Sleep needs change throughout life: hormones, melatonin and circadian rhythms influence how much sleep is ideal at each stage of life.
Sleep is vital – most people know that. The general recommendation for all adult ages is seven to nine hours. But depending on your age, your need for sleep varies greatly as the body and brain change over the years. The different age groups each bring with them specific requirements for nighttime recovery. Sleep experts like Denise Iordache emphasize that getting enough sleep at a young age is crucial for the development of cognitive functions and emotional regulation.
Young adults 18 to 25: Strong melatonin production and later sleep times
In early adulthood, most body functions remain stable, but external factors such as work or family can influence sleep patterns. Sleep experts still recommend seven to nine hours of sleep for this age group as it is important for overall health and performance. According to Dr. According to Hana Patel, a sleep researcher, strong melatonin production helps young adults fall asleep faster and stay asleep better. However, they tend to go to bed later and sleep longer in the morning.
Adults between 26 and 44: Stable sleep rhythm, but less melatonin
In the age group between 26 and 44 years, the sleep-wake rhythm usually remains stable because biological development is complete. Theresa Schnorbach, psychologist, explains in an interview with Independent that the circadian rhythm (biological clock) remains constant at this age. However, melatonin production decreases slightly, which can lead to sleep disorders. Nevertheless, regular sleep habits are still essential for physical and mental well-being, especially during stressful phases of professional and family life. The recommended sleep duration for this age group is also seven to nine hours.
People between 45 and 59: Changes in sleep need due to hormones
From 60 years: Regular sleep promotes well-being
For people over 60, sleep becomes even more important, especially for cognitive performance and the immune system. As we get older, our sleep rhythm often shifts forward, so that many older people go to bed earlier and wake up early. “Melatonin levels continue to drop,” explains Iordache, which can make it harder to fall asleep. Sleep disorders such as sleep apnea and insomnia are also more common in this age group. For older people, the sleep recommendation remains at seven to eight hours to promote recovery. However, a regular sleep-wake rhythm helps to stabilize the internal clock.
Daylight and relaxation promote healthy sleep
In addition to sleep duration, daylight also plays a major role in sleep quality. “Natural sunlight helps produce serotonin, which is later converted into melatonin,” explains Schnorbach. Regular bedtime and wake-up times as well as evening relaxation exercises such as reading or writing in a diary also promote sleep quality and help reduce stress.
By Malena Enders
