How much rest do we need as we age?

It’s 2AM. The world outside is silent, but in bedrooms across the country, millions of older adults lie wide-eyed, wondering if another sleepless night is simply part of growing older. “I’ve always heard we need less sleep as we age,” says Margaret, 72. “But are these nights normal, or am I missing something?”

We embarked on an investigation into sleep and aging, confronting the persistent myth: do older adults truly need less sleep, or are we simply sleeping worse?

Sleep needs through the ages: Busting the myth

“Older adults need about the same amount of sleep as all adults – seven to nine hours each night,” explains Dr Brienne Miner, a Yale geriatric and sleep medicine specialist. Researchers from the National Institute on Aging to the Sleep Health Foundation repeatedly stress this message: age does not reduce fundamental sleep needs.

What does shift, however, is sleep quality and pattern. Aging changes the body’s circadian rhythm – the internal clock that governs sleep and wake times – often leading seniors to feel sleepy earlier in the evening and to wake earlier in the morning. Sleep becomes lighter and more fragmented, with more frequent awakenings, and less deep, restorative sleep.

The numbers:

• Age 60-64: 7-9 hours/night.
• Age 65+: 7-8 hours/night.

Despite this, many older adults report getting only six to seven hours – and mistakenly believe this is enough.

Why is sleep harder as we age?

Several factors conspire against the dream of uninterrupted slumber:

• Medical conditions: Chronic pain, heart issues or urinary problems disrupt sleep cycles.
• Medication: Many prescriptions alter sleep architecture.
• Circadian rhythm shifts: The body’s clock advances with age, creating a persistent urge to both sleep and rise earlier.
• Reduced melatonin: The hormone that signals sleep diminishes with age, making it harder to fall and stay asleep.

And yes, the dreaded nap. Frequent or long daytime naps, while tempting, can rob us of night-time sleep.

Tips for a good night’s sleep (you don’t outgrow them after 60)

So how does one recapture the elusive good night’s sleep? Here’s Starts At 60’s Lifestyle Desk’s top sleep tips for older adults:

• Stick to a sleep schedule: Go to bed and wake at the same times every day. Routine anchors your body’s clock.
• Get daylight exposure: Sunlight, especially morning light, resets circadian rhythms and supports melatonin production.
• Exercise daily: Physical and social activity promote healthy sleep.
• Keep naps brief and early: If you must nap, limit to 30 minutes, ideally before 2PM.
• Create a restful environment: Quiet, cool and dark rooms support deeper sleep. Consider blackout curtains, white noise machines, or a gentle fan.
• Wind down gently: Set aside screens 60 minutes before bed. Read, journal, or listen to calming music.
• Mind food and drink: Avoid heavy meals, caffeine, nicotine and alcohol in the evening.
• Find your ideal mattress and pillow: Comfort truly matters – use what supports pressure points and eases pain.
• Try supplements cautiously: Melatonin (in low doses) and herbal teas sometimes help, but consult your doctor first.
• Prioritise mental health: Stress and anxiety often worsen sleep. Consider meditation or cognitive behavioural therapy for insomnia.

Takeaway: The real sleep prescription

For a 60-, 70-, or 80-year-old, the magic number remains seven to nine hours nightly. The trouble isn’t that you need less sleep, but that age brings challenges to getting the sleep you require. Prioritising sleep hygiene – your habits and environment – can help reclaim restful slumber. And remember: chronic insomnia is not “just aging.” It’s worth a conversation with your doctor.

Sleep, it turns out, is one luxury we never outgrow.