Do You Need Less Sleep as You Get Older: What Science and Studies Show
Updated:
Open Access
As we age, sleep patterns change, but the need for quality rest remains constant. 46% of adults over 65 report frequent sleep disturbances, which can affect overall health. While many assume older adults need less sleep, the reality is that improving sleep quality is key to maintaining well-being.
Key Insights
46% of adults over 65 report frequent sleep disturbances, challenging the belief that older adults need less sleep.
↓ Jump to insight
40-50% of adults aged 60 and older experience insomnia.
↓ Jump to insight
Over one-third of U.S. adults regularly sleep less than seven hours a night.
↓ Jump to insight
Sleeping less than 5 hours a night increases the risk of obesity by 50%.
↓ Jump to insight
Chronic sleep deprivation can raise the risk of developing heart disease by up to 48%.
↓ Jump to insight
The Myth of “Needing Less Sleep” as You Age
Sleep needs to remain fairly consistent throughout adulthood. Most adults, including seniors, still require 7-8 hours of sleep per night, according to the National Sleep Foundation.
However, research shows that 46% of adults over 65 report frequent sleep disturbances, leading many to assume they need less rest when they’re just getting lower-quality sleep.
As we age, deep sleep or slow-wave sleep tends to decrease, and older people often spend less time in the restorative sleep stages. Additionally, 40%–50% of older adults over 60 experience insomnia, and conditions like sleep apnea and restless leg syndrome become more common.
This misconception often leads seniors to dismiss their sleep troubles as “normal aging” when, in fact, poor sleep can signal underlying health issues or lifestyle factors that need adjustment.
How Does Aging Affect Sleep Patterns?
It’s common for older adults to experience changes in both the quality and duration of their sleep. Studies show that individuals over 65 sleep 5 to 7 hours per night, which is less than the 7 to 9 hours recommended for older adults. This decline in sleep time is linked to changes in circadian rhythms and hormonal fluctuations, and while some struggle with falling asleep, others experience excessive sleepiness, often leaving them wondering why seniors sleep so much and how to manage these changes effectively.
One major factor is the reduction in melatonin production, a hormone crucial for sleep regulation. As people age, their bodies produce less melatonin, making it harder to fall and stay asleep.
Here is a chart illustrating how melatonin production decreases with age:
To counter this, many individuals turn to melatonin supplements. In fact, melatonin use has surged by 425% between 1999 and 2018. Today, 49% of adults use melatonin, making it the most popular sleep supplement.
Another key factor is light exposure. Many older adults get just one hour of daylight per day, well below the recommended two or more hours needed for a healthy circadian rhythm.
Experts suggest seniors aim for 10 to 15 minutes of sunlight three times a week to support sleep health.
Daylight Saving Time (DST) also plays a role in sleep disruptions. The majority of Americans support abolishing DST, yet no permanent legislation has been enacted. Studies indicate that in the week following the November time change, people experienced:
- a 115% increase in difficulty falling asleep
- a 103% increase in excessive daytime sleepiness
- a 64% increase in difficulty staying asleep
- a 34% increase in sleep dissatisfaction.
Signs You’re Not Getting Enough Sleep
It’s easy to assume that if you’re lying in bed for a good amount of time, you’re getting enough sleep. However, sleep quality matters just as much as quantity. If you’re not getting enough quality sleep, it can show up in several ways throughout your day. Here are some common signs you might be having sleep problems:
Feeling Tired During the Day
If you’re yawning or feeling drowsy throughout the day, even after a full night’s sleep, your body may not be getting the deep, restorative rest it needs. In fact, more than one-third of U.S. adults sleep less than seven hours a night, falling short of the recommended amount of sleep and setting themselves up for daytime fatigue.
Difficulty Concentrating or Remembering Things
Sleep is important for cognitive function. Lack of proper rest affects your ability to focus, think clearly, and remember important details.
Studies have shown that 50 to 70 million Americans live with ongoing sleep issues, which can significantly impair memory and cognitive performance. If you’re struggling to stay on task or forgetting things more often, it could be due to poor sleep.
Increased Appetite or Cravings
Sleep deprivation messes with your hormones, including those that control hunger. When you don’t sleep enough, your body produces more of the hormone ghrelin (which makes you hungry) and less leptin (which tells you when you’re full).
This can lead to increased cravings, particularly for high-calorie foods. In fact, if you sleep less than 5 hours a night, you have a 50% higher risk of obesity.
