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GUEST SERIES | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine
Huberman Lab
The Decline of Deep Sleep in Older Adults
As individuals age, deep sleep declines significantly starting as early as the mid to late 30s. By age 50, there is a 50% reduction in deep non-rem sleep from young adulthood, and by age 65 to 75, the decline reaches as low as 5%. This decrease in deep sleep quality leads to increased waking episodes, fragmented sleep, and reduced sleep efficiency. The compromised nighttime sleep quality in older adults is linked to a higher likelihood of illness, disease, and premature mortality. Daytime napping is a consequence of poor nighttime sleep quality and not the cause of health issues. Therefore, the focus should be on improving nighttime sleep instead of discouraging napping. Further research is needed to understand the impact of napping on health and mortality in older adults.
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