From the Guidelines
Most adults, regardless of age, need 7-9 hours of sleep for good health, although older adults may function well with slightly less, around 7-8 hours. The amount of sleep needed varies significantly with age across the life span, but the change is modest 1. While children and teenagers require more sleep, most adults need 7-9 hours of sleep, and this duration is critical for good health and overall quality of life 1.
Key Points to Consider
- The optimal sleep duration for adults is 7-9 hours, although individual variability exists 1
- Short sleep duration (<6 hours per 24-hour period) is associated with adverse outcomes, including mortality 1
- Long sleep duration (>9-10 hours per 24-hour period) may be associated with adverse health outcomes 1
- Older adults may experience more fragmented sleep with frequent awakenings and earlier morning wake times due to shifts in circadian rhythm
- Maintaining good sleep hygiene becomes increasingly important with age, including regular sleep schedules, limiting caffeine and alcohol, staying physically active, and creating a comfortable sleep environment. Some of the factors that affect sleep quality in older adults include sleep disorders such as insomnia, sleep apnea, and restless leg syndrome 1. Poor sleep in older adults should not be dismissed as normal aging, as it can indicate underlying health problems 1.
From the Research
Sleep Requirements Across the Lifespan
- The National Sleep Foundation's study 2 suggests that sleep duration requirements vary across the lifespan and from person to person.
- For healthy individuals with normal sleep, the appropriate sleep duration is:
- Newborns: 14-17 hours
- Infants: 12-15 hours
- Toddlers: 11-14 hours
- Preschoolers: 10-13 hours
- School-aged children: 9-11 hours
- Teenagers: 8-10 hours
- Young adults and adults: 7-9 hours
- Older adults: 7-8 hours
Sleep Duration and Aging
- The study by the National Sleep Foundation 2 indicates that older adults require less sleep than younger adults, with a recommended sleep duration of 7-8 hours.
- However, it is essential to note that individual sleep needs can vary, and some older adults may require more or less sleep than this recommended range.
Insomnia and Sleep Disorders
- Insomnia is a common sleep disorder that can affect individuals of all ages, including older adults 3, 4, 5.
- Cognitive Behavioral Therapy for Insomnia (CBT-I) is a effective treatment for insomnia, and can be used in conjunction with pharmacotherapy to minimize side effects 3, 5.
- Zolpidem is a non-benzodiazepine hypnotic that can be used to treat insomnia, but it has a wide range of adverse effects, including an increased risk of falls, hip fractures, and complex behaviors 4.