Sleep experts explain how sleep quality changes with age

Sleep specialists say that as people grow older, total sleep time tends to shorten and sleep becomes lighter and more fragmented. According to data from the Sleep Foundation, adults generally need 7 to 9 hours of sleep per night, while those over 65 require about 7 to 8 hours. The experts noted that the main change is not the number of hours slept but a reduction in deep sleep stages and more frequent awakenings. Rising cortisol levels and falling melatonin with age can make it harder to fall asleep, particularly in people who experience anxiety. Doctors warned that frequent waking and difficulty falling asleep may signal underlying health problems such as sleep apnea, hormonal disorders or diabetes. They added that a frequent need to urinate at night can also be linked to diabetes, while waking very early in the morning may reflect a shifting biological clock, or, when accompanied by loss of interest and energy, may point to depression. The specialists recommended reducing screen use before bed, keeping the sleeping environment quiet and avoiding forcing sleep. They advised consulting a doctor to investigate possible underlying conditions if sleep problems persist.