Snoring or Restless Sleep
If you often wake up feeling like you haven’t rested, even though you’ve been in bed for several hours, snoring or restless sleep could be to blame. An estimated 22 million Americans suffer from sleep apnea, with 80% of moderate to severe cases going undiagnosed. In such cases, consulting a sleep medicine specialist can help identify underlying issues and improve your rest.
Needing Naps During the Day
While an occasional nap is fine, if you find yourself needing naps every day, it’s a clear sign that your sleep isn’t sufficient. Nearly 40% of adults report falling asleep during the day without meaning to at least once a month. According to the National Institute of Health, if this is happening regularly, your nighttime sleep might not be doing the job.
Increased Risk of Health Issues
Chronic sleep deprivation is linked to a number of serious health conditions. For example, insufficient sleep can increase your risk of developing heart disease by up to 48% and raise your likelihood of chronic sleep disorders.
The Impact of Poor Sleep on Aging & Mortality
Poor sleep is a major risk factor for long-term health decline and even premature death. Studies show that chronic sleep deprivation accelerates aging, weakens the immune system, and increases the likelihood of serious diseases.
How Sleep Affects Longevity
- Short sleepers have a 12% higher risk of early death, while long sleepers face a 30% higher risk than those sleeping 7 to 8 hours.
- Older adults who consistently sleep 5 hours are 30% more likely to develop dementia.
- People who sleep less than six hours per night have a 20% to 32% higher risk of developing hypertension compared to those who get seven to eight hours of sleep.
Bottom Line
Although it’s a common belief that older adults need less sleep, the reality is that most still require 7-8 hours of sleep per night. However, 46% of adults over 65 report frequent sleep disturbances, and 40-50% of adults over 60 experience insomnia.
Aging affects sleep quality, with reduced deep sleep and more frequent conditions like sleep apnea and restless leg syndrome. Lack of sleep can lead to daytime fatigue, difficulty concentrating, irritability, and even increased cravings.
Chronic sleep deprivation raises the risk of heart disease by up to 48%. Improving sleep hygiene through regular exercise, a consistent sleep schedule, and reducing distractions can significantly enhance sleep quality and overall well-being.
Fair Use Statement
You’re welcome to share this insightful article for noncommercial purposes, but please link back to this page at RetirementLiving.com.
Sources
- How Aging Affects Sleep.” Yale Medicine, Evaluated on Feb. 17, 2025.
Link Here. - Trouble Sleeping? Don’t Assume It’s Normal Part of Aging.” Healthy Aging Poll, Evaluated on Feb. 17, 2025.
Link Here. - Insomnia in the Elderly.” Cleveland Clinic, Evaluated on Feb. 17, 2025.
Link Here. - Aging and Sleep.” Sleep Foundation, Evaluated on Feb. 17, 2025.
Link Here. - Sleep Deprivation.” National Heart, Lung, and Blood Institute, Evaluated on Feb. 17, 2025.
Link Here. - Study: 1 in 3 Adults Don’t Get Enough Sleep.” American Heart Association, Evaluated on Feb. 17, 2025.
Link Here. - Poor Sleep, Junk Food.” UC Berkeley News, Evaluated on Feb. 17, 2025.
Link Here. - “Sleep Facts & Statistics.” Sleep Foundation, Evaluated on Feb. 17, 2025.
Link Here. - Short Sleep Duration and Hypertension. CDC, Evaluated on Feb. 22, 2025.
Link Here. - The Impact of Sleep on Health. McLaren Greater Lansing, Evaluated on Feb. 22, 2025.
Link Here. - Health Consequences of Insufficient Sleep. PMC, Evaluated on Feb. 22, 2025.
Link Here. - Sleep Deprivation and Chronic Health Conditions. PMC, Evaluated on Feb. 22, 2025.
Link Here. - Lack of Sleep: 10 Shocking Ways It Affects Your Body. Felix Hospital, Evaluated on Feb. 22, 2025.
Link Here. - More People Are Turning to Melatonin for Sleep—But Is It Safe? HealthMatch, Evaluated on Feb. 22, 2025.
Link Here. - How Seniors Can Safely Benefit from the Sun. All Seniors Care, Evaluated on Feb. 22, 2025.
Link Here. - Latest Research on Sleep and Health. JAMA, Evaluated on Feb. 22, 2025.
Link Here. - Sleep Statistics and Trends. SingleCare, Evaluated on Feb. 22, 2025.
Link Here. - Recent Research on Sleep and Well-Being. NIH, Evaluated on Feb. 22, 2025.
Link Here.