The Aging-Sleep Paradox: Why Rest Changes After 40

The Biology of Aging Sleep

After age 40, we lose 27 minutes of deep sleep per decade due to changes in slow wave activity and circadian rhythm.

Key Age-Related Sleep Changes

Melatonin Production Decline

By age 60, nighttime melatonin levels are just 25% of what they were at age 20.

Blunted Temperature Rhythm

Older adults experience 50% smaller core temperature drops at night, impacting sleep initiation.

5 Age-Adapted Sleep Solutions

1. The Two-Phase Sleep Strategy

Embracing segmented sleep patterns common in historical populations.

2. Light Therapy Protocols

Using timed bright light exposure to strengthen weakened circadian signals.

3. Protein Timing for Sleep

Increasing tryptophan-rich foods at dinner to compensate for reduced absorption.

4. Hydration Management

Balancing fluid intake to minimize nocturia without causing dehydration.

5. Temperature Optimization

Using cooling mattress toppers to compensate for reduced thermal regulation.

Myths About Aging and Sleep

What’s Normal vs. Treatable

The 5-Hour Sleep Myth

Why seniors don’t actually need less sleep despite common belief.