This Is How Much Sleep You Really Need When You're Older

Sleep is vitally important at all ages, but a myth persists: older adults simply need less sleep.

But in fact, people who are 65 and older are still recommended to get the same amount of sleep as younger adults.

“As we age, we still need around 7–9 hours of sleep, but the way we sleep shifts. Sleep tends to become lighter and more fragmented, meaning older adults wake up more during the night. This can be due to natural changes in our internal body clock, certain medications, or health conditions like arthritis or sleep apnea,” said Raj Dasgupta, MD, associate program director of the internal medicine residency at Huntington Memorial Hospital and medical reviewer for the National Council on Aging. 

Older adults often face sleep barriers that are less common in younger people, such as disabilities and chronic illnesses. Nearly half of U.S. adults aged 75 and above have a disability, according to the American Psychological Association.

Aging also alters the circadian rhythm, causing older adults to fall asleep and wake up earlier. Additionally, melatonin tends to decline with age, beginning as early as the 30s. This decline can affect body temperature regulation and disrupt the sleep-wake cycle as well.

Why Consistent Sleep Is Important for Aging Well

Research published in 2018 found that older adults who get poor sleep are at an increased risk of dementia, cognitive decline, depression, and poorer cardiometabolic health. Having consistent sleep as you age better prepares you for life’s ups and downs, Dasgupta said.

“Getting good sleep helps older adults with memory, mood, and overall health,” he added. “It supports heart health, boosts the immune system, and keeps energy levels steady. Well-rested people are also less likely to have falls or accidents because their focus and coordination improve.”

Sleep is also an integral part of your mental health as you age, according to Jenna Nielsen, LCSW, a Florida-based licensed therapist.

“It helps regulate mood, improve cognitive function, and enhance emotional resilience,” Nielsen said.

How to Sleep Better as You Age

One way to sleep better as you age is to maintain good sleep hygiene.

“For older adults, maintaining good sleep hygiene means being more mindful of routines,” Dasgupta said. “Going to bed and waking up at the same time every day is important. Creating a calming bedtime routine, keeping the bedroom dark, cool, and quiet, and avoiding long naps during the day can make a big difference. Cutting back on caffeine or alcohol, especially in the evening, is also key.”

Nielsen added that improving sleep hygiene can also include mindfulness practices like meditation, alongside monitoring nutrition and physical activity levels.

Using sleep aid, however, is not recommended for long-term use, Dasgupta noted.

“Medications can help by addressing health issues that impact sleep, like pain, depression, or anxiety,” Dasgupta said. “However, some drugs might have side effects that actually make sleep worse. Sleep aids can help for short periods but should be combined with cognitive behavioral therapy and used with caution in the long term to avoid possible dependency.”