How much sleep do adults over 50 need?
Sleep needs and changes with age
The National Sleep Foundation recommends 7–9 hours for adults aged 65 and older, and 7–9 hours for adults 26–64. However, sleep patterns often change with age: you may spend more time in lighter sleep and wake more often during the night.
These changes are normal, but they don't mean you need less sleep. Chronic sleep deprivation is linked to health problems like memory issues, depression, and heart disease. If you consistently get less than 7 hours and feel tired, talk to your doctor.
Naps can help, but long or late-afternoon naps may interfere with nighttime sleep. Keep naps to 20–30 minutes and before 3 p.m. if possible.
- Aim for 7–9 hours of sleep per night.
- Keep a consistent sleep schedule, even on weekends.
- Create a cool, dark, quiet sleep environment.
- Avoid caffeine and alcohol close to bedtime.
- Get regular exercise, but not too close to bedtime.
When to seek help
If you have trouble falling asleep, stay asleep, or wake up too early most nights, you may have insomnia. Other sleep disorders like sleep apnea are more common with age and can cause loud snoring, gasping, or excessive daytime sleepiness. These should be evaluated by a doctor.
Many medications can affect sleep. Review your prescriptions with your doctor or pharmacist. Also, conditions like arthritis, acid reflux, and prostate issues can disrupt sleep—treating these may improve your rest.
Good sleep hygiene helps: go to bed and wake up at the same time daily, limit screens before bed, and avoid heavy meals late at night. If you still struggle, cognitive behavioral therapy for insomnia (CBT-I) is the first-line treatment and is often more effective than sleeping pills.
Common mistakes
- Assuming you need less sleep as you get older—you still need 7–9 hours.
- Using alcohol as a sleep aid, which disrupts sleep quality.
- Ignoring loud snoring or gasping, which can be signs of sleep apnea.
