Sleep can become lighter, shorter and more likely to start and end earlier with age—but older adults still need substantial sleep. The National Institute on Aging (NIA) says older adults need about the same amount as other adults: seven to nine hours a night. A steady schedule and supportive daytime and bedtime habits are sensible first steps. But persistent sleep trouble, disruptive daytime sleepiness, or signs of a sleep disorder deserve attention rather than being dismissed as inevitable aging.
What changes in sleep are common with age?
Older adults often go to bed and wake earlier than they did when younger. Sleep may become lighter, with less time in each stage and more awakenings during the night. These changes can affect how restful sleep feels, but they do not mean that poor sleep or ongoing fatigue must simply be accepted.
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Health conditions, pain, mental health, and medications can interfere with sleep. Insomnia, sleep apnea and movement disorders can also contribute. If waking often leaves you tired or affects daily life, consider possible causes with a clinician instead of assuming age is the only explanation.
How many hours of sleep should older adults aim for?
Recommendations vary slightly by source and age band. The CDC recommends seven to nine hours for adults aged 61–64 and seven to eight hours for adults aged 65 and older. The NIA gives older adults an approximate range of seven to nine hours. These are general recommendations, not a diagnosis or a guarantee that a particular number will suit everyone; how rested you feel and whether sleep problems persist also matter.
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The NIA’s “Sleep and Older Adults” page, reviewed February 6, 2025, puts it this way: “Older adults need about the same amount of sleep as all adults — seven to nine hours each night.” The CDC’s “About Sleep” page, dated May 15, 2024, separates recommendations for ages 61–64 and 65 and older.
What habits can support better sleep?
Try changes that make sleep timing more regular and the hours before bed less disruptive. They can help support sleep, but they are not a substitute for assessing persistent symptoms.
- Keep a regular schedule. Go to bed and get up at about the same times each day, including weekends and while traveling.
- Build a calming wind-down routine. Reading, soothing music or a warm bath can help mark the transition to bedtime.
- Make the bedroom comfortable. Aim for a quiet room and a temperature that is not too hot or cold. Keep screens out of the bedroom where practical.
- Exercise regularly, but earlier. Finish exercise at least three hours before bedtime.
- Limit late naps. Avoid naps in the late afternoon or evening.
- Watch caffeine timing. Avoid caffeine late in the day; sources include coffee, tea, chocolate and soda.
- Skip alcohol as a sleep aid. Even small amounts can make it harder to stay asleep.
- Keep late food and drink modest. Avoid large meals within two to three hours of bedtime and large amounts of fluid late in the day.
How can you tell what is disrupting your sleep?
If sleep problems continue, keep a sleep diary for a couple of weeks and take it to a clinician. A paper notebook or notes app is enough; the record is for spotting patterns, not diagnosing a disorder.
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- Note when you go to bed and when you get up for the day.
- Record nighttime awakenings.
- Write down caffeine or alcohol use and when it occurred.
- Note when you exercised.
Patterns can help a clinician discuss possible causes and next steps. NIA describes insomnia as trouble falling asleep or staying asleep at least three nights a week. It says healthy habits may help, and cognitive behavioral therapy can help. Sleep medicines may help in the short term, but carry risks and should not be used long term. Talk with a doctor before using sleep medicines or supplements, and do not start, stop or change a prescribed medication without clinical guidance.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.When should sleep problems be discussed with a clinician?
Make an appointment if sleep trouble persists, affects daytime functioning, or suggests a sleep disorder. In particular, ask about repeated breathing pauses during sleep. Snoring can be a sign of sleep apnea, although not everyone who snores has it. Sleep apnea involves repeated pauses in breathing, and untreated apnea can lead to serious health problems.
A clinician may recommend polysomnography, an overnight test at a sleep center, to investigate a suspected disorder. Depending on the person and diagnosis, NIA describes possible sleep-apnea treatments such as CPAP, a dental device, positional measures or surgery. These options require assessment; buying or self-fitting a CPAP device is not a general sleep-improvement step.
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Other symptoms worth raising include uncomfortable leg sensations that worsen at night and improve with movement, repeated leg jerks or kicks during sleep, and acting out dreams. These can be associated with restless legs syndrome, periodic limb movement disorder and REM sleep behavior disorder, respectively. A clinician can assess the symptoms and discuss appropriate care.
If menopause symptoms are affecting sleep
For people experiencing the menopausal transition, the NIA also recommends regular sleep scheduling, avoiding late naps and caffeine, avoiding alcohol, and keeping the bedroom comfortable. If routine changes are not enough, cognitive behavioral therapy for insomnia (CBT-I) may be considered. Menopause can be one factor in sleep difficulty, but it is not a blanket explanation for every older adult’s sleep changes.
Sources: National Institute on Aging, “Sleep and Older Adults”; National Institute on Aging, “Sleep Problems and Menopause: What Can I Do?”; Centers for Disease Control and Prevention, “About Sleep.”
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