How Many Hours of Sleep Do Seniors Need?

Sleep problems are often a normal part of aging and one of the most common complaints among seniors. Reduced overall sleep quality in seniors can contribute to significant mental and physical health issues, as the body needs deep, consistent rest to function at its best, especially at advanced ages. 

One of the primary changes that occurs in our sleep quality as we age is how easily sleep is interrupted. Medications may interfere with your sleep cycle, and your internal clock grows more sensitive. However, there are several steps available to getting healthy sleep back into your life.

Read on to learn more about how many hours of sleep seniors need, how aging affects sleep, and tips for getting better sleep.

How Many Hours of Sleep Do Seniors Need?

The common idea that older adults aged 65 and above need slightly less sleep than younger adults is more myth than reality. All healthy adults, regardless of age, should aim for 7–9 hours of sleep per night to maintain balanced health. It’s a common belief that as you age, you can get by on less sleep, but your body still needs a consistent sleep routine to maintain your memory, mood, and overall health.

How Ageing Affects Sleep 

Sleep evolves with age, and the following are the biggest differences you’ll notice:

Decreased Melatonin Production 

Melatonin is the hormone that communicates to your brain that it’s time for sleep. Although the data are variable and not guaranteed, at the population level, there is a general decline in melatonin production with age. Reduced melatonin production may mean that you may find it more difficult to fall asleep at your usual bedtime. Your sleep may also be lighter, resulting in more wake-ups and interruptions than before.

Earlier Sleep and Wake Times 

As people age, they often experience a circadian rhythm that tends to shift earlier. This means you’ll become sleepy earlier in the evening and wake up earlier in the morning. This change is not a problem, but it can be disruptive if you are used to going to sleep later at night or sleeping in on the weekends.

Decreased Deep, Restorative Slow-Wave Sleep 

Slow-wave sleep (also known as deep sleep) tends to decrease with age. Many older adults spend less time in deep, slow-wave sleep than they did when they were younger, which can make sleep feel less restorative, even when the total sleep time has not changed. Deep sleep plays an important role in memory consolidation, tissue repair, and maintaining daytime alertness and energy, so age-related reductions in deep sleep may contribute to feeling less refreshed, even after a full night’s sleep.

Increased Sensitivity to Noise and Temperature 

As you get older, sleep often becomes lighter, which can make your brain more sensitive to changes or disturbances in your environment. Sounds or temperature changes that you might not have noticed in your earlier adulthood — such as distant traffic or minor fluctuations in bedroom temperature — may be more likely to disturb your sleep. You may find it more difficult to continue sleeping when the bedroom is too warm, too cold, or unexpectedly noisy.

Medication Side Effects

Several medications commonly prescribed in later life, such as those for high blood pressure, mood disorders, and other chronic conditions, can also affect sleep. Some may cause daytime drowsiness, while others can make it difficult to fall asleep or stay asleep through the night. Even relatively minor side effects can severely disrupt your sleep patterns. Consult your doctor about potential sleep-related side effects. Never stop taking medication without medical advice.

Tips for Getting Better Sleep

Better sleep starts with small, practical changes you can make tonight:

1. Maintain a Regular Sleep Schedule 

Consistency with sleep and wake times can help your body maintain its internal clock. With a consistent schedule over time, you’ll find yourself falling asleep faster and feeling more naturally alert in the morning. It helps to stick to the same daily sleep schedule, even on the weekends. While it can be tempting to sleep later at night and sleep in on the weekend, deviating from your sleep schedule can result in lower-quality sleep. 

Waking and going to bed at the same time reinforces your circadian rhythm and sleep drive. It can also help prevent awakenings during the night and leave you less groggy in the morning. 

2. Establish a Soothing Bedtime Ritual 

A relaxing routine before bed conditions your body to relax and prepare for sleep. Your bedtime ritual should be calming, such as reading, light stretches, meditation, or listening to peaceful music. 

Avoid engaging in stimulating or stressful activities like working, checking emails, or hard exercise. Doing the same routine in the same order every night can also help to condition your brain to prepare for sleep. Over time, it can help you fall asleep faster and experience more restful sleep.

3. Make Your Bedroom Dark and Quiet 

Your sleep environment is crucial to the quality of your rest. Darkness and quiet tell your brain to release sleep-inducing hormones and set your body’s biological clock. Blackout curtains, eye masks, or heavy drapes can help block light. 

Earplugs or a white noise machine can minimize the effects of disruptive noise. Although soft sounds like birds chirping can feel pleasant, unexpected or inconsistent noises, especially during lighter stages of sleep, can contribute to brief awakening or fragmented sleep. Creating a dark, quiet, and calming sleep environment can make it less likely that small disturbances will interrupt your rest.

4. Turn Off Screens Before Bed 

Blue light, such as those from phones, tablets, and televisions, can suppress your body’s melatonin production, which can reduce the quality of your sleep. It is recommended to stop using screens for at least 30–60 minutes before bed. Many devices have a night mode, which minimizes blue light exposure. However, even when in night mode, screen time can reduce the quality of sleep, especially if watching active, engaging, or stress-inducing videos or clips.

Instead of screen time, you can try reading a book, listening to soft music, or stretching before bed. Cutting down on screen time can signal to your body that it is time for a break, and will help your body naturally ease into sleep.

5. Stay Active During the Day 

Regular physical activity during the day can help you fall asleep more easily and improve overall sleep quality. Exercises can increase sleep pressure — the body’s drive to sleep — which can lead to deeper sleep and less fragmented rest at night. Activities such as walking, swimming, yoga, or resistance training for seniors are a few great options to build sleep pressure throughout the day. Try to get at least 30 minutes of exercise on most days, but avoid strenuous workouts within 1–2 hours of your bedtime, as this can be stimulating and reduce sleep quality.

Conclusion

Sleeping habits and needs change as you age, but sleep doesn’t have to get worse. Understanding why sleep patterns shift with age and which habits help to reset a deeper sleep can help you reclaim control over your nights. Try maintaining a consistent schedule and creating a restful environment to enjoy better sleep every night.