Older Adults After age 65, melatonin production, the "sleep hormone," decreases, leading to less sleep and lighter sleep. Increased urination can also disrupt sleep. Aging is also linked to a shift in the body's circadian rhythm, causing it to crave earlier bedtimes and wake-up times. However, the ideal sleep duration is seven to eight hours. Adults As we reach adulthood, sleep becomes more about maintenance than growth. As Tal explains, the body needs care and "maintenance." This stabilization in growth translates to a decrease in sleep needs. Seven to eight hours is optimal. If you require more, Tal warns that you may develop a sleep disorder such as sleep apnea or hypersomnia. Teenagers Teenagers need eight to ten hours of sleep each night. From ages six to twelve, they typically stop napping, and their sleep needs decrease to nine to twelve hours per night. Al-Mustaqbal University, the leading university in Iraq.