Which Age Group Needs The Most Sleep And Why?

Sleep is essential for everyone, but how much we need varies significantly depending on age. From infants requiring long stretches of rest to older adults who often experience fragmented sleep, with less sleep at night and more naps during the day. Understanding the relationship between age and sleep needs and how these evolve can help improve health and well-being across all life stages.

In this article I explore the sleep requirements of different age groups, with a particular focus on those over 65. This can be a phase of life when not being able to sleep at night can cause anxiety and even exacerbate existing health conditions. Most importantly, I’ll offer practical advice to help you achieve restful, restorative sleep. If you're seeking better sleep for yourself or a loved one, I hope that my advice will prove invaluable to enable you to get the deep restoration and sleep that you deserve.

Average sleep needs by age group

We spend roughly a third of our life sleeping but our how much we sleep needs to evolve and change throughout life. According to research in the field of sleep science, the recommended amounts are:

· Infants (0–12 months): 12–16 hours per day, including naps.

· Toddlers (1–2 years): 11–14 hours, including naps.

· Children (3–5 years): 10–13 hours, including naps.

· School-age children (6–12 years): 9–12 hours.

· Teenagers (13–18 years): 8–10 hours.

· Young adults and adults (18–64 years): 7–9 hours.

· Older adults (65+ years): 7–8 hours.

While older adults typically require slightly less sleep than younger adults, achieving consistent and high-quality sleep is crucial for their overall health.

Which age group sleeps the least?

Interestingly, young adults aged 25–34 report the least sleep. A 2023 study revealed that 70% of individuals in this age group get less than the recommended 7 hours of sleep each night. This is often due to demanding work schedules, social commitments, and family responsibilities.

Conversely, people aged 65 and over are most likely to meet their sleep needs, with 40% reporting they sleep for 7 or more hours per night. However, the quality of that sleep is often compromised by factors such as health conditions or even poor lifestyle habits such as over napping during the day, reduced physical activity, exposure to daylight and even inadequate nutrition and hydration.

How does age affect sleep?

Ageing brings significant changes to sleep patterns and quality. As you get older you can often experience:

· Lighter, more fragmented sleep: Older adults spend less time in the deep, restorative stages of sleep, making them more susceptible to waking up during the night.

· Circadian rhythm changes: As we age, our internal body clock shifts, often leading to earlier bedtimes and wake-up times.

· Health issues: Conditions such as arthritis, sleep apnoea, and restless leg syndrome can disturb sleep.

· Medication side effects: Many elderly individuals take medications that can interfere with their ability to fall or stay asleep.

Understanding these challenges is the first step towards managing and improving sleep.

Sleep Quality vs Sleep Quantity

While the number of hours you sleep is important, quality matters just as much. Elderly people might find they’re in bed for 8 hours but wake up feeling tired. This is often due to poor sleep quality, which can result from frequent interruptions or difficulty entering deeper sleep stages.

Improving sleep quality requires a focus on creating an environment and routine conducive to restful sleep.

Advice for the Elderly for Getting Good Sleep

To help older people improve their sleep, here are some actionable tips:

Choose the right bed for your needs

A supportive and comfortable bed can make a world of difference. Adjustable beds allow elderly people to adjust their position, providing relief for conditions like back pain or acid reflux. If you or a loved one struggle with achieving restful sleep, consider the benefits of an adjustable bed from Oak Tree Mobility. Designed with older people in mind, these beds provide the ultimate comfort and support, making it easier to relax and enjoy uninterrupted sleep.

Switch off devices before sleep

Blue light emitted from phones, tablets, and televisions can interfere with melatonin production, making it harder to fall asleep. Turning off your electronic devices at least an hour before bed will significantly improve your sleep.

Reduce caffeine intake

Caffeine can stay in the system for hours and disrupt sleep. We should all limit coffee, tea, and other caffeinated beverages, especially in the afternoon and evening. This is also very important if you have the tendency to visit the bathroom several times a night as caffeine acts as a diuretic causing more frequent urination and dehydration, which also impacts sleep. In addition to managing your caffeine intake, there are additional strategies that I recommend to my clients that can make a big difference to how well you sleep. Do check out my 5 Non-Negotiables for a good night’s sleep on our Health and Wellbeing page.

Invest in a nightlight

A low-level night light provides just enough visibility for nighttime bathroom trips, reducing the risk of falls or disorientation without interfering with the natural sleep cycle. It can also offer emotional comfort, especially if someone is living with anxiety or dementia, conditions that often disrupt sleep patterns in older adults.

Make sure the floor is clear for bathroom visits

Older adults are more likely to experience nighttime disruptions. Keeping floors and hallways clear of obstacles like rugs or furniture can help ensure safe and easy navigation during the night.

Relaxation Techniques Before Sleep

Developing a bedtime relaxation routine can help you wind down and prepare for restful sleep. Here are a few points to consider:

· Deep breathing exercises: Slow, steady breathing can calm the mind and body.

· Meditation: Guided meditations or practising mindfulness exercises help reduce anxiety and promote relaxation.

· Gentle stretching: Light stretches can alleviate tension in the muscles and improve comfort before sleeping.

· Listening to calming music: Soft, soothing music creates a peaceful atmosphere.

· Entertainment: Reading an uplifting book or watching something funny and light hearted on TV before bedtime promotes wellness, but be sure to avoid watching TV in bed.

Incorporating these techniques into a nightly routine can significantly enhance sleep quality.

Get a better night's sleep with adjustable beds from Oak Tree Mobility

At Oak Tree Mobility, we understand that sleep is a crucial part of overall health and well-being. That’s why our adjustable beds are designed to combine luxury, comfort, and practicality. By investing in an adjustable bed, you can ensure that you’re providing your body with the support it needs to rest fully, recover, and wake up feeling refreshed.

Learn more about our adjustable beds with a FREE brochure today.