As you age, the quality and quantity of your sleep become increasingly important, as sleep deprivation can have significant consequences. Sleep affects every aspect of your life, from physical health and mental well-being to immune system function, fitness, and recovery. It is crucial to ensure you get enough of it.

The amount of sleep necessary varies from person to person, but the adults aged 18 and over should aim for an average of seven to nine hours of sleep to perform at their best. Those over 50 might get by with 5-6 hours of sleep, though it’s not ideal nor advised. Every individual is unique and may require a different amount of sleep, you’ll need to determine what works best for you.

One method to determine your ideal amount of sleep, is to go to bed without setting an alarm and wake up when your body naturally awakens, this is your body’s required sleep hours. If you’ve been waking up at a particular time for several years, your body may continue to do so, even if you haven’t gotten sufficient rest. You might repeat this process on different nights and under various conditions to get a general idea of how much sleep your body needs.

Several factors can influence your sleep, hormonal changes, medication, and underlying health conditions, these all can disrupt your sleep pattern. As you grow older, you may experience more fragmented or restless sleep, causing you to wake up more frequently. Prolonged sleep deprivation is an increased risk for obesity, heart disease, and other health issues, making it vital to prioritize sleep. 

If you’re consistently experiencing difficulty sleeping, it may be necessary to seek medical assistance to determine the underlying cause. There are tools available, such as Garmin watches or the Oura ring which can monitor your sleep patterns and provide insights into the quality of your sleep.

Developing healthy sleep habits is key to improving your sleep, starting with maintaining a regular sleep pattern. Going to bed and waking up at the same time every day, year-round, helps your body adapt to the schedule and leads to better sleep. Inconsistency in your sleep routine is a common reason people struggle to wake up on Monday mornings.

Your sleep environment can also impact the quality of your sleep. Aim for a cool, dark, and quiet environment and set an alarm to remind yourself to start winding down from the day. Avoid blue light-emitting devices such as computers, phones, tablets, and televisions, or use blue light-blocking glasses if necessary. Additionally, it’s recommended to avoid heavy meals, alcohol, or caffeine late at night.

Finding the sleep habits and patterns that work best for you may require some experimentation, but the information provided here is a starting point. Given the significant impact of sleep on all aspects of your life, it is important to prioritize getting the most out of it.