How does sleep change with age?

Sleep, often thought of as a simple break in our busy days, is actually a vital process that influences every aspect of our health. However, its duration, quality, and architecture change significantly over the years. Understanding these changes can help us better adapt our routines to maintain restful sleep throughout life.

The early years: an intense need to grow

Newborns: Sleep to develop

In newborns, sleep plays a central role, representing 14 to 17 hours per day. This rest is divided into short cycles, interspersed with periods of wakefulness for meals. Unlike adults, their sleep is rich in REM (rapid eye movement) phases, essential for brain development and the consolidation of memories. Newborns also spend a large part of their sleep in light sleep phases, which makes it easier to wake up for meals.

From 3 to 6 months, their circadian rhythm, influenced by the alternation of day and night, begins to take shape. Gradually, the nights become longer, and naps become more predictable.

Early childhood: a balance between nighttime sleep and naps

Children aged 1 to 5 still sleep between 10 and 14 hours a day. This deep sleep plays a key role in growth hormone secretion and immune development. They spend a significant proportion of their sleep in deep sleep, which is crucial for their physical growth and regeneration.

However, disorders such as night terrors or separation anxiety can sometimes disrupt these peaceful nights.

⚡️ Tip : Establishing a calming bedtime routine, such as reading or cuddling, helps young children feel secure and promotes restful sleep.

Adolescence: a rhythm disrupted by hormones and habits

A need that remains high, but a tendency to lag behind

Contrary to popular belief, adolescents still need 8 to 10 hours of sleep per night to support their brain, emotional and physical development. However, their biological clock undergoes significant changes. The production of melatonin, the hormone that regulates sleep, is delayed, which explains why they tend to go to bed and wake up later.

Adolescents also experience a relative decrease in the amount of time spent in deep sleep compared to childhood. This reduction, combined with their often irregular lifestyles, can make them more vulnerable to the consequences of sleep deprivation.

Academic demands and digital distractions often exacerbate this disconnect, leading to chronic sleep deprivation that can affect concentration, mood, and academic performance.

The consequences of lack of sleep in adolescents

A decrease in memory and learning, particularly due to a reduction in deep sleep phases which play a key role in the consolidation of memories.

An increased risk of anxiety and depressive disorders, often linked to disrupted sleep cycles and lack of deep sleep, which affects emotion regulation and mental well-being.

An alteration in metabolic regulation, due in part to a decrease in deep sleep phases, which increases the risk of obesity by disrupting appetite-related hormones such as leptin and ghrelin.

⚡️ Tip : Encourage regular schedules and limit screen use one hour before bedtime to help teens get back into a natural cycle.

Adulthood: Maintaining a balance between quality and quantity

More constant needs but sometimes disturbed nights

Between the ages of 20 and 60, adults need 7 to 9 hours of sleep. However, sleep quality can be compromised by factors such as stress, professional and family responsibilities, or even unsuitable lifestyle habits.

Adults spend less time in deep sleep compared to young children and adolescents, which can impact their physical and mental recovery. This decrease in deep sleep also makes adults more susceptible to the consequences of sleep disorders.

Common sleep disorders in adults

Insomnia : often linked to anxiety or mental overload.

Sleep apnea : a disorder marked by respiratory arrests, particularly common in overweight people.

Restless legs syndrome : characterized by an irresistible urge to move the legs, disrupting sleep.

⚡️ Tip : Regular moderate physical activity and stress management, through techniques such as yoga or meditation, can significantly improve the quality of sleep. Taking sleep supplements can also help improve the quality of sleep.

Elderly people: shorter and more fragmented nights

Less deep sleep and more frequent naps

From the age of 60 , sleep cycles change. Deep sleep, essential for physical recovery, decreases significantly, often representing only a small fraction of total sleep time. At the same time, nighttime awakenings become more frequent, often due to pain, urinary needs or disorders such as apnea.

Older adults sleep an average of 6 to 7 hours per night, often supplemented by daytime naps. However, these naps, if too long, can further disrupt nighttime sleep cycles.

Impact on health

Insufficient or poor quality sleep can increase the risk of:

Cognitive decline, particularly in diseases such as Alzheimer's.

Metabolic disorders, such as diabetes or high blood pressure.

Weak immune system, increasing susceptibility to infections.

⚡️ Tip : Maintain a consistent routine, promote exposure to natural light during the day, and limit naps to 20-30 minutes to avoid disrupting nighttime sleep. Sleep-related supplements can also help improve sleep.

To summarize in pictures:

Optimizing Sleep at Any Age: 10 Essential Tips

• Establish a fixed routine : Go to bed and get up at regular times, even on weekends.
• Create a conducive environment : A dark, quiet and cool bedroom promotes restful sleep.
• Avoid screens before bed: Blue light suppresses melatonin production.
• Limit stimulants : Cut down on caffeine and alcohol, especially in the evening.
• Eat light : Opt for a light dinner to avoid digestive problems.
• Practice relaxing activities : Meditation or reading calms the mind.
• Be active during the day : Regular physical exercise improves the quality of sleep.
• Exposure to natural light : Especially in the morning, to regulate your biological clock.
• Listen to your body : Don't force sleep if you don't feel tired.
• Consult a professional : If the problems persist, a doctor or a sleep specialist can help you.

Sleep is a dynamic process that evolves throughout each stage of life. While these changes are natural, they should not be ignored. Adapting our sleep routines and environments to accommodate these specific needs can significantly improve our well-being.

Whether you're a parent of babies or toddlers, a busy teenager , or a senior looking to improve your nights, remember: quality sleep is the key to a healthy and balanced life. ✨