It is a common belief that older adults simply need less sleep than younger people, but the reality is far more nuanced. Sleep needs do not drastically decline with age, yet how sleep is experienced and achieved does change. Many older adults report waking up earlier, having lighter sleep, or experiencing more frequent nighttime awakenings. This has fueled the idea that sleep requirements decrease with age, but scientific research suggests otherwise.
According to the National Sleep Foundation, adults over the age of 65 are still recommended to get about seven to eight hours of sleep per night, which is only slightly less than the seven to nine hours suggested for younger adults. The issue is not that older people need less sleep but rather that they often have more difficulty maintaining consistent and restorative rest.
One reason for this change is the natural shift in circadian rhythms. As people age, their internal body clock tends to move forward, making them feel sleepy earlier in the evening and leading to earlier wake times in the morning. This shift, known as advanced sleep phase syndrome, does not mean that sleep needs are reduced. Instead, it affects the timing of sleep, which can leave older adults feeling tired during the day if they are not getting enough hours of rest at night. Research published in Sleep Medicine Clinics has shown that these circadian changes are a normal part of aging but often contribute to sleep fragmentation.
Another factor is the decline in deep slow-wave sleep, which is the most restorative sleep stage. Studies in the Journal of Clinical Sleep Medicine show that older adults spend less time in deep sleep and more time in lighter stages of sleep. This can lead to the perception of needing less sleep because the quality of sleep feels different, but in reality, the body and brain still require adequate rest for memory consolidation, immune function, and overall health.
Medical conditions and lifestyle changes also play a role. Chronic illnesses such as arthritis, cardiovascular disease, and diabetes, which are more common in older adults, can interfere with sleep quality. Certain medications may also disrupt sleep cycles. A review in the Journal of the American Geriatrics Society found that insomnia symptoms are reported by nearly half of older adults, often due to these overlapping health factors. This reinforces the idea that difficulty sleeping is not the same as needing less sleep.
Importantly, ongoing research continues to highlight the consequences of inadequate sleep in older adults. Sleep deprivation at any age has been linked to memory decline, mood disturbances, weakened immunity, and increased risk of chronic conditions. The National Institute on Aging stresses that prioritizing healthy sleep remains just as critical in later life as it is in youth.
The bottom line is that older adults do not inherently need significantly less sleep. Instead, changes in sleep patterns, health conditions, and lifestyle factors often reduce sleep quality, giving the impression that less rest is required. Supporting healthy sleep habits such as maintaining a regular bedtime routine, limiting caffeine and alcohol, staying physically active, and addressing medical issues with a healthcare provider can help older individuals achieve the sleep they still very much need.
Disclaimer: This article is for informational purposes only and is not intended as medical advice. If you are experiencing persistent sleep difficulties, consult with a healthcare provider for proper evaluation and treatment.
References:
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National Sleep Foundation. (2021). How much sleep do we really need? Retrieved from https://www.thensf.org
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Reid, K. J., & Zee, P. C. (2009). Circadian rhythm disorders in older adults. Sleep Medicine Clinics, 4(2), 281–293.
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Ohayon, M. M., Carskadon, M. A., Guilleminault, C., & Vitiello, M. V. (2004). Meta-analysis of quantitative sleep parameters from childhood to old age in healthy individuals. Sleep, 27(7), 1255–1273.
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Neikrug, A. B., & Ancoli-Israel, S. (2010). Sleep disorders in the older adult: A mini-review. Journal of Clinical Sleep Medicine, 6(2), 145–159.
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Foley, D. J., Monjan, A. A., Brown, S. L., Simonsick, E. M., Wallace, R. B., & Blazer, D. G. (1995). Sleep complaints among elderly persons: An epidemiologic study of three communities. Journal of the American Geriatrics Society, 43(8), 860–864.
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National Institute on Aging. (2022). A good night’s sleep. Retrieved from https://www.nia.nih.gov