activity.

However, aging does not necessarily mean that people need less sleep. According to the National Sleep Foundation, the recommended amount of sleep for adults of all ages is 7 to 9 hours per night. Some older adults may be able to function well with less sleep, but others may experience negative effects on their mood, memory, cognition, and immune system. Therefore, it is important for older adults to maintain good sleep hygiene and seek professional help if they have persistent or severe sleep problems.

Q2: What are some signs of poor sleep quality?

Poor sleep quality can have various signs and symptoms, such as difficulty falling asleep or staying asleep, waking up too early or feeling tired throughout the day, having trouble concentrating or remembering things, experiencing mood swings or irritability, or having more frequent headaches or other health problems. Poor sleep quality can also affect your immune system, your metabolism, your cardiovascular health, and your mental well-being.

Q3: What are some natural remedies for insomnia?

Insomnia is a common sleep disorder that affects millions of people worldwide. It can be caused by various factors, such as stress, anxiety, depression, medical conditions, medications, lifestyle habits, or environmental factors. Some natural remedies that may help improve your sleep quality include:

Practicing good sleep hygiene, such as having a regular bedtime and wake-up time, avoiding caffeine, alcohol, nicotine, and heavy meals before bed, keeping your bedroom dark, quiet, and comfortable, and avoiding screens and other stimulating activities at least an hour before bed.
Using relaxation techniques, such as meditation, yoga, breathing exercises, progressive muscle relaxation, or guided imagery, to calm your mind and body before bed.
Taking herbal supplements or teas, such as chamomile, lavender, valerian, lemon balm, passionflower, or melatonin, that may have sedative or calming effects. However, you should consult your doctor before taking any supplements or herbs, as they may interact with other medications or have side effects.

Q4: When should I see a doctor for my sleep problems?

If your sleep problems persist for more than a few weeks or interfere with your daily functioning and quality of life, you should see a doctor for a proper diagnosis and treatment. Your doctor may ask you about your medical history, your sleep habits, your symptoms, and your lifestyle factors. They may also perform a physical examination and order some tests, such as blood tests or a sleep study (polysomnography), to rule out any underlying conditions or disorders that may affect your sleep. Depending on the cause and severity of your sleep problems, your doctor may prescribe medications, behavioral therapy (such as cognitive-behavioral therapy for insomnia), or other interventions to help you improve your sleep quality and health.

Reference

Grandner MA, Pack AI, Moore R, et al. Sleep disorder, health, and safety: individual health and social implications. Sleep Med Clin. 2011;6(1):97-108. doi:10.1016/j.jsmc.2010.12.005
National Sleep Foundation. Healthy Sleep Tips. https://www.sleepfoundation.org/bedroom-environment/tips/healthy-sleep-tips Accessed December 14th 2023.
Harvard Health Publishing. Relaxation techniques: Breath control helps quell errant stress response. https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response Accessed December 14th 2023.
Mayo Clinic. Insomnia treatment: Cognitive behavioral therapy instead of sleeping pills. https://www.mayoclinic.org/diseases-conditions/insomnia/in-depth/insomnia-treatment/art-20046677 Accessed December 14th 2023.
American Academy of Sleep Medicine. When to See a Doctor for Your Sleep Problems. https://sleepeducation.org/essentials-in-sleep/when-to-see-a-doctor-for-your-sleep-problems Accessed December 14th 2023.

You may be interested in these articles:

Key Dementia Care Concepts: One Right Approach and Two Common Mistakes for Caregivers

Why Is It Easier to Fall Asleep on the Couch as You Get Older?

6 Principles for Empowering Children to Sleep Alone

Unveiling Elderly Sleep Disorders: Causes and Assessment Methods

365 All Health