As we age, many things change. The lines on our face, our height, our taste in food, and even our sleeping patterns.
Sleep is such an integral part of our everyday life and the way we function. Without sleep, our cognition is hindered, our ability to focus can be reduced, our irritability can increase and so many more negative effects can ensue. Without sleep, we simply cannot function properly.
For this reason, it is important to know how much sleep you should be getting at different age groups – make no mistake about it, a newborn child and a middle-aged woman do not get the same amount of sleep. See how the amount of sleep we need is affected by different age groups and why this occurs.
Sleep Needed at Different Age Groups
The minimum hours of sleep needed at different ages typically increases in young children and decreases as we get older. For example, infants sleep the most amount of hours, and seniors usually sleep the least amount of time.
According to the National Sleep Foundation, here is the appropriate hours of sleep needed at specific age groups:
What Are Sleep Cycles?
There are two main types of sleep, REM (rapid-eye movement) and NREM (non-rapid-eye movement).
Non-REM (NREM) Sleep
- Usually entered before REM sleep
- Stage N1 is a light sleep and occurs shortly after you fall asleep. The sleeper can be awakened easily while in this stage.
- Stage N2 is when muscles become relaxed, and slow-wave delta brain activity may begin.
- Stage N3 is when delta brain activity increases and the body may make some body movements. It is difficult to wake someone in stage N3.
REM (R) Sleep
- REM sleep is where most dreaming is done
- Eyes and eyelids flutter
- Breathing can become irregular
Sleep Cycle Changes With Age
Sleep cycles are composed of REM and NREM sleep which usually last for about 50- 60 minutes in children and 90 minutes in adults.
These shorter cycles will have a huge impact on your child’s sleep schedule. Due to these speedier cycles, your child will return to very light–easily disturbed sleep every hour. This is why young children may wake up more at night and getting a child, especially an infant, to sleep through the night may be more difficult.
On the upside, because they are going through cycles faster, they are also having more periods of restorative deep sleep. This gives the child’s brain time to process all of the new and exciting things they have seen all day. A child’s brain needs this time to filter through all the important things learned throughout the day.
Research shows that older adults and seniors spend more time in the N1 and N2 phases of NREM sleep. These stages are not as deep as N3 or REM and can therefore be woken up more easily. This is usually why adults report having a more fragmented and less restful night’s sleep.
Factors That Affect Deep Sleep in Seniors
We hear more and more often that those in the elderly community have difficulty falling and staying asleep. We understand that the amount of time in certain sleep cycles changes from childhood to adulthood, however, what changes from adulthood to late adulthood in regards to sleep? Here are different factors that can make sleep in late adulthood difficult:
Shifting Circadian Rhythms: A Circadian rhythm or circadian cycle is a natural, internal process that regulates the sleep and wake cycle. As we age, the body’s circadian rhythms tend to shift forward. This shift is called a phase advance. Many older adults experience this phase advance as getting tired earlier in the afternoon and waking up earlier in the morning.
Wake up More Frequently: Due to spending more time in the early stages of NREM sleep, and less deep sleep, people in their late adulthood will wake more frequently. Once awoken, it can be more difficult for them to relax enough to get back to sleep.
Napping Throughout the Day: About 25% of older adults take naps as compared to around 8% of younger adults. Some researchers believe that a small daytime nap can actually be beneficial and provide a boost of energy to carry out the day. The issue occurs when these naps take place later in the day, closer to when one should begin winding down and getting ready for bed. Late naps, can energize the senior, thus causing them to have a more difficult time falling asleep altogether.
Disruptions in Sleep Schedule: It can be harder for an elderly person to bounce back, this includes sleep schedules. As humans, we are creatures of habits, and when habits are broken, it can be difficult to get back into that initial routine. When people in their late adulthood have disruptions in their sleep schedule such as red-eye flights, or time zone changes, it can be tough for the body to regulate back to the original sleep schedule.
How to Achieve Better Sleep in All Ages
We understand that different age groups need different hours of sleep, and sleep cycles can affect how deep our sleep is, but how can we sleep better? There are some good practices that span across different age groups that can lead to better sleep:
- Monitor caffeine intake before bed
- Disconnecting electronics before bed
- Decrease amount of light in rooms during sleep
- Practice a bedtime routine that includes calming activities
- Begin your routine at the same time every day, even on weekends
- Maintain a consistent sleep schedule
- Sleep in a cool dark room
- Try using a sound machine to create white noise
Finding a Sleep Doctor in Charlotte, NC
If you or a family member is having difficulty falling and staying asleep, it is a good idea to speak with a sleep specialist. A certified sleep doctor will review family history and depending on the case, order sleep journals or even a sleep study to help you achieve better sleep. We understand how important sleep is and want to create better nights and brighter days for children as well as adults.
Dr. Gingras has been serving as medical director and sleep doctor at Gingras Sleep Medicine in Charlotte and Concord, North Carolina. If you are looking for a certified and experienced sleep doctor, call our office today at (704) 944-0562 or visit us at http://gingrassleepmedicine.com/.