According to the CDC, adults aged 61 to 64 need 7 to 9 hours of sleep a night, and adults 65 and older need 7 to 8 hours. Getting older does not mean you need much less sleep, but many people find it harder to get. A regular schedule, a dark, quiet and cool bedroom, daytime activity, and less caffeine and alcohol late in the day can all help.
Key takeaways
- The CDC recommends 7–9 hours a night for adults 61–64 and 7–8 hours for adults 65 and older.
- Going to bed and getting up at the same times each day is one of the simplest ways to sleep better.
- A dark, quiet, cool bedroom and daytime physical activity support good sleep.
- Limit caffeine late in the day, and limit alcohol.
- Talk to a doctor about loud snoring, gasping during sleep or ongoing insomnia. Sleep medicines can raise fall risk, so discuss them with your doctor.
How much sleep do older adults need?
A common belief is that older people simply need less sleep. The CDC's recommendations show that the need stays fairly steady through later adulthood:
| Age group | Recommended sleep per night |
|---|---|
| Adults 61–64 | 7–9 hours |
| Adults 65 and older | 7–8 hours |
What often changes with age is not the need for sleep but the ability to get it in one stretch. Many older adults find they get sleepy earlier in the evening, wake earlier in the morning, or wake more often during the night. Health conditions, pain, needing the bathroom at night, and some medicines can all play a part.
If you regularly feel rested and alert during the day, your sleep is probably meeting your needs. If you often feel drowsy, irritable or foggy, it may be worth looking more closely at your sleep habits and talking with your doctor.
Planning your bedtime: a worked example
A simple way to make sure you give yourself enough time for sleep is to count backward from the time you need to get up.
Example: waking at 6:30 a.m.
- For 7 hours of sleep: 6:30 a.m. minus 7 hours = 11:30 p.m.
- For 7.5 hours of sleep: 6:30 a.m. minus 7.5 hours = 11:00 p.m.
- For 8 hours of sleep: 6:30 a.m. minus 8 hours = 10:30 p.m.
So a person aged 65 or older who wakes at 6:30 a.m. would aim to be asleep between 10:30 and 11:30 p.m. to get 7 to 8 hours. A person aged 61 to 64 could go as early as 9:30 p.m. (6:30 a.m. minus 9 hours) and still be within their 7-to-9-hour range.
Remember these are times to be asleep, not times to get into bed. If it usually takes you a while to drift off, get into bed that much earlier. For example, if it typically takes you 20 minutes, aim to be in bed by 10:40 p.m. to be asleep by 11:00 p.m.
Enter your wake-up time and age to find a bedtime that gives you the recommended hours of sleep.
Find your ideal bedtimeHabits that help you sleep better
Keep a consistent schedule
Going to bed and getting up at the same times every day, including weekends, helps set your body's internal clock. Over time, many people find they feel sleepy and wake up more naturally. If you nap during the day, keeping naps short and earlier in the afternoon may make it easier to fall asleep at night.
Make your bedroom work for sleep
- Dark: Use curtains or blinds that block outside light. A small night light on the way to the bathroom is a sensible exception, because it helps prevent trips and falls in the dark.
- Quiet: Reduce noise where you can. Some people find a fan or other steady sound helpful.
- Cool: A slightly cool room is generally more comfortable for sleep than a warm one.
- Comfortable: A supportive mattress and pillow can make a difference, especially if you have joint or back pain.
Watch caffeine and alcohol
Caffeine in coffee, tea, cola and chocolate can keep you awake for hours, so it is best limited later in the day. Alcohol may make you feel drowsy at first, but it can disturb sleep later in the night, so limiting it helps too.
Be active during the day
Regular physical activity supports better sleep. The CDC recommends that adults 65 and older aim for at least 150 minutes of moderate-intensity activity a week, such as 30 minutes on 5 days. Our guide to exercise guidelines for older adults has ideas for getting started, and the exercise goal calculator can help you plan your week.
Wind down in the evening
A calm routine in the hour before bed, such as reading, listening to quiet music or taking a warm bath, signals to your body that it is time to sleep. Many people also find it helps to drink more fluids earlier in the day and less in the evening to cut down on nighttime bathroom trips, while still getting enough overall. Our guide to dehydration in older adults explains how to balance this.
Sleep medicines and fall risk
Some people use prescription or over-the-counter sleep aids. These medicines can raise the risk of falling, especially if you get up during the night while still drowsy. Taking medicine to help you sleep is one of the items on the CDC's "Stay Independent" fall-risk checklist.
If you take a sleep medicine, do not stop or change it on your own. Instead, talk with your doctor or pharmacist about whether it is still the right choice for you, and ask about other ways to improve your sleep. Our fall risk checker and fall prevention guide can help you think through other factors that affect your balance.
When to talk to your doctor
Poor sleep is common, but it is not something you have to put up with. Talk to your doctor if:
- You or your partner notice loud snoring, or you gasp or seem to stop breathing during sleep.
- You have trouble falling asleep or staying asleep that goes on for weeks (ongoing insomnia).
- You feel very sleepy during the day, or nod off while reading, watching TV or driving.
- Pain, breathing problems or frequent nighttime bathroom trips keep waking you.
- You take medicine to help you sleep and want to review it.
Sleep problems can also affect memory and mood, so it is worth mentioning them at your yearly Medicare Annual Wellness Visit.
Frequently asked questions
Do older adults need less sleep?
Not much less. The CDC recommends 7–9 hours for adults 61–64 and 7–8 hours for adults 65 and older. What often changes with age is how easily people fall and stay asleep.
What time should I go to bed if I wake up at 6 a.m.?
For 7 to 8 hours of sleep, aim to be asleep between 10:00 and 11:00 p.m. (6:00 a.m. minus 8 hours is 10:00 p.m.; minus 7 hours is 11:00 p.m.). Get into bed a little earlier if it takes you a while to fall asleep.
Is it normal to wake up during the night?
Waking briefly during the night is common, and many older adults wake more often than they did when younger. If it leaves you tired during the day, or you wake gasping for air, talk to your doctor.
Are sleeping pills safe for older adults?
Sleep medicines can raise fall risk, so they should be discussed with your doctor. Never stop or change a medicine on your own; ask your doctor or pharmacist to review it with you.
Does exercise help sleep?
Being active during the day is one of the CDC's tips for better sleep. Even short walks can be a good start.
Sources
This guide is general health information for education. It is not medical advice and does not replace a visit with your doctor or pharmacist. Never start, stop or change a medicine without talking to them. In an emergency call 911. Spotted an error? Let us know.