Sleep is an essential part of our daily routines, no matter your age. It helps the body recharge, so we awaken feeling refreshed and revitalized. However, as we age, our sleep patterns can start to change, affecting both sleep patterns and sleep quality. Even with these changes, it is still important for seniors to ensure they are getting sufficient, restful sleep every night. Continue reading to find out how much sleep seniors need, and how to overcome sleep challenges.
How Many Hours of Sleep Do Seniors Need?
According to numerous sources, including the CDC, National Institutes of Health, National Sleep Foundation, and the Mayo Clinic, the amount of sleep seniors need is:
- Seven to nine hours a night for adults up to age 64
- Seven to eight hours a night for adults 65 and older
As we get older, some of the differences between younger adults, even though the recommended sleep time is the same until we reach 64, are that our circadian rhythms start to change, and we do not get as much REM sleep. REM sleep is the deepest level of sleep that involves rapid eye movements and dreaming. This deep stage is an essential part of healthy sleep cycles.
Other common factors that influence our individual sleep time include:
- Medical conditions
- Chronic pain
- Medications
- Hormonal changes
- Sleep disorders/sleep apnea
- Activity level
- Amount of exercise
- The types of food eaten
- Caffeine and alcohol use
How Aging Affects Sleep Patterns
Some of the impacts of aging on our sleep patterns are:
- Getting sleepy earlier: As our circadian rhythms start to change, we start to get sleepy earlier and earlier. This is why many seniors are in bed by 7 or 8 p.m.
- Earlier waking: Because seniors tend to go to bed earlier, they wake up earlier, too, often before sunrise.
- Reduced sleep duration: Seniors can have difficulties falling asleep and sleeping throughout the night. It is not uncommon to wake up numerous times for various reasons, such as having to use the bathroom.
- Reduced deep sleep: Seniors spend less time in deep REM sleep, which affects overall sleep quality.
- Increased sleepiness during the day: Seniors can become sleepy during the day, and many often take one or more naps, which further affects nighttime sleep cycles.
- Sleep disorders: Many seniors suffer from some type of sleep disorder, including sleep apnea, insomnia, or restless legs syndrome (RLS).
- Medications: Certain over-the-counter (OTC) and prescription medications can affect sleep patterns and quality.
- Medical and mental health conditions: Various health conditions, such as depression, anxiety, and chronic pain, can make it more difficult to achieve quality sleep.
- Lifestyle: One’s overall lifestyle can have direct impacts on sleep quality, such as drinking alcohol, using screens before bedtime, not having a consistent bedtime, having an unhealthy diet, or being sedentary.
Common Sleep Challenges for Seniors
Common sleep challenges for seniors include sleep disorders, health conditions, medications, and lifestyle choices.
Sleep Disorders in Older Adults
- Insomnia: Problems falling asleep, staying asleep, and waking up numerous times throughout the night.
- Sleep apnea: Pauses in breathing while sleeping.
- RLS: The urge to move one or both legs while sleeping, where the movement wakes the person up.
- Periodic limb movement disorder (PLMD): The involuntary movements of the limbs while asleep, which can wake a person up.
Health Conditions and Medications That Affect Sleep
- Chronic pain conditions
- Heart disease
- Arthritis
- Depression
- Anxiety
- Other mental health conditions
- Diabetes
- Neurological conditions
- Side effects of various medications
Lifestyle Choices That Affect Sleep
- Lack of regular exercise
- Lack of regular activity
- Poor dietary habits
- Drinking alcohol often
- Drinking caffeine throughout the day, even up to bedtime
- Inconsistent bedtimes
Signs of Poor Sleep in Seniors
Some of the signs of poor sleep in seniors to look for can include:
- Daytime fatigue
- Difficulty concentrating and focusing
- Memory issues
- Increased risk of falls
- Balance and coordination problems
- Mood changes/mood swings
- Irritability
- Increased risk of depression
- Weakened immune function
- Increased risk of illnesses
- Difficulty staying awake during the day
- Taking frequent daytime naps
It is normal to experience these signs on their own for various reasons. For example, feeling sad and depressed because a close friend just passed away. However, when a person exhibits multiple signs, it often means they are not getting quality sleep.
