Why you need less sleep as you get older and what that means for you.
Sleep is essential for our health and well-being. Interestingly, our sleep needs change throughout our lives. While a newborn needs up to 17 hours of sleep per day, this number drops to around 7 to 9 hours for adults. At the age of 60 and beyond, many people get by on less than 7 hours of sleep. But why is that? And what happens in our body that causes our sleep needs to decrease?
The Sleep of Elephants
Did you know that elephants are one of the animals that need the least sleep? An adult elephant sleeps on average only about two hours a night. Similar to older humans, their sleep is divided into shorter phases and not always deep. The reason for this is their role as escape animals that must always be alert.
Why we need less sleep as we age: A look inside the body
As we age, our sleep architecture changes significantly. Here are the main reasons why we need less sleep as we age:
changes in hormone levels
One of the main reasons for the reduced need for sleep is the change in hormone levels. Melatonin, also known as the sleep hormone, regulates our sleep-wake cycle. Melatonin production decreases with age, which can lead to earlier sleep onset and earlier waking. Older people often report getting tired early in the evening and then waking up very early in the morning.
changes in sleep cycles
As we age, we spend less time in deep sleep (also known as REM sleep) and more time in lighter sleep. This change means that overall sleep is less restorative, reducing the need for long periods of sleep.
Reduced physical activity
As we age, we tend to be less physically active. Less exercise can mean we need less sleep because our bodies are not under as much strain as they were when we were younger.
Adaptation to a quieter lifestyle
Many older people have a calmer lifestyle that involves less stress and tension. Lower stress levels can reduce the need for rest and sleep.
changes in brain structure
Studies have shown that the structure of the brain changes as we age. In particular, the prefrontal cortex, which is responsible for regulating sleep and wakefulness, can shrink as we age. These changes may contribute to us needing less sleep as we age.
The oldest person and their sleep rhythm
Jeanne Calment, the oldest documented person in the world, lived until she was 122 years old. She reportedly slept only about six hours a night in her final years and yet still felt rested and energized. This shows that sleep needs can vary greatly from individual to individual and that an active and healthy life is possible even in old age.
Practical tips for better sleep in old age
Even though the need for sleep decreases with age, sleep quality is still important. Here are some tips on how to improve your sleep:
- Optimize your sleeping environment: Ensure that your sleeping environment is quiet, dark and cool. Avoid noise and bright lights that can disturb your sleep.
- Regular sleep routine: Go to bed and get up at the same time every day. A regular sleep routine can help support your natural sleep-wake cycle.
- Exercise: Physical activity is important even as we age. Regular exercise can help improve sleep by tiring the body and reducing stress levels.
- Diet: A balanced diet can also contribute to better sleep. Avoid heavy meals and caffeine before bed.
- Relaxation techniques: Practice relaxation techniques such as yoga, meditation or breathing exercises to calm the mind and prepare the body for sleep.
Conclusion: What you can take away for yourself
Sleep needs change throughout life, and as we age we need less sleep than when we were younger. Changes in hormone levels, sleep architecture and lifestyle all contribute to this phenomenon. Nevertheless, the quality of sleep remains important for our health and well-being. With a few simple measures, you can improve your sleep quality even as you get older and start the day rested and full of energy.
