How Much Sleep Do Seniors Need?

Getting regular quality sleep is an important part of a healthy lifestyle. Unfortunately, sleep is often not a top health priority, and many make incorrect assumptions about sleep and growing older.

Keep reading to learn how much sleep the elderly need and tips for achieving quality sleep when you’re in your golden years.

Contact Haven Health.

How Much Sleep Does A Senior Need?

According to the National Institute on Aging (NIH), although individual needs vary, the majority of adult age people, including older adults, should get seven or more hours of sleep every night. While sleep needs remain pretty consistent throughout adulthood, sleep patterns and sleep quality can change as you age.

Factors that can affect your ability to sleep can include:

Medical conditions
Chronic pain
Medications
Hormonal changes
Sleep disorders, such as sleep apnea
Activity level
The types of food eaten
Caffeine and alcohol usage

What Impact Does Aging Have On Sleep?

As we age, health problems, lifestyles changes, and the process of aging itself all can impact sleep.

When we sleep our body goes through sleep stages, namely REM (rapid eye movement) sleep and non-REM sleep. These stages happen in cycles about three to five times per night.

While REM sleep doesn’t tend to be affected by age, aging has been associated with decreased deep sleep (slow-wave sleep).

Sleep patterns tend to naturally shift as we age, as well. Some of the impacts of aging on our sleep patterns can include:

Shifts in circadian rhythms: Many seniors experience changes to their circadian rhythms as they age, which leads to earlier sleep and wake times.
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.
Daytime sleepiness: Lethargy, inactivity, and medical conditions can affect a senior’s sleep quality, which can affect daytime energy levels.
Sleep disorders: Although not a normal part of aging, sleep disorders, such as sleep apnea, restless leg syndrome, and insomnia, become more common with age. These conditions can cause significant sleep disturbances but can often be treated and managed under your doctor’s guidance.
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. Keep in mind that sleep challenges are more common with age but are not a normal part of aging and should always be discussed with your doctor.

Sleep Disorders In Older Adults

Some of the most common sleep challenges for seniors include:

Insomnia: Problems falling asleep, staying asleep, and waking up numerous times throughout the night.
Sleep apnea: Pauses in breathing while sleeping.
Restless leg syndrome: The urge to move one or both legs while sleeping, where the movement wakes the person up.

Sleep disorders are often treatable. If you’re experiencing trouble sleeping, talk to your doctor about the possibility of having a sleep disorder.

Health Conditions That Affect Sleep

Chronic pain conditions
Heart disease
Arthritis
Depression
Anxiety
Other mental health conditions
Diabetes
Neurological conditions
Possible side effects of medication(s)

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

Possible Signs Of Poor Sleep In Seniors

The following symptoms may be associated with poor sleep quality but can be caused by another health condition. If you’re experiencing multiple symptoms, consult your doctor about the cause.

Daytime fatigue
Difficulty concentrating and focusing
Increased risk of falls
Balance and coordination problems
Mood changes/mood swings
Irritability
Difficulty staying awake during the day
Taking frequent daytime naps

What Are The Benefits Of A Good Night’s Sleep?

The quality of your sleep can have an impact on your overall health in many ways. According to the Centers for Disease Control and Prevention (CDC), getting regular quality sleep provides the following physical and emotional health benefits:

A stronger immune system
More likely to stay at a healthy weight
A reduction in stress
Better moods
Better heart health
Improved metabolic function
Decreases your risk of chronic conditions
Decreased risk of car crash
Superior attention and memory skills

How To Improve Sleep Quality For Seniors

Seniors can do several different things to help improve their overall sleep quality. While taking OTC or prescription sleeping pills is an option, it is generally best to start by evaluating whether the problem lies with your sleep habits or with your lifestyle.

How Do I Practice Good Sleep Habits?

Practicing better sleeping habits should be adapted to your individual needs. Many people find that limiting caffeine later in their day, reducing blue light exposure before bed, and maintaining a consistent sleep schedule are beneficial to better sleep.

The CDC notes that the following habits may improve sleep:

Establish a sleep routine of going to bed and waking up at the same time.
Turn off electronics devices for 30 minutes before bed.
Maintain a relaxed bedroom environment.
Keep the bedroom cool and quiet while sleeping.

What Are The Signs Of Not Getting Quality Sleep?

Difficulty falling asleep.
Frequently waking up throughout the night.
Feeling tired, sleepy, or fatigued despite enough time spent sleeping.

Lifestyle Factors That Might Improve Your Sleep Quality

Spend time outdoors during the day to possibly prevent insomnia.
Get regular exercise during the day.
Ensure your diet is well-balanced and includes healthy choices.
Refrain from large meals before bed.
Switch to decaf in the afternoons.
Refrain from drinking too many liquids (especially alcohol) before bed.

Signs That A Medical Evaluation Is Necessary

Sleep issues have persisted for more than a month.
Sleep problems interfere 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/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 assessments 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?

Some people find that napping too late in the day or taking longer naps interferes with their nighttime sleep. According to the National Council on Aging, a 20 to 30-minute nap in the early afternoon (somewhere between 1 to 3 p.m. is ideal) can be beneficial for many seniors.

However, naps can become problematic if they:

Last more than an hour.
You take naps later in the day.
You struggle to get through the day without a nap.
It is making it more difficult to sleep at night.

Is Poor Sleep A Normal Part Of Aging?

Experiencing sleep problems is common as we get older due to changes in circadian rhythms, changes in sleep patterns, and lifestyle factors. However, poor sleep is not a normal part of aging.

Overcoming poor sleep can be accomplished with better lifestyle habits, incorporating a better sleep routine, and, when necessary, consulting your doctor about the cause of your sleep issues.

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 routine 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 adjustments and improvements to your sleep habits.

Find Assisted Living And Skilled Nursing Care In Arizona

If you or a loved one is looking for an assisted living community, or requires skilled nursing care in Arizona, look no further than Haven Health. We provide a caring, compassionate, and supportive environment that promotes independent senior living.

Don’t suffer the effects of poor sleep in silence. If you’re having trouble sleeping, consult your doctor and get to the root of the problem.

[GU1]Red text is original text that still works.

Contact Haven Health.