Aging is inevitable, but how does it affect our ability to sleep? According to a new AI-based study on how our sleep patterns change as we age, both deep sleep and REM sleep are declining. But it's not all bad news. Studies show that after a decrease in nighttime sleep during middle age, later in life the average hours of sleep per night increases again

, and the average hours of sleep per night increases again

. [The results of the study, a collaboration between Full Power Technologies, Stanford University, and the University of California, San Francisco (UCSF), were presented at the European Sleep Conference in Spain in September 2024.Data leveraged from the Sleeptracker AI platform allowed the researchers to analyze 7 million nights of sleep recorded by 117,000 participants.

The results of this study open up great potential for further research on sleep and aging. Not only did the study provide insight into how deep sleep and REM sleep are affected by age and average lifetime sleep duration, but it also shed light on the impact of sleep disturbances on the critical hours when we are not awake. Participants with sleep apnea had lower levels of deep sleep across all age groups compared to participants without sleep disorders.

There are four stages of sleep: three non-REM (N1 and N2 are shallow sleep, N3 is deep sleep) and one REM sleep. The rapid eye movement (REM) phase of the sleep cycle is the stage of dreaming and heightened brain activity, and typically accounts for 25% of total sleep time.

However, the current study showed that REM sleep is significantly reduced throughout life. The researchers evaluated changes in REM sleep, deep sleep, and average sleep duration in three age groups: 20-25 years, 30-55 years, and 80-85 years.

In the 20-25 age group, 15.9% had deep sleep and 26% had REM sleep; in the 30-55 age group, 14.3% had deep sleep and 25.7% had REM sleep; and in the 80-85 age group, 13.1% had deep sleep and 22.9% had REM sleep.

At ages 20-54, men had less REM sleep than women, but at ages 55-80, women had less on average. At ages 80-84 for both sexes, women again had a higher average REM sleep duration per night.

Interestingly, this study showed that aging does indeed have benefits with respect to sleep. The younger age group (20-25 years) averaged 430 minutes of sleep per night, while the 30-55 year olds averaged only 413 minutes of sleep. However, in the 80-84 age group, the average sleep time recovered by 7 minutes to 420 minutes.

“This study provides important baseline data for understanding the impact of sleep patterns and sleep disorders across the lifespan,” says Philip Kahn, founder and CEO of Fullpower AI.

This new study opens up opportunities for further research on sleep patterns throughout the lifespan and the impact of sleep disturbances as we age, but what is behind the lower levels of REM sleep as we get older?

“As we age, the body produces less melatonin, which may affect the amount of time spent in REM sleep. This natural change in sleep patterns, along with factors such as increased frequency of awakenings, can lead to a decrease in REM sleep with age,” says Dr. Chelsea Perry of Sleep Solutions, a member of the American Academy of Dental Sleep Medicine.

Melatonin is a hormone secreted by the brain that regulates the sleep-wake cycle. It normally rises at night in response to darkness and promotes sleep. As we age, our sleep cycles often change and become shorter. Older adults also sleep more shallowly and fragmented, and the amount of sleep they need seems shorter,” Dr. Perry adds.

The National Sleep Foundation states that adults under age 64 need 7 to 9 hours of sleep, dropping to 6 to 8 hours for those over age 65. But does that really apply to everyone?

In addition to age, lifestyle and personal health also affect the amount of sleep needed per day. Additionally, the quality of sleep we get plays an important role in determining the amount of sleep we need.

“Sometimes the number of hours of sleep we need each night is simply the result of genetics, but this is quite rare. Sleep quality is more likely a factor in how well an individual copes. Sleep is not just downtime. People who enter a deep, restorative sleep cycle can feel more rested in a shorter amount of time,” explains Dr. Hana Patel, NHS physician and resident expert at Time4Sleep.

The exception to this rule, however, is when you are unwell. 'When you are unwell, your immune system goes into overdrive, and sleep supports that process. With more sleep, the body can fight off infection, repair cells, and recover more efficiently.

We all know that sleep is key to functioning well on a daily basis, but what exactly happens when we don't get enough sleep?

“When sleep deprivation persists, it can affect your physical and mental health. It is often very distressing and can cause depression, difficulty concentrating, and difficulty remembering what you had planned. In addition, persistent sleep deprivation can reduce immunity to disease, which in turn can lead to coughs, colds, and other health problems,” says Dr. Patel.

Studies have shown that sleep deprivation also leads to elevated cortisol levels, which increases blood sugar levels and causes high blood pressure. This can result in cravings for sweet and fatty foods, leading to weight gain and associated health problems.

Studies have shown that prolonged sleep deprivation can lead to serious problems such as heart disease, high blood pressure, diabetes, and stroke.

Although there are multiple factors that influence sleep duration and patterns, adequate sleep is still necessary for proper functioning in daily life.

As new research shows, aging changes the way we sleep, but there is still much that can be done to ensure quality sleep time regardless of age.

Maintaining good sleep hygiene will help you get the most out of your sleep. Here are some tips to help:

Adhering to a regular wake-up and bedtime routine will program your body's internal clock and reinforce healthy circadian rhythms.

As mentioned earlier, melatonin (which promotes sleep) is produced in response to darkness. Therefore, keeping your bedroom cool, dark, and quiet will help create the right mood. Think of your room as your body telling you it is time to rest. Investing in a mattress that best suits your sleep style and needs will also have a positive impact on the quality of your sleep.

Relax your mind and body before bed. An easy way to make your bedroom a peaceful place is to remove all reminders of wakefulness and activity. This means: no or low tech one hour before bed, practicing breathing exercises or guided sleep meditations, and setting aside “worry time” away from the bedroom at other times of the day.