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  • Writer's picture Sporty Healthy Habit


The amount of sleep you need depends on your age, health, and lifestyle. 7 to 9 hours of sleep is sufficient for an average adult. However, a 40-year-old requires 8 to 9 hours of sleep. This helps them to stay active and perform their best.

Have you ever wondered why older adults need 8-9 hours of sleep? Because they are more sensitive to fatigue. They can quickly become victims of depression and anxiety that interfere with their daily activities and quality of life.

Improve Sleep
Improve Sleep

Even a small change in sleep pattern can significantly impact your health over time. You can avail of stress ball benefits for stress relief due to improper sleep. Because with age, your body begins to lose the sleep-wake cycle.

How many hours of sleep do we need?

Have you ever wondered why you feel lethargic and agitated when you sleep for 2 to 3 hours daily? Because after a long hectic day, your body doesn't get enough time to repair itself. Some necessary chemicals released during sleep are also disturbed.

The reason why stress and anxiety are common in youth is also due to improper sleep. However, there is a condition that some people require less sleep than others. The amount of sleep varies for each age group. Let's see the sleeping hours for each group.

  • Average adult: an average adult needs 7 to 9 hours of sleep per day.

  • Teenager: A teenager needs about 9 to 10 hours of sleep per night.

  • Middle-aged adult: A middle-aged adult should need 7 to 8 hours of sleep per day.

  • Older adult: An older adult probably needs 7 to 8 hours of sleep.

The amount of sleep you need directly relates to the amount of stress. If you sleep less, you quickly get stressed by any small scenarios. Sleep is an integral part of mental health. If you are stressed, then avail stress ball benefits.

Sleep is a time for your body to heal, restore, and reboot. So for the proper functioning of your body, get at least 7-8 hours of sleep per day. At 40 years old, there is an increased amount of melatonin that increases more REM sleep at night for at least 8-9 hours.

How many hours of sleep do older adults need?

Why do older adults need more sleep than younger adults? Because older adults already have trouble sleeping. They have many physical issues like dementia and arthritis, which causes pain, and improper sleeping, which leads to stress.

Older adults cannot regulate body temperature, which also disturbs sleep. If older adults get enough sleep, it improves their memory, cognition, and mental health. Proper sleep of 7-8 hours for older adults also reduces the chances of heart disease.

Sleep requirement for older adults is:

  • 7 to 8 hours of sleep is sufficient for older adults per night.

  • An additional one to two hours of sleep is required in older adults with nocturnal symptoms.

  • A 65 year older adult with no health issues may also feel fresh even after 5 hours of sleep.

  • A 70-year-old with high blood pressure or diabetes needs 7 hours of sleep daily.

This is because older adults have many physical challenges and often deal with health issues requiring more rest. Therefore, they need to get enough sleep to stay healthy and active.

How much sleep do you need to improve your health?

Sleep is essential in helping restore your body after a long, hectic workout. Rest provides enough to restore body functions and prevent wear and tear. It also helps with mental health. But how much sleep do you need to improve your health?

Well! The answer to this question depends on age, gender, physical condition, and health goals. Let's have a look at them.

  • 7-8 hours of sleep is enough for young adults with good health.

  • If you are a healthy adult who works at least three times per week, 6 to 7 hours of sleep is necessary.

  • Older adults with health problems may need 7 to 8 hours of nightly sleep.

  • If you want to lose weight, exercise and get additional hours of sleep.

  • If you want to improve your memory and cognition, add one to two hours to your usual sleeping routine.

  • If you want to live a quality life while enjoying the fruits of health, less than 7 hours of sleep is fine.

  • If you are above 60 years, you need at least 10 hours of sleep to stay healthy and active.

How to improve your sleep?

Falling asleep is quite challenging for individuals, especially those above 40. But you can improve your sleep by following the guidelines:

Sleep Habits
Sleep Habits

  • Make your room the best comfortable place in the world.

  • Older adults have irregular body temperature; adjust the temperature of the room before going to bed.

  • Make a sleeping routine, go to bed and wake up at the same time each day.

  • With age, your circadian rhythm becomes more sensitive to dark than light, decreasing melatonin production. It leads to less sleep, so make sure your room is dark and relaxing.

  • Use a stress ball before sleep; the stress ball reduces stress and helps you get better sleep.

  • Stop using smartphones one hour before sleeping.

  • Remove all electronic devices like computers, laptops, and smartphones from your sleeping room.

  • Never consume caffeine, alcohol, or heavy meals before sleeping.

  • Do a workout during the day, as it improves blood circulation and helps to fall asleep earlier.

  • Never drink water or any liquid at least 2 hours before your bedtime.

  • Avoid daytime napping as it disturbs your sleep at night.

Final Verdict

The amount of sleep a 40-year needs depends upon age, gender, and physical and mental condition. A 40-year-old man needs at least 8 hours of sleep, while a woman needs at least seven hours. However, if you're healthy enough, then 7 hours of sleep is enough for you.

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