Sleep often becomes lighter and shifts earlier with age, but poor sleep is not something you simply have to accept. Keep a steady schedule, make the bedroom comfortable, and track what is disrupting your nights. If trouble sleeping continues, affects daytime functioning, or comes with signs of a sleep disorder, talk with a clinician about possible causes and treatment.
How much sleep do older adults need?
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, on its Sleep and Older Adults page, reviewed February 6, 2025. The Centers for Disease Control and Prevention (CDC) lists seven to nine hours for adults aged 61–64 and seven to eight hours for adults 65 and older on its About Sleep page, dated May 15, 2024. These are general recommendations, not a guarantee that one exact duration suits everyone.
What changes in sleep with age?
With age, people often go to bed and wake earlier, spend less time in each sleep stage, and have shorter, lighter sleep with more awakenings. That pattern does not mean that persistent insomnia, exhaustion, or repeated waking is inevitable. Health conditions, pain, mental health, and medications can interfere with sleep, as can insomnia, sleep apnea, and movement disorders.
Habits that can support better sleep
- Keep a regular schedule. Go to bed and get up at consistent times, including on weekends and when traveling.
- Make a calming wind-down routine. Reading, soothing music, or a warm bath can help you settle before bed.
- Make the bedroom comfortable. Keep it quiet and at a temperature that is not too hot or cold; keep screens out of the bedroom when practical.
- Exercise regularly, but time it well. Finish exercise at least three hours before bedtime.
- Limit naps late in the day. Avoid late-afternoon or evening naps.
- Reduce late-day caffeine and avoid alcohol. Caffeine can come from coffee, tea, chocolate, and soda. Even small amounts of alcohol can make it harder to stay asleep.
- Keep late meals and drinks moderate. Avoid large meals within two to three hours of bedtime and large amounts of fluid late in the day.
These steps can support sleep, but they do not diagnose or treat an underlying sleep disorder.
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Track sleep problems that persist
If poor sleep continues, keep a sleep diary for a couple of weeks and bring it to a clinician. Note when you go to bed, nighttime awakenings, your final wake time, caffeine or alcohol, and exercise. A paper notebook or personal notes app is enough; the record is useful for spotting patterns, not diagnosing a condition.
NIA describes insomnia as difficulty falling asleep or staying asleep at least three nights a week. Healthy habits may help, and cognitive behavioral therapy can help with insomnia. Sleep medicines may help in the short term, but they carry risks and should not be used long term. Talk with a doctor before using medicines or supplements for sleep, and do not start, stop, or change a prescribed medication without clinical advice.
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When to talk with a clinician
Seek medical advice if sleep problems persist, interfere with daytime life, or suggest a sleep disorder. Snoring can be a sign of sleep apnea, though 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 sleep-center test. Depending on the person, treatment may include CPAP, a dental device, positional measures, or surgery; a clinician should guide diagnosis and treatment.
Other symptoms worth discussing include uncomfortable leg sensations that worsen at night and improve with movement (restless legs syndrome), repeated leg jerks or kicks during sleep (periodic limb movement disorder), or acting out dreams (REM sleep behavior disorder). These problems may need evaluation rather than a general-purpose sleep aid.
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If menopause symptoms are affecting sleep
For people experiencing menopausal transition symptoms, NIA recommends regular sleep timing, avoiding late naps and caffeine, avoiding alcohol, and keeping the room comfortable. If routine changes are not enough, cognitive behavioral therapy for insomnia (CBT-I) may be considered. Menopause can be one factor in sleep disruption, but it is not the explanation for every older adult’s sleep changes. See NIA’s Sleep Problems and Menopause: What Can I Do? page, reviewed September 30, 2021.
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