By Arabella Peterson Wellness 12.03.2025

From Your 20s to 90s, This is How Much Sleep You Need at Every Age

Discover the ideal amount of sleep for every stage of life and why it matters for your health.

There are a handful of things that everybody of every age needs to do to function at their best: stay hydrated, eat nourishing food, get fresh air, move our body, and of course, get enough good-quality sleep.

While a solid 7 to 9 hours per night works for most adults, sleep needs do change over time, and there are countless individual factors that contribute to quality rest. Many of these factors are physical – as our bodies change, so do our sleep requirements. However, there are social and environmental factors to consider, too. This isn’t to say that everyone is following the same path over the course of their life, but mapping general patterns of ageing and evolving routines can be helpful for making informed choices.

Rebecca Hannan, Senior Psychologist at Sydney’s The Indigo Project, highlights the mental toll of poor sleep at every age, “Poor sleep can really impact our mental well-being,” she says. “When we’re sleep-deprived, our brain’s emotional regulation system goes into overdrive, making us more reactive, irritable, and prone to stress."

Moira Junge, CEO of the Sleep Health Foundation, echoes this, noting that sleep is highly individual and isn't just about duration. “7 to 9 hours of sleep is a helpful guide, but it's actually about how well-rested you feel and whether sleep is causing you distress. It's about your subjective feelings of well-being," she explains.

No decade is perfect, and they all have their own challenges, but trying to prioritise good sleep will pay off in the long run as you navigate the ups and downs of life.

In your 20s: Lifestyle factors might disrupt your sleep

Recommended sleep: 7 – 9 hours per night.

Among all the joys of being young, some less charitable words that people might use to describe this decade are chaotic, unpredictable and unstable. Young adults often experience inconsistent sleep due to a busy social life, work stress, and technology use. Surprisingly, Dr Junge notes that this age group often struggles with sleep more than older adults – not because of late nights and hangovers, but due to anxiety and digital overload. “18 to 35 year olds actually don’t sleep as well as older people a lot of the time. It’s not even partying, it’s usually too much digital connection, and feelings of anxiety about the world.”

This can lead to a cycle of bad sleep, as a less restorative sleep means more feelings of unrest. Dr Hannan adds that early signs of sleep deprivation include brain fog and forgetfulness, emotional ups and downs, feeling more irritable, impatient, or overwhelmed and increased anxiety or low mood.

How to improve sleep in your 20s

We can’t always control our schedules, especially when our social life is non-stop, but sticking to a sleep routine is a game-changing step in addressing sleep concerns. According to Dr Hannan, “Going to bed and waking up at the same time every day (yes, even on weekends) helps regulate your body’s natural clock.” She also emphasises another sure-fire way to help improve sleep is to ditch the screens before bed, “The blue light from phones and laptops messes with melatonin (the sleep hormone). Try switching to reading, journaling, or meditation before bed instead.”

Even with strict bedtime and screen-time rules, what we put into our bodies is just as important to our sleep quality. Two of the biggest culprits are caffeine and alcohol, as Dr Hannah says, “That afternoon coffee might be secretly sabotaging your sleep, and while alcohol might make you drowsy, it can actually disrupt deep sleep later in the night.”

In your 30s: Your sleep might suffer with career and family demands

Recommended Sleep: 7 – 9 hours per night.

While some parts of life might slow down in our 30s, getting that elusive eight hours is still a challenge. Maybe you’re moving into a more senior position at work, changing careers, moving homes, or parenting – these stresses can make it harder to get consistent, high-quality sleep. Dr Junge highlights that many people simply don’t prioritise rest, “People honestly don’t have enough opportunity [for sleep]. They prioritise other things and don’t make room for sleep.” This is undeniably true for many people as they manage the demands of this decade.

How to improve sleep in your 30s

At the end of a long day, it’s normal to have a million things on your mind. Your head might be buzzing from recent events and anticipation for tomorrow, so it’s crucial to wind down properly. Dr Hannan suggests, “If your brain is still in overdrive at bedtime, it’s no wonder sleep feels impossible! Try deep breathing, gentle yoga, or listening to calming music to signal to your body that it’s time to rest.”

If you’re pulling long days at the office or have a never-ending to-do list to get through at home, make sure you get some sun during the day, especially in winter when the days are shorter and darker. As Dr Hannan says, “Natural light exposure, especially in the morning, helps regulate your sleep-wake cycle, making it easier to fall asleep at night. Just a small amount can be beneficial – but remember to protect your skin and eyes.”

In your 40s: A bad night’s sleep becomes more noticeable

Recommended Sleep: 7 – 9 hours per night.

Remember when you could crawl into bed well after midnight and still make it to work the next day in (relatively) good spirits? That youthful resilience might be slipping into the rearview as you settle into your 40s. At this stage, hormonal changes and inevitable health changes can impact sleep quality. Many people in their 40s experience more nighttime wake-ups, difficulty falling or staying asleep and greater sensitivity to environmental factors.

