How much sleep do you need over the age of 65?

An older woman lies in bed with her head in her hands, struggling to sleep. At the front of the image is an out of focus alarm clock — (Image credit: Getty Images)

If you’re over 65, you might have noticed that, despite keeping the same sleep habits, you've started to feel more tired. But do you need more sleep than younger adults or are your sleep patterns just adjusting?

As you age, the amount of sleep you need doesn't necessarily change but your sleep cycle does. Sleep grows lighter and more fragmented so quality becomes a priority and you might need to spend more time in bed to achieve the rest your body requires.

Getting the right amount of sleep has many advantages as you age, including aiding longevity — as well as keeping memory loss, dementia and other health conditions at bay.

How much sleep do over 65s need?

Studies show that those over 65 need the same amount of sleep as younger adults, which is 7-9 hours a night. Of course, this differs from person to person, and if you have an existing sleep disorder or condition, you may need more.

An older woman lies in bed asleep — (Image credit: Getty Images)

However, while age doesn't necessitate more sleep, changes in sleep consistency might mean you struggle to reach seven hours, says Neurologist Dr. Lynette Gogol.

“The key nuance is that older adults often need more opportunity for sleep, meaning more time in bed, to achieve that amount because sleep becomes lighter and more fragmented with age,” Dr. Gogol advises.

She explains that if you feel more tired or unable to keep your eyes open before bed, it's because those aged 65+ often get less efficient sleep. "This is why you may wake more frequently, nap more during the day, and still feel unrefreshed,” she says.

How does this differ from how much sleep other people need?

Children need the most sleep of any age group but as you grow, that need starts to decrease and remains consistent. Adults under 65 have the same sleep requirements as older generations.

“Compared with younger adults, who typically need seven to nine hours of sleep, older adults may experience changes in their sleep patterns rather than a reduced need for sleep,” says Lisa Artis, sleep expert and deputy CEO of the Sleep Charity.

A child lying on their side covering their eyes in bed — (Image credit: Getty Images)

She adds that teenagers and children require more sleep due to growth and development, but older adults still need “enough restorative sleep to support memory, mood, and overall health.”

However, as those over 65 typically experience worse sleep quality and efficiency, you may need more sleep — or more time in bed — than younger adults, children or teenagers.

Why do over 65s need 7-8 hours of sleep a night?

Getting enough sleep is important at any age but as our experts explain, when you're over 65 those hours of rest come with some added advantages.

1. To consolidate memory

Research shows that all stages of sleep are important for memory consolidation.

The sleep stages most closely linked to certain types of memory tend to decline with age
Dr. Gogol

Artis explains that during sleep, the brain processes and stores important information while clearing out unnecessary details.

“This helps support learning, recall, and cognitive function," she says. "Without enough quality sleep, memory and concentration can be affected more noticeably in later life.”

Dr. Gogol adds that in older adults, memory consolidation can become less efficient. “The sleep stages most closely linked to certain types of memory — deep non-REM or slow wave sleep — tend to decline with age,” she says.

This is “one reason why protecting sleep quality, not just time in bed, becomes especially important after age 65,” notes Dr. Gogol.

2. To reduce the risk of dementia and other health conditions

Studies show that a lack of good quality sleep can be linked to dementia, as early as your 50s.

Artis explains this is because during sleep, especially deep sleep, the brain "clears waste products, including proteins linked to dementia, and reduces inflammation.”

Older man asleep — (Image credit: Getty)

When you aren't getting that sleep, your brain lacks opportunities to remove this waste.

She also notes that good sleep supports; “heart health, blood sugar regulation, and emotional wellbeing," while long-term sleep deprivation has been linked to "an increased risk of conditions such as heart disease, diabetes, depression, and cognitive decline.”

3. To keep the circadian rhythm regular

Our internal body clock dictates when we feel sleepy and when we naturally wake up — getting enough sleep can keep your circadian rhythms regulated.

A stable sleep routine supports the release of hormones such as melatonin
Lisa Artis

“A stable sleep routine supports the release of hormones such as melatonin, which signals to the body when it is time to sleep,” explains Artis.

However, she goes on to say that in older age, this rhythm can "become weaker", and emphasizes that ensuring regular sleep and wake times, along with exposure to daylight, is especially important for maintaining healthy sleep patterns in those aged over 65.

4. Improves mental and physical health

As we age, we’re more prone to picking up viruses, while our bones become weaker. Luckily, getting enough sleep is a natural antidote.

senior woman doing strength workout — (Image credit: Shutterstock)

“Sleep supports the immune system, helps with muscle repair, plus pain management, and improves balance and coordination, which can reduce the risk of falls,” explains Artis. “It also plays a key role in emotional regulation, helping to protect mental wellbeing and quality of life.”

Sleep tips for over 65s

If you find it difficult to get 7-9 hours of quality sleep each night, Dr. Gogol explains that healthy sleep after 65 is less about forcing earlier bedtimes and more about strengthening rhythm and reducing fragmentation.

So, how can you achieve this?

“Anchor sleep to a consistent wake time, prioritize morning light exposure, and stay physically active during the day, ideally outdoors, to support circadian timing,” advises Dr. Gogol.

Middle aged man asleep in bed — (Image credit: Getty)

Sleep hygiene impacts how you sleep, too, with the expert advising you to keep your sleep environment “dark, cool, and quiet, and limit time in bed to when you are truly sleepy.”

Common sleep disorders such as sleep apnea or restless legs can also cause havoc on your sleep quality, and we recommend speaking to a healthcare professional if you think these factors are affecting your rest.

“Use cognitive behavioral therapy for insomnia as first-line care,” says Dr. Gogol, but always talk to your doctor if you're worried about how your lack of sleep is affecting your waking life.

Things you should avoid? “Alcohol as a sleep aid, late afternoon naps, and long-term reliance on sleep medications,” warns Dr. Gogol.

Sarah is a freelance writer who has been published across titles including Woman & Home, The Independent, and the BBC. Sarah covers a variety of subjects, including health and wellness. For Tom's Guide Sarah often writes about sleep health and hygiene, and interviews leading sleep experts about common issues such as insomnia and sleep deprivation.

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