A new study on sleep duration, recently published in the journal, Nature Communications,
shows that the adult lifespan can be divided into three distinct phases. It also shows a
relationship between the length of sleep and brain function in older adults.
Sleep requirements in early adulthood
People aged 19 to 33 years old need around 7.4 hours of sleep for women, and 7.3 hours for
men. Depending on several factors, like lifestyle and responsibilities, being deprived of sleep in
the early adult years is felt more acutely than in than teens.
You have more on your mind as an adult. Studying, new careers, and possibly marriage and
children can take a toll on stress levels, thus affecting sleep.
Alcohol overconsumption is also typical for this age group and can lead to sleep problems. This
not only affects your mental health during the day but can also affect your ability to sleep well
at night.
To really get a good night’s rest, it’s important to view the bedroom as a place to relax and
unwind. Avoid making late-night phone calls or working on your tablet. Reserve the bedroom
for sleeping and intimacy.
Sleep requirements for middle-aged men and women
People aged 34 to 53 years old require slightly less sleep than young adults, with an average of
6.9 hours for women and 6.8 hours for men.
It’s at this stage in our life when it becomes important to start placing more importance on
sleep. This can be particularly challenging, between caring for your children and older adults
and trying to save for kids’ university fees and for retirement at the same time. This can be a
stressful phase of life.
Stress plays havoc on our body, releasing hormones like cortisol, which contributes to sleep
difficulties.
Sleeplessness in this stage of life can contribute to weight gain and problems with metabolic
health. The combination of stress and the natural biological changes that are happening in
your body (like perimenopause for women and declining testosterone for men) make it
difficult to sleep and keep weight off.
The answer is to place more emphasis on sleep. Make smart sleep choices throughout your
day – start thinking about a good night’s sleep long before you climb into bed. If you haven’t
already invested in a good quality mattress, this is the time to do so. Choosing the right bed is
a combination of your personal preferences and physical requirements. Think about the
mattress you are sleeping on and whether it provides the right level of support and comfort for
the perfect sleep.
Sleep requirements for older adults
From the age of 54 to 70, sleep requirements increase, with the average adult sleeping around
seven hours. It’s during this phase of life that the sleep sweet spot becomes most important.
The optimal amount of sleep for this age group is around seven hours, resulting in improved
cognitive abilities. People in this age group who slept less than seven hours or up to 10 hours
tended to have lower cognitive abilities.
The National Sleep Foundation reports that 61% of women in perimenopause or menopause
experience poor sleep during menopause. The issues reported include waking up in the night,
night sweats, insomnia, and breathing problems, like apnea. All of this causes poor sleep.
Lower quality sleep is linked with feeling fuzzy-headed, a reduced ability to form memories
and make decisions, and depression.
Overcoming sleep problems at any age
Sometimes you need to put in a little extra effort if you want to improve your sleep routine. If
you’re trying to sleep better, try the following things:
• Do aerobic exercises
The benefits of exercise can never be overstated. Studies have shown that performing 30
minutes of aerobic exercise four times a week can help seniors sleep a lot better at night.
• Avoid caffeine when possible
Most of us can’t help but drink our fill of caffeine on any given day. But that cup of black coffee
can cause your nervous system to become over-stimulated, keeping you wide awake when you
need to get some shut-eye. Limiting your caffeine intake or avoiding it entirely is important if
you’re having problems with insomnia.
• Use a quality mattress
Even if you are used to your mattress, you should take note when it doesn’t feel right. That
aching back you feel first thing in the morning might mean you should look into finding a
replacement. This is especially true if your mattress is seven years or older.
Quality sleep is important at any age. Take the proper steps to balance your life, ensuring you
maintain a healthy physical and mental state. This will go a long way towards helping you
sleep, thus allowing you to have the life you deserve.
