How Does Sleep Change As We Age?

How to sleep better at every stage of life

Sleep is a vital part of our well-being, but have you ever wondered why your sleep changes as you get older? From babies who sleep for hours on end to teenagers who struggle to wake up in the morning and older adults who find themselves rising at dawn, our sleep evolves over time.

At Devon Duvets, we understand the importance of high-quality sleep. Whether you're a deep sleeper or struggle to rest through the night, understanding how sleep changes with age can help you to make some lifestyle adjustments for improving your sleep quality naturally.

Why Does Sleep Change as We Age?

Sleep is regulated by our circadian rhythm - the internal body clock that controls when we feel sleepy and when we wake up. This rhythm is influenced by hormones, such as melatonin (the ‘sleep hormone’), lifestyle, and environmental factors, all of which change as we grow older.

The Five Major Stages of Sleep Across Life

Infants & Babies (0-2 years): Sleep is fragmented, with babies needing up to 17 hours a day. Their circadian rhythm is still developing, leading to unpredictable sleep cycles.

Children (3-12 years): Sleep consolidates into longer nighttime periods. Kids need 9-12 hours for proper growth and cognitive development.

Teenagers (13-19 years): The circadian rhythm shifts later, making it harder for teens to fall asleep early and wake up in the morning. This biological shift often leads to sleep deprivation.

Adults (20-65 years): Most adults need 7-9 hours of sleep, but work, stress, and lifestyle habits often interfere with getting enough quality rest.

Older Adults (65+ years): Sleep becomes lighter, and many find themselves waking earlier. Changes in melatonin production and health conditions can impact sleep patterns.

Q&A: Commonly Googled Questions About Sleep & Ageing

1. Why do teenagers struggle to wake up early? 

Many people assume that teenagers are simply staying up too late, but science says otherwise. Research shows that during puberty, the body's circadian rhythm shifts forward by about two hours, making it harder for teens to fall asleep early.

What causes this shift?

• Changes in melatonin production (the sleep hormone) delay sleep onset.
• Academic and social pressures push bedtimes later.
• Increased screen time before bed further delays sleep by reducing melatonin levels.

How can teens improve their sleep?

• Limit screen exposure at least an hour before bed.
• Encourage a regular sleep schedule, even on weekends.
• Use blackout curtains to prevent early-morning light from disrupting sleep.

Find out more about teens and sleep.

2. Do older adults need less sleep?

No, the need for sleep remains the same, at around 7-8 hours per night. However, sleep patterns change, making it harder to achieve deep, restorative sleep.

Why does sleep become lighter with age?

• The body produces less melatonin, leading to frequent awakenings.
• Health issues such as arthritis, restless leg syndrome, or heart conditions can interrupt sleep.
• Older adults spend less time in deep sleep (Stage 3), which is responsible for physical recovery.

How can older adults improve sleep quality?

• Keep the bedroom cool and dark to encourage deeper sleep.
• Use breathable, natural bedding to regulate body temperature.
• Avoid caffeine and heavy meals before bedtime.

3. Why do adults struggle with sleep more than children?

There are a range of factors that can make it more difficult for adults to achieve a good night's sleep.

The biggest culprits are:

• Stress and anxiety – Work, finances, and responsibilities make it harder to switch off at night.
• Lifestyle habits – Caffeine, alcohol, and late-night screen exposure disrupt sleep.
• Irregular schedules – Many adults sacrifice sleep for productivity or social commitments.

How can adults fix poor sleep habits?

• Stick to a consistent bedtime and wake-up time, even on weekends.
• Create a bedroom environment free from chemicals used to process synthetic fibres by using natural wool bedding.
• Reduce exposure to blue light from phones and TVs for at least 30 minutes before bed.

4. Why do babies wake up so often at night?

Newborns and babies don’t have a fully developed circadian rhythm. Their sleep cycles are much shorter than those of adults, meaning they wake frequently for feeding, comfort, and brain development.

How can parents support better sleep for babies?

• Use a consistent bedtime routine to signal sleep time.
• Ensure your little one sleeps in a calm, dimly lit environment at night.
• Choose natural bedding and bedclothes that help regulate temperature.

5. What is the best bedding for a more restful sleep?

Regardless of age, the materials you sleep on matter. Most synthetic materials trap heat and contain chemicals that can disrupt your body’s natural sleep cycle.

Why is wool bedding a better option?

• Wool is naturally breathable and temperature regulating, preventing overheating.
• It’s free from the chemicals associated with synthetic fibre production, supporting deeper sleep.
• Wool is moisture-wicking, keeping you comfortable all night.
• Wool is naturally resistant to dust mites and micro bacteria, making it hypoallergenic and more hygienic.

At Devon Duvets, our individually handcrafted wool bedding is natural, sustainable and chemical free and designed to enhance sleep quality naturally - helping you sleep soundly at every stage of life.

Final Thoughts: How to Sleep Better at Any Age

No matter your age, the key to better sleep is understanding your body’s needs and adjusting your sleep habits accordingly.

Sleep essentials for all ages:

• Keep a consistent sleep schedule to support your body clock.
• Avoid synthetic materials and choose natural, breathable bedding.
• Reduce stress and use relaxation techniques before bedtime.

At Devon Duvets, we’re passionate about helping people achieve their best sleep naturally. Check out our website to explore our range of luxurious wool bedding, each duvet, topper and pillow is individually handcrafted with love and care by expert seamstresses in our Devon-based workshops. For a relaxing pre-bedtime ritual, check out our gorgeous range of Cherish Nature candles and air parfums, all chemical-free and lovingly crafted in Devon.