How Does Your Age Affect Your Sleep Needs?

Last updated on January 9th, 2024 at 12:32 pm

Understanding how sleep needs by age vary is crucial for maintaining a healthy lifestyle. While we all cherish a good night’s sleep, the way it manifests can differ greatly from person to person, much like a varied box of chocolates. Age is a significant factor influencing our sleep requirements. But do we need more sleep as we age, or is it the other way around? And what about the impact of those late-night adventures in our twenties? This article delves into “age-related sleep changes” and offers the best bedtime tips for each decade to keep you feeling rejuvenated and vibrant.

Why does age affect our sleep?

Age-related sleep changes are a natural part of growing older. You might find yourself preferring a quiet night in over a wild night out, and this is partly due to physical changes in our bodies. We produce less melatonin, the hormone that helps us feel sleepy in the dark, and our growth hormone levels also deplete. This reduction can make entering the deep sleep zone challenging, where crucial body repair occurs.

Lifestyle shifts also play a role in how sleep needs by age evolve. Factors like reduced exercise, increased stress, and emerging health conditions can significantly affect our sleep patterns as priorities change. Fortunately, understanding your sleep needs and adopting healthy sleep habits can profoundly improve your sleep quality.

Sleep guidelines and tips for every age group

Sleeping Toddler

Let’s explore age-specific sleep guidelines and tips to ensure sound sleep.

Sleep in your twenties: Establishing routines

Ahh, the twenties. This energetic decade is the ideal time to establish healthy sleep habits. Adults in their twenties should aim for seven to nine hours of sleep. Consistency is key, so try to maintain a regular sleep schedule. Investing in quality bedding, like soft bamboo sheets, can create a comfortable sleep environment and regulate your body temperature throughout the year. Snooze away and find your sweet spot. Then? Try and stick to it. Here are a few more 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.

Navigating sleep in Your 30s: Balancing change with rest

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.

Adapting to sleep in your 40s: Addressing hormonal shifts

Recent research has indicated that seven hours of sleep per night may be the optimal amount for individuals over the age of 40. This conclusion is based on a study that analyzed UK Biobank data from nearly 500,000 adults. The study found that seven hours of sleep is ideal for maintaining good mental health, well-being, and cognitive performance. The melatonin and growth hormone levels are declining during this period of life, 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 in your 40s.

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

Ensuring quality sleep in your 50s and beyond: Health-focused strategies

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.


Across all ages, sleep needs by age play a pivotal role in our overall well-being. By understanding and adapting to these changing needs and implementing healthy sleep habits, you can enjoy restorative sleep at every stage of life.

Sweet Dreams