From the Research
Older adults should aim for 7-8 hours of sleep per night. This recommendation remains relatively consistent from middle age through the senior years, though individual needs may vary slightly 1. Many older adults experience changes in sleep patterns, including earlier bedtimes, earlier morning awakening, and more fragmented sleep throughout the night. These changes occur due to natural shifts in circadian rhythm with aging and alterations in sleep architecture, particularly decreased deep sleep.
To improve sleep quality, older adults should:
- Maintain a regular sleep schedule
- Create a comfortable sleep environment
- Limit daytime napping to 30 minutes or less
- Avoid caffeine and alcohol close to bedtime
- Engage in regular physical activity (though not within 3 hours of bedtime)
If sleep problems persist despite good sleep habits, consulting a healthcare provider is recommended, as untreated sleep disorders can contribute to cognitive decline, increased fall risk, and other health problems 2. Some older adults may benefit from short-term use of sleep medications, but these should be used cautiously due to increased sensitivity to side effects in this age group.
Recent studies have also highlighted the importance of addressing sleep disparities across different sociodemographic groups, with non-White participants and men experiencing poorer sleep quality 3. Additionally, cognitive behavioral therapy for insomnia (CBT-I) has been shown to be an effective treatment for patients with insomnia and comorbid mental disorders, especially depression, PTSD, and alcohol dependency 2.
Overall, prioritizing sleep health is crucial for maintaining overall health and well-being in older adults, and healthcare providers should consider individualized approaches to address sleep needs and disparities in this population.