Sleep Quality Across Ages: How Sleep Needs Change From Your 20s to 70s

No matter your age, sleep is one of the most important contributors to long-term health and well-being. While the recommended number of hours tends to stay consistent — generally 7 to 9 hours a night for most adults — sleep quality and sleep patterns shift significantly as we age.

20s & 30s: When Life Gets Busy, Sleep Takes a Backseat

In your 20s and 30s, you may be studying, building your career, raising young children — or juggling all three. It’s an exciting, demanding stage of life, often filled with late nights, early alarms, and inconsistent routines.

Sleep experts agree that while adults in this group still need 7 to 9 hours of rest, many fall short due to:

• Hectic work or academic schedules

• Irregular sleep and wake times

• Increased screen time and social activities

• High stress levels and poor sleep hygiene

Lack of quality sleep during this stage can impact memory, focus, mental health, and even long-term well-being.

As we shared in How to Choose the Perfect Mattress for Every Family Member, adults in this stage benefit from sleep environments that promote airflow, reduce disturbance, and support proper spinal alignment — especially in shared beds.

40s & 50s: Hormones, Health, and the Battle for Better Sleep

As we enter our 40s and 50s, the body begins to change in ways that directly impact sleep. Hormonal shifts, particularly during menopause, can cause night sweats, hot flashes, and insomnia. Sleep apnea also becomes more common, with symptoms like loud snoring, fatigue, and waking often during the night.

Additional factors that reduce sleep quality at this stage include:

• A natural decline in melatonin production

• Increased stress from work and caregiving responsibilities

• Greater need for joint and muscle recovery

Trying out different mattress types in person can help you understand what level of firmness, pressure relief, and comfort suits your body best.

60s & 70s+: Prioritising Comfort, Circulation & Routine

Later in life, sleep often becomes lighter and more fragmented. While adults over 65 still need 7 to 8 hours of sleep, they’re more likely to wake during the night — whether due to health conditions, medication side effects, or discomfort.

Common issues at this stage include:

• Frequent night wakings

• Reduced mobility getting in and out of bed

• Aches and joint pain that disturb sleep

• Feelings of loneliness, which have been linked to poor sleep

Despite these challenges, quality rest remains just as important — not only for energy and focus, but also for heart health, immune function, and emotional well-being.

A mattress that supports circulation, offers pressure relief, and is easy to access can dramatically improve comfort at this age — but it’s something that truly has to be felt, not just read about online.

Why Mattress Fit Matters More Than Ever

As we grow older, our sleep needs and physical requirements naturally change — and a mattress that worked for you ten years ago might not be right for you today.

From shifting support needs to temperature sensitivity, your body will benefit from a sleep surface tailored to your current stage of life. That’s why buying a mattress online without testing it can lead to poor sleep and regret — especially when your comfort needs become more specific over time.

At La Romantica, we believe the best way to find the right mattress is by speaking to a stockist who understands our products and can guide you to your perfect match — based on how you sleep, how you move, and how you feel when you lie down.

Visit a La Romantica Stockist

Your sleep deserves more than guesswork — and your comfort should never be left to chance.

That’s why we encourage you to visit your nearest La Romantica stockist, where you can:

• Try different mattress types in person

• Speak with an expert about your age-specific sleep needs

• Experience the difference for yourself

Find your nearest stockist
Contact us: info@laromanticabeds.com | 01924 402 258

Because at every age, better sleep starts with better support — and support starts with the right mattress, found the right way.