From the Guidelines
For a 65-year-old individual, the recommended total sleep duration is 7-9 hours per night, with approximately 20-25% of this time being REM sleep, which translates to about 1.5-2.25 hours of REM sleep nightly. This recommendation is based on the most recent and highest quality study available, which emphasizes the importance of good-quality sleep for overall health and quality of life 1. The American Thoracic Society statement highlights that the amount of sleep needed varies significantly with age, and that short sleep duration (<6 hours per 24-hour period) is associated with adverse outcomes, including mortality 1.
Key Recommendations for Sleep Quality
- Maintaining a consistent sleep schedule by going to bed and waking up at the same time each day, even on weekends, is crucial for regulating the body's internal clock.
- Creating a comfortable sleep environment that is cool, dark, and quiet is essential for improving sleep quality.
- Older adults should limit daytime napping to 30 minutes or less and avoid caffeine, alcohol, and large meals within several hours of bedtime to minimize disruptions to nighttime sleep.
- Regular physical activity during the day promotes better sleep, but exercise should be completed at least 3-4 hours before bedtime to allow the body time to wind down.
Considerations for Older Adults
- Aging naturally affects sleep architecture, with many experiencing lighter sleep, more frequent awakenings, and changes in circadian rhythm that can impact overall sleep quality and health.
- If sleep difficulties persist for more than three weeks, consulting a healthcare provider is recommended to address any underlying sleep disorders or other health issues that may be contributing to poor sleep quality 1.
Prioritizing Sleep Health
Given the potential consequences of poor sleep quality on morbidity, mortality, and quality of life, prioritizing sleep health is essential for overall well-being. By following the recommended sleep duration and sleep quality guidelines, older adults can take proactive steps to protect their health and maintain a high quality of life.
From the Research
Sleep Recommendations for 65-Year-Old Individuals
- The National Sleep Foundation recommends 7 to 9 hours of sleep per night for adults ≥ 65 years of age 2.
- For older adults, 7 to 8 hours of sleep per night is considered appropriate 2.
- Sleep duration below 7 hours per night has been associated with negative health consequences, making it important for 65-year-old individuals to obtain at least 7 hours of sleep per night 3.
REM Sleep and Total Sleep Hours
- There is no specific recommendation for REM sleep hours for 65-year-old individuals in the provided studies.
- However, it is recommended that older adults aim for 7 to 8 hours of total sleep per night, which includes both REM and non-REM sleep 2.
- A study found that mean sleep duration was 7.24 hours per night at ages 65 to 79, with an estimated 54% of seniors sleeping the recommended number of hours per night 4.
Sleep Quality Guidelines
- Sleep quality is also an important aspect of sleep health, with good sleep quality associated with better physical activity in elderly individuals 5.
- The Pittsburgh Sleep Quality Index (PSQI) can be used to assess sleep quality, with scores < 5 indicating good sleep quality 5.
- Strategies to improve sleep duration and sleep quality, such as maintaining a regular sleep schedule, are warranted to support the sleep health and wellbeing of 65-year-old individuals 3, 5.