How much sleep do we need as we age?

Sleep is very important – we need it to function healthily and survive. Sleep impacts so many facets of our health that researchers say they have yet to fully understand all the factors affected by our sleep habits.

When we think about sleep, we think about how lack of sleep can affect our mood, health, and well-being. But many studies have also looked at how sleep deprivation can affect public safety—the Exxon Valdez oil spill in 1989 was directly linked to workers getting too little sleep.

As we age, our sleep needs and barriers to sleep change. You’ve probably heard the recommendation to get eight hours of sleep a night, but it’s important to be aware of some of the subtle changes that occur over the decades.

Why is sleep so important?

Good sleep has a positive effect on many aspects of our lives. 

It plays a critical role in brain function: without a good night’s sleep, we can begin to experience problems with neurobehavioral , cognitive and safety-related performance , mood regulation , memory consolidation , and even pain management.

Sleep also plays an important role in our systemic physiology. Lack of sleep is linked to higher BMI and increased appetite (articles in English only). Sleep quality impacts the cardiovascular system, immune system, and hormonal function (article in English only).

When the quality and duration of your sleep are inadequate each night, you are at higher risk for several diseases that impact your quality of life. Cardiovascular disease , diabetes , various cancers , depression , and obesity ( articles in English only) have all been linked to poor sleep habits.

Healthy sleep in adults has also been shown to help reduce the prevalence of Alzheimer’s disease (article in English only). Sleep helps clear toxic metabolites from the brain, the presence of which has been linked to Alzheimer’s disease.

Overall, good sleep is directly linked to a longer, healthier life (article in English only), so it is extremely important to make sleep a priority throughout your life.

How many hours of sleep do we need at each age?

Throughout our lives, our sleep needs change dramatically. As infants, we sleep 12 to 16 hours per day. As we age, our need for sleep decreases. The Canadian 24-Hour Movement Guidelines recommend that adults aged 18 to 60 get 7 to 9 hours of sleep per night.

As you get older, you may notice that your sleep becomes less restful. This is a common complaint among people as they age. But don’t just chalk it up to the natural aging process. Studies suggest that it’s much more likely that your overall health is the reason your sleep starts to deteriorate.

Sleep disorders and other factors that affect sleep

A quarter of Canadian adults don’t get enough sleep each night. What’s stopping 25% of the population from getting enough sleep? Many factors come into play, many of which are age-related.

Sleep quality

While the number of hours of sleep you get each night is important, so is the quality of that sleep. When your sleep is constantly interrupted and you wake up frequently, eight hours of sleep may not be as effective as six hours of uninterrupted sleep.

This can be a big problem for older adults, pregnant women, and parents of young children. But it’s not just crying that keeps adults awake at night: aches and pains, having to use the bathroom, alcohol and caffeine consumption, and other sleep disruptions like noise and light can negatively impact our overall sleep quality.

Lack of sleep

If you’re sleep deprived, you need more sleep to compensate. It’s a vicious cycle: You may have trouble sleeping because you need more sleep. This is something that affects many new parents as they navigate their baby’s first years.

Sleep disorders

There are various sleep disorders that can impact a person’s quality of sleep and its quality. Restless legs syndrome – a condition that causes itching and unpleasant sensations in the legs – affects 5 to 10% of the adult population and becomes significantly worse when you are inactive or sleeping.

Just over 6% of Canadian adults are diagnosed with sleep apnea – a condition characterized by repeated and complete interruptions of sleep lasting at least 10 seconds. It reduces the quality of a person’s sleep. Adults aged 60 to 70 are three times more likely to be diagnosed with sleep apnea.

Other disorders that can affect your sleep include insomnia, narcolepsy, and parasomnias like sleepwalking.

Other conditions

But it’s not just sleep disorders that can impact your sleep. And in another vicious cycle, many of the conditions that impact your sleep are also linked to it.

Depression, obesity, and diabetes can all impact sleep quality. Chronic stress and mental health issues also negatively impact sleep quantity and quality.

Tips to Improve Your Sleep, No Matter Your Age

What changes can you make in your life, at any age, to help you sleep better? You can make small changes to your sleep hygieneto improve your sleep.

• Establish a sleep schedule and stick to it. Get up and go to bed at the same time every day.
• Avoid consuming alcohol, caffeine or anything containing nicotine before going to bed.
• A long afternoon nap may sound inviting, but don’t sleep for more than 30 minutes.
• Turn off the television and your phone 30 minutes before bedtime.
• Make your bedroom your sleep sanctuary – avoid reading, napping, looking at your phone or eating in bed. Your bedroom should only be for sleeping.
• Incorporate healthy eating and exercise into your daily routine.
• Review your medication doses regularly with your doctor.

Good sleep is within your reach, and you’ll see the benefits of healthy sleep habits for decades to come.

Consult a healthcare professional to ensure these strategies are right for you.