Sweet Dreams: The Importance of Good Sleep for Healthy Ageing

 Overview of  ILC’s Partners Programme in collaboration with University of Surrey

 Webinar – 15 January 2026

 Summary & Key Insights

This webinar, Sweet Dreams: the importance of good sleep for healthy ageing, was delivered as part of the ILC’s   Partners Programme and developed in collaboration with the University of Surrey’s Centre of Excellence on Ageing.

The session explored the growing evidence linking sleep quality, sleep regularity, and sleep-related conditions   with long-term health outcomes, particularly in an ageing population.

Good sleep is increasingly recognised as a cornerstone of healthy ageing. In the UK, it is estimated that the public   misses out on a full night’s sleep every week, and 16% of adults get fewer than six hours per night. As sleep   declines by around 10 minutes per decade, older adults face increased risk of comorbidities linked to poor sleep.

The webinar examined why sleep matters, how sleep changes with age, and what individuals, employers, and   policymakers can do to improve sleep health and longevity.

Speakers

•  Mark Chataway, Managing Partner, Finn Partners (Chair)
• Prof Derk-Jan Dijk, Professor of Sleep and Physiology & Director, Surrey Sleep Research Centre, University of Surrey
• Ben Lumley, Co-Head of Programme, Night Club
• Yvonne Sonsino, Trustee, ILC
• Jessi Kullar, Policy and Public Affairs Manager, Drinkaware

 Key Messages

 Why Sleep Matters for Healthy Ageing

Sleep is not simply “rest time”, it is an active biological process essential for:

• Cognitive Function
  Good sleep supports attention, memory retention, and decision-making. Impaired sleep affects the brain as significantly as alcohol.
• Brain Health
  Sleep helps clear toxins from the brain, potentially slowing Alzheimer’s progression.
• Cardiovascular Health
  Adequate sleep stabilises blood pressure and heart rate. Poor sleep increases risks of heart disease and stroke.
• Metabolic Health
  Sleep regulates hormones affecting appetite and glucose processing, reducing the risk of obesity and type 2 diabetes.
• Immune Function
  Consistent sleep strengthens the body’s defences.
• Mental and Emotional Well-being
  Sleep reduces stress, stabilises mood, and improves resilience.

  How Sleep Changes with Age

• Shorter sleep duration
• More frequent night-time awakenings
• Less time in deep, restorative sleep
• Influences from hormonal changes, stress, medications, and health conditions

  Core Components of Healthy Sleep

1.  Quantity – Enough hours of sleep (varies by individual)
2. Quality – Uninterrupted, refreshing sleep
3. Consistency – Regular sleep–wake times, shown to be as important as duration

Notably, a 2024 study found that sleep regularity is a stronger predictor of reduced mortality than sleep   duration alone, with the most regular sleepers having a 20–48% lower risk of death.

  Improving Sleep for Better Ageing

• Establish Routines – Keep regular bed and wake times
• Optimise the Environment – Comfortable, dark, cool, and quiet
• Manage Stress – Mindfulness, breathing techniques, relaxation
• Treat Conditions – Seek help for insomnia, sleep apnoea (e.g., CPAP), or other issues
• Light Exposure – Bright morning light helps regulate circadian rhythms

 

Health Risks of Poor Sleep

• Increased risk of Alzheimer’s disease, type 2 diabetes, heart disease, stroke, and some cancers
• Greater likelihood of weight gain
• Higher overall mortality risk
• Negative impacts on mental health and emotional stability

  The Scale of the Issue

Over 14 million UK adults are estimated to live with an undiagnosed sleep condition.
Common sleep-related conditions in the UK include:

Condition	Estimated Affected Population	% of UK Population
Chronic insomnia	4–6 million	6–10%
Sleep apnoea	1.5–2.5 million	2–4%
Narcolepsy	~30,000	0.04%

Sleep challenges can also stem from shift work—27% of UK employees work at night—making sleep regularity  difficult and increasing long-term risks.

Recommended Resources

• BITC & Public Health England – Sleep & Recovery Toolkit (Free, 52 pages)
  https://www.bitc.org.uk/toolkit/sleep-and-recovery-toolkit/
• The Sleep Charity – Workplace Sleep Support
  https://thesleepcharity.org.uk/
• ILC Article: Sweet Dreams – The Importance of Good Sleep for Healthy Ageing
  https://ilcuk.org.uk/sweet-dreams-the-importance-of-good-sleep-for-healthy-ageing/

  Final Thoughts

Humans spend a third of their lives asleep, yet no two nights of sleep are the same. Sleep is influenced by health,     environment, work patterns, and socioeconomic factors. Addressing these diverse challenges is vital to support     people to sleep well, age well, and live longer, healthier lives.

Consistent, good-quality sleep is not a luxury, it is a biological necessity for longevity.