Dr Junge explains that sleep problems at this age can be linked to both lifestyle and physical health, “Fifty percent of people’s sleep issues are lifestyle-related – Netflix, work, partying, etc. – while the other 50% are due to things like pain, mental health, bladder issues, or aging.” Dr Hannan points out these sleep-altering shifts as especially pronounced in women during this period, “Hormonal changes such as fluctuating estrogen and progesterone levels during Perimenopause can cause night sweats, restlessness, and frequent waking,” she notes.

How to improve sleep in your 40s

In your 40s, you might be more focused on those around you, rather than prioritising your mental health and needs. Be sure to tend to your wellbeing and address stress and anxiety through mindfulness or therapy. Check for health-related sleep issues that commonly arise at this age, like low iron or thyroid issues to ensure consistent, restorative sleep.

As always, keep your sleep environment cool, dark and quiet to help ease into a restful state each evening. At this age, exercise might become less regular, so if you’re noticing a decline in how long you’re sleeping for and how you feel – move your body. Dr Hannan stresses, “Regular exercise can do wonders for sleep! Physical activity helps burn off excess energy, reduces stress, and supports a healthy sleep cycle. Just try to avoid intense workouts too close to bedtime, as they can be too stimulating.”

In your 50s: Sleep is more fragmented

Recommended Sleep: 7 – 8 hours per night.

As you age, unbroken sleep can become more difficult. Waking up throughout the night is common due to menopause and hormonal fluctuations, aging-related bladder issues, chronic pain or sleep apnoea. Sleep becomes something that we need to seriously prioritise and keep on top of during this decade. However, in this day and age, people in their 50s actually tend to sleep better than younger adults. Dr Junge highlights, “People over 50 are generally in a better financial position. They usually have less uncertainty, and less anxiety about the world."

How to improve sleep in your 50s

If overheating is an issue for you, remember to adjust your bedroom temperature and use bedding made from breathable materials to ease night sweats. Reduce alcohol and caffeine intake to prevent disruptions and incorporate gentle evening movement, like stretching or yoga.

In your 60s and 70s: Adjust to natural sleep changes

Recommended Sleep: 7 – 8 hours per night.

There are wonderful things that commonly come with reaching our 60s and 70s – a stronger sense of self, deeper relationships, clarity and peace of mind. However, health challenges also come with the territory. Adults in this demographic still need solid rest but may naturally experience shorter sleep cycles, more frequent wake-ups and daytime sleepiness.

Despite your circadian patterns shifting and perhaps needing less sleep at night, it’s important to monitor your energy levels and your general feelings of wellbeing. Dr Junge explains that poor sleep can often be linked to undiagnosed conditions like insomnia, sleep apnoea or Restless Leg Syndrome (RLS). She points out, “If you're getting 8 hours of unbroken sleep and still feeling exhausted, there’s probably something else going on. It could be RLS, iron deficiency, or thyroid issues.” She also warns that excessive daytime sleepiness can indicate sleep disorders, "If you're needing unplanned naps, struggling to stay awake in conversations, or dozing off while driving, it's worth investigating whether a sleep disorder is at play."

How to improve sleep in your 60s and 70s:

In our 60s, keeping up regular exercise can become more difficult. Stay active during the day to improve nighttime rest, reduce long naps to maintain a strong sleep cycle and get screened for sleep disorders if daytime fatigue is an issue.

In your 80s and beyond: Honouring your changing sleep needs

Recommended Sleep: 7 – 8 hours per night.

Reaching your 80s and beyond brings with it a lifetime of experiences, wisdom, and (hopefully) the ability to take things at a slower, more intentional pace. While sleep remains an essential pillar of health, it’s normal for sleep patterns to shift even further with age. Many older adults experience lighter, more fragmented sleep, and may find themselves waking earlier in the morning. However, just because sleep changes with age doesn’t mean poor sleep should be accepted as inevitable.

How to improve sleep in your 80s and beyond

Maintaining good sleep hygiene is just as important in your 80s as it was in earlier decades. Keep up a consistent sleep schedule, avoid excessive daytime napping, and ensure your bedroom is comfortable and supportive of rest. Gentle movement, like walking or stretching, can aid relaxation, while getting morning sunlight helps regulate circadian rhythms. If you’re experiencing persistent fatigue or excessive sleep disruptions, it’s worth speaking with a doctor to rule out any underlying sleep disorders.

Prioritise sleep at every age

If there are a few key takeaways from Dr Junge and Dr Hannan’s advice, it’s that sleep quality matters more than the specific hours you’re sleeping, and that everybody is different. While most adults function best with 7–9 hours, what matters more is how rested you feel.

“Good sleep is like an emotional reset button – without it, our resilience takes a hit,” says Dr Hannan. “It’s important to recognise that sleep challenges aren’t one-size-fits-all. Individual differences play a big role in sleep quality. The key is to take sleep seriously – if it’s affecting your daily life, it’s worth reaching out for support and your doctor will be the best place to start.”