From the Guidelines
For a 65-year-old individual, the recommended total sleep duration is 7-9 hours per night, with approximately 1.5-2 hours of deep sleep and 1.5-2 hours of REM sleep. This recommendation is based on the American Thoracic Society statement, which emphasizes the importance of healthy sleep for overall quality of life and health outcomes 1. The statement suggests that 7-9 hours of sleep per night is optimal for adults, including older adults, to maintain good health.
Sleep Architecture Changes with Aging
As we age, our sleep architecture changes, with increased difficulty in sleep initiation and maintenance, and the emergence of daytime napping 1. Despite these changes, maintaining adequate amounts of both deep sleep and REM sleep remains crucial for cognitive function, memory consolidation, and overall health. Deep sleep supports physical restoration and immune function, while REM sleep facilitates emotional processing and memory integration.
Achieving Recommended Sleep Targets
To achieve these sleep targets, older adults should:
- Maintain consistent sleep-wake schedules
- Create a comfortable sleep environment
- Limit caffeine and alcohol
- Stay physically active during the day
- Manage any health conditions that might disrupt sleep, such as sleep apnea or nocturia If sleep problems persist despite good sleep habits, consulting a healthcare provider is recommended, as they may suggest appropriate interventions tailored to individual needs. It is essential to note that individual variability exists, and some older adults may need more or less sleep than the recommended range 1. However, aiming for 7-9 hours of total sleep per night, with a balance of deep and REM sleep, is a general guideline for promoting overall health and well-being.
From the Research
Sleep Recommendations for 65-Year-Olds
The recommended total sleep hours for a 65-year-old individual is between 7 to 8 hours per night 2, 3.
Average Sleep Hours
- The average sleep duration for Canadians aged 65 to 79 is 7.24 hours per night 4.
- A study of Australian adults aged 65 and older found that 65.2% of respondents reported a healthy sleep duration of 7 hours or more per night 5.
Deep Sleep and REM Sleep
There is no specific information available on the average and recommended deep sleep and REM sleep hours for a 65-year-old individual in the provided studies.