Key TakeawaysOlder adults still need 7–9 hours of sleep per night, similar to younger adults, but their sleep often becomes lighter and more fragmented.Poor sleep in older adults is linked to increased risks of cognitive decline, depression, and poorer cardiometabolic health.Maintaining good sleep hygiene—including consistent sleep schedules, a calming bedtime routine, and limiting caffeine and alcohol—can significantly improve sleep quality for older adults.

Key Takeaways

Older adults still need 7–9 hours of sleep per night, similar to younger adults, but their sleep often becomes lighter and more fragmented.Poor sleep in older adults is linked to increased risks of cognitive decline, depression, and poorer cardiometabolic health.Maintaining good sleep hygiene—including consistent sleep schedules, a calming bedtime routine, and limiting caffeine and alcohol—can significantly improve sleep quality for older adults.

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,” saidRaj 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 theAmerican 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 toJenna 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.

What This Means For YouWhile sleep may become more fragmented with age, adopting good sleep hygiene practices can help improve sleep quality. Investing in better sleep can enhance your mental, physical, and emotional well-being, reducing risks associated with aging, such as cognitive decline and poor cardiometabolic health.

What This Means For You

While sleep may become more fragmented with age, adopting good sleep hygiene practices can help improve sleep quality. Investing in better sleep can enhance your mental, physical, and emotional well-being, reducing risks associated with aging, such as cognitive decline and poor cardiometabolic health.

3 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Council on Aging.How sleep impacts the top age-related health concerns.Hood S, Amir S.The aging clock: circadian rhythms and later life.J Clin Invest. 2017;127(2):437-446. doi:10.1172/JCI90328Stone KL, Xiao Q.Impact of poor sleep on physical and mental health in older women.Sleep Med Clin. 2018;13(3):457-465. doi:10.1016/j.jsmc.2018.04.012

3 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Council on Aging.How sleep impacts the top age-related health concerns.Hood S, Amir S.The aging clock: circadian rhythms and later life.J Clin Invest. 2017;127(2):437-446. doi:10.1172/JCI90328Stone KL, Xiao Q.Impact of poor sleep on physical and mental health in older women.Sleep Med Clin. 2018;13(3):457-465. doi:10.1016/j.jsmc.2018.04.012

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

National Council on Aging.How sleep impacts the top age-related health concerns.Hood S, Amir S.The aging clock: circadian rhythms and later life.J Clin Invest. 2017;127(2):437-446. doi:10.1172/JCI90328Stone KL, Xiao Q.Impact of poor sleep on physical and mental health in older women.Sleep Med Clin. 2018;13(3):457-465. doi:10.1016/j.jsmc.2018.04.012

National Council on Aging.How sleep impacts the top age-related health concerns.

Hood S, Amir S.The aging clock: circadian rhythms and later life.J Clin Invest. 2017;127(2):437-446. doi:10.1172/JCI90328

Stone KL, Xiao Q.Impact of poor sleep on physical and mental health in older women.Sleep Med Clin. 2018;13(3):457-465. doi:10.1016/j.jsmc.2018.04.012

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