Rest is essential at any age
Experts recommend establishing a sleep routine that includes going to bed and waking up at the same time every day, reducing caffeine intake in the afternoon and avoiding screens at least an hour before bedtime. They also suggest engaging in regular physical activity, as this can improve the quality of deep sleep, but avoiding intense exercise close to bedtime.
How many hours are needed
As we mature, sleep needs and quality change, especially after the age of 40. Ideally, according to specialists, sleeping between seven and eight hours each night is still the ideal amount of rest for most adults from this age onwards. However, it is also known that not only the quantity but also the quality of sleep matters.
To improve sleep quality, it is important that the 7-8 hours of sleep should be uninterrupted and in a dark, quiet environment, as this will allow the brain to complete all the necessary phases of restorative sleep.
Why do sleep needs change?
As the years go by, sleep becomes lighter and more fragmented, which means that people in their 40s, 50s or 60s spend less time in the deep phases of sleep (slow-wave and REM sleep).
These phases are crucial for brain restoration and memory consolidation. The reduction in deep sleep can make some people think they need fewer hours of rest, when in fact, it is even more important to achieve the recommended 7 to 8 hours to allow the brain to perform its cleaning and repair functions.
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