How To Improve Sleep Quality for Seniors
Seniors can do several different things to help improve their overall sleep quality that do not involve taking OTC or prescription sleeping pills.
Practicing Good Sleep Hygiene
- Establish a set bedtime and stick to it: You want to pick a bedtime you can stick to and should not vary it more than half an hour.
- Create a sleep-friendly environment: Remove the TV from the bedroom, ensure the room is cool, have low lighting, and use dark-out curtains or blinds.
- Avoid daytime napping: You should not nap during the day. If you feel sleepy, get up, move around, and become more active.
Lifestyle Habits That Support Better Sleep
- Ensure you are getting regular physical activity and exercise daily.
- Spend more time outdoors where you get sunlight exposure for at least an hour to help increase melatonin production.
- Ensure your diet is well-balanced and includes healthy choices.
- Avoid eating at least three to four hours before your set bedtime.
- Stop drinking caffeinated beverages at least six to eight hours before your set bedtime.
- Limit the number of alcoholic drinks you have or abstain entirely.
- Establish a bedtime process where you start to unwind and relax using relaxation exercises, deep breathing, or meditation techniques.
- Discontinue all screen usage at least an hour before bedtime.
When To See a Doctor
Some seniors can still have difficulties improving their sleep quality, even when practicing good sleep hygiene and lifestyle habits.
Signs a Medical Evaluation Is Necessary
- Sleep issues have persisted for more than a month.
- Sleep problems are interfering with your daily routines.
- You are excessively tired during the daytime and find it difficult to stay awake.
- You are waking up due to difficulties breathing.
- You are snoring loudly enough to wake yourself up.
- You are being woken up due to involuntary limb and leg movements.
- You are having frequent mood swings.
- You have lost interest in hobbies and activities you enjoy.
- You notice changes in your appetite.
- You are waking frequently and having difficulties getting back to sleep.
Sleep Studies and Professional Sleep Assessments
Sleep studies and professional sleep assessment can help determine what is going on internally while you sleep. Your brain waves, blood pressure, heart rate, breathing rate, and oxygen levels are monitored during a sleep study. These help identify various sleep disorders, and also help determine if you have sleep apnea.
Medications
Depending on the outcome of your sleep assessment, your doctor may recommend an OTC or prescription sleep medication. It is important to remember that these should only be used as needed and short-term. Certain drugs can become habit-forming, leading to increased tolerance, dependence, and even addiction. There are also rebound effects when medications are discontinued, resulting in even worse insomnia and sleep problems than before using the medication.
FAQ
Do Seniors Need Less Sleep Than Younger Adults?
Seniors need the same amount of sleep as younger adults. Seniors should strive to achieve between seven and nine hours of restful, quality sleep nightly. Between seven and eight hours is acceptable after turning 65.
Can Naps Replace Lost Nighttime Sleep?
Naps are not a substitute for lost nighttime sleep. Instead, they can contribute to nighttime sleep problems. Excessive napping should be avoided entirely.
Is Poor Sleep a Normal Part of Aging?
Experiencing sleep problems is common as we get older due to changes in circadian rhythms and reduced natural melatonin production. However, by practicing good sleep hygiene and lifestyle habits, it is possible to overcome poor sleep.
How Much Sleep Do Seniors Need?
Seniors should strive to get between seven and nine hours of quality sleep nightly. Achieving this level can be challenging when facing various age-related issues and medical conditions. However, with some lifestyle and sleep hygiene changes, it is possible to improve the quality of sleep, and get the recommended amount.
Quality sleep helps boost the immune system, improves cognitive functioning, and provides other health benefits. Do not be afraid to seek professional help if sleep problems persist, even after making lifestyle and sleep hygiene improvements.
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Sources:
About Sleep. (2024).
How Much Sleep Do I Need? (2019).
How Much Sleep Do You Really Need? (2020).
Olson, E. (2025). How Many Hours of Sleep Are Enough for Good Health?