How Sleep Changes As You Age
How important is your sleep to you? For most adults, it seems as if the importance and impact of getting good quality sleep come to a head when they first become a parent. Sleep deprivation seems to simply be ‘part of life’.
Sleep definitely changes as you age, and thankfully nowadays, adults are starting to pay a lot more attention to not only the quantity but the quality of sleep that they are getting, as part of their overall wellbeing.
When we start to recognise what challenges may be causing us to lose sleep, we are able to make the right changes to get back on track. However old you are, sleep is an important part of your overall health and wellbeing, and should be managed and prioritised just as you would exercise and nutrition.
Sleep Through Your 20s, 30s And 40s
While sleep disturbances can certainly vary on an individual basis, there are some common sleep challenges that tend to surface in each stage of life.
Sleep In Your 20s
Did you ever worry about your sleep in your early 20s? It’s probably one of the last things that you think about at that time in your life. Whether you’re fresh out of college or university, where all-nighters are practically encouraged, most young adults underestimate how their sleep habits at that time will influence the rest of their life.
The biggest change that happens during these times is the change in your circadian rhythms. When it comes to sleeping when you’re a teenager, the sleep pattern generally includes being up late at night and struggling with early mornings. However, sometime in your mid-20s, you’ll experience a bio rhythm shift that will help you develop the sleep patterns that you’ll have for the rest of your life. Some people start to be morning people, some people will still prefer evening hours, others will find themselves an easy mix of both.
As you move through the decade, you eventually start to realise that sleep deprivation isn’t exactly beneficial to you. It doesn’t leave you feeling upbeat and full of energy - or even remotely healthy. You find out that sleep deprivation affects cognitive function, your mood and your emotional regulation, and as you are starting to build your chosen career, you start to fully understand that a good night's sleep is going to help you get to where you want to be.
Sleep In Your 30s
So much happens in your 30’s! It is the new 20’s after all. With all of the life changes taking place, and your energy and attention split between them all, the impact on your sleep can be really noticeable. Balancing work, family, buying a home and your social life can have a major impact on your sleep and sleep cycles. This actually makes your 30s the perfect time to identify the sleep routine that works for your specific needs.
Many women go through pregnancy in their 30s, which means they are more likely to deal with sleeplessness due to shifting hormones. Pregnant women are at significantly higher risk for developing sleep disorders, including obstructive sleep apnea, insomnia, and restless leg syndrome and if you don’t manage these conditions during pregnancy, they can stick long term.
Sleep cycles during your 30s will start to include less deep sleep, and you will stay within the lighter stages of non-REM sleep during this decade. This means that you might notice more restlessness, waking more easily and often at night, and feeling less refreshed when you wake up in the morning. This is the perfect time to do a sleep audit and spend some time improving your sleep environment.
Sleep In Your 40s
It’s widely reported that people in their 40s go to bed feeling truly exhausted, but they still have trouble getting to sleep. People in their 40s tend to wake more during the night as well (with increased toilet trips too), or waking up extremely early and not being able to drift off again.
On top of the busy lifestyle that’s spilled over from your 30s, other biological changes also contribute to more challenging sleep. For both men and women, hormones that promote healthy sleep are on the decline. At the same time, sleep-disrupting hormones, such as cortisol, are often spiking, thanks to stress and an ongoing lack of sleep.
Sleeplessness can take a particular toll on weight gain and metabolic health during this time, in both men and women. With a busy life and these biological changes happening, sleep quality is compromised and people tend to have less time to exercise or look after their nutrition, all of which have a negative impact on sleep and weight changes.
If you’re not getting enough sleep, it might make you feel more stressed. Especially if you want to sleep better, but are not sure where to start. This is where I come in. My adult sleep coaching service might be the perfect solution for you. Contact me today for a complimentary call to discuss your needs. It all starts with your commitment to prioritise getting the sleep you need. For more tips and support, be sure to explore the rest of my blogs.
