How Does your age Affect your Sleep Needs?

Last updated on November 2nd, 2023 at 02:10 pm

‘A good night’s rest never gets old’

One thing we all have in common is our need for a good night’s sleep, though what that feels like for one sleeper to the next is as varied as a box of chocolates. Age is one of the many things that can affect our sleep needs. Do we really need more winks as we get older? And will all those late nights in our twenties catch up with us? Let’s take a look at how age affects your shut-eye, plus the best bedtime tips for each decade to keep you feeling fresh and fabulous.

Why does age affect our sleep?

Many things change as we age. There’s a reason you may feel like trading wild nights out for cosy nights in. Our bodies physically change, secreting less of two important sleep hormones, one of which is melatonin. This is what makes us feel sleepy when it gets darker, helping us to drift off. The other is our growth hormone, which also naturally depletes. This can actually make it harder to drop into the deep sleep zone where a lot of repair work takes place.

Another reason age affects our snooze is the change in our lifestyles. As we get older different things take priority, which can take a toll on our daily routines. From exercising less, and taking on more stress to health conditions. All of these factors can affect sleep. The good news is, understanding your needs based on your age – from the best mattress to the ideal sleeping routine can help you improve your shut-eye.

Here are the sleeping guidelines for every age group, along with top tips to keep you snoozing soundly. Let’s get you ready for bed:

Sleeping Toddler

How much sleep do you need in your twenties?

Ahh, the twenties. The decade of parties, pizza and freedom. While you’re having all that fun, this is a great time to set yourself a healthy sleep routine. Adults in their twenties are recommended to get seven to nine hours. Snooze away and find your sweet spot. Then? Try and stick to it. Here are some bedtime tips to take on in your twenties to keep you fit and healthy.

Set a consistent routine

While some of us are our night owls, early birds or somewhere in the middle- we can all benefit from going to bed and waking up at the same time. Set a realistic bedtime and incorporate a gentle winding-down routine you can stick to. This is a great way to regulate your circadian rhythm, which will keep you snoozing soundly for years to come.

Create the perfect bedtime zone

You want to reeeallly look forward to getting into bed. Your twenties are the perfect time to invest in a good quality duvet and soft, smooth bedding that will create a comfy, bedtime sanctuary. Natural fabrics like bamboo are not only kind to the planet. It will regulate your body temperature, keeping you cosy all winter and fresh on summer nights.

How much sleep do you need in your thirties?

By our thirties, we have (hopefully) set ourselves up a good bedtime routine. Though these are the years many of us may move in with partners, have children and take on more responsibilities. As a backdrop to this, our bodies are ageing, which can make us more prone to health conditions and aches and pains that can affect our sleep. It is still recommended that you get seven – nine hours during your thirties, though getting it may prove a challenge. Here are some bedtime tips that can help ensure you hit the right amount of sleep duration to stay healthy.

Upgrade your mattress

As your body ages, it is vital you have the best support during the night. You will benefit from a mattress that provides motion control (especially if sharing a bed with a wiggly partner) and orthopaedic grade support, keeping your neck, hips and back in perfect alignment. This will help keep your spine happy and avoid those aches and pains that can make life uncomfortable.

New Year Hybrid Pillow

Prioritise well-being

It’s easy to neglect your well-being in your twenties when the work-life balance can go out the window, and parental responsibilities take over. Try and take the time to switch off after work and embrace gentle practices for your well-being. From filling up on nutritious foods to enjoying a hot bath at the end of the day, these little things can all help improve the quality and duration of your sleep.

How much sleep do you need in your forties?

A study reveals that seven hours could be the magic number of shut-eye adults over forty need to stay feeling at their best. The levels of melatonin and growth hormone are starting to decline, which may make drifting off harder. Menopause is something that many women experience in their forties which can pose its own challenges when it comes to getting good quality sleep, with overheating at night being one of them. Prioritising sleep during this time can potentially defend against health conditions from dementia to sleep disorders such as insomnia. Here are some gentle ways to maintain healthy sleep.

Keep bedtime breathable

Overheating at night can be a real problem as we age, the solution? Choosing breathable fabrics to sleep with can make a big difference. Bamboo is naturally thermoregulating, making it a great choice for comfortable nights. Our bamboo-infused hybrid bamboo mattress, Hydro Foam™ topper and award-winning charcoal-infused bamboo memory foam pillow have all been designed to optimise airflow, keeping bedtime ultra-fresh.

Stay active

As we age, our energy levels may dip, though staying active can keep your mind and body healthy. Whether it’s a brisk morning walk or a thirty-minute bike ride, staying active will improve circulation, support healthy ageing and can help you drop into a longer, deeper sleep at the end of the day.

couple laying on a bamboo hybrid pillow

How much sleep do you need in your fifties+ ?

During your fifties and beyond, sleep is vital to protecting against health conditions and keeping you feeling strong, fit and vibrant. According to studies, seven hours a night could cut your risk of cancer, diabetes and Alzheimer’s. With our ageing bodies can come aches and pains that require a little more TLC. Here are some tips for maintaining good kip in your fifties and beyond.

Make bedtime comfortable and supportive

If there’s one thing you’ve earned by fifty, it’s the right to make bedtime as comfortable as possible. To ensure you have maximum support and pressure-relief, choose a mattress with orthopaedic grade support. It must also be the right firmness for your sleeping position and preference. For the perfect balance of comfort and support, our Bamboo Hybrid Mattress blends breathable, orthopaedic grade foams with seven zones of premium pocket spring technology to keep you and your sleep feeling magic.

Unwind in style

With those sleepy hormones at their lowest in your fifties in beyond, you may find it harder to switch off and fall asleep. Make sure you unwind at the end of each day with a calming routine. Whether it’s a lovely meal, a good book or a chat with a friend. Find something that soothes and relaxes you a few hours before bed. This will help you collapse into bed ready for a restorative night’s sleep.

Sleepy takeaways

Although our requirements change as we age, one thing remains consistent, good quality sleep is at the heart of well-being. We are passionate about developing sleep products that optimise every moment of rest to keep you feeling at your best.

Sweet Dreams