As many people in their sixties assume that shorter nights are a natural part of aging, sleep specialists disagree. They emphasize the importance of maintaining a healthy sleep schedule for brain, heart, and mood health, regardless of age. Contrary to popular belief, the body doesn’t need less sleep with age—it simply experiences fragile sleep, which requires consistent attention. Aging brings changes to the body’s sleep cycles, which means fewer hours of deep sleep and more frequent awakenings. This can make a night feel inadequate, even when the sleep duration is sufficient. As such, the need for restorative rest remains high after 60.
How Your Body Clock Shifts with Age
As people age, their body clocks tend to shift, making them feel sleepy earlier in the evening and wake up earlier in the morning. Deep sleep decreases, and the number of nighttime awakenings increases. These changes in sleep architecture are common in older adults. Even if you clock seven hours, the quality of sleep may feel lighter, and you might wake up feeling less rested than in your younger years. It’s essential to differentiate between needing less sleep and actually getting less sleep, as the latter can negatively impact your health. This shift affects how restorative the sleep is, leading to a more fragile overall sleep experience.
Sleep Recommendations for Older Adults
Sleep doctors recommend a clear target sleep duration for older adults. For people aged 60-64, the ideal sleep range is between 7 to 9 hours per night, and for those aged 65 and over, it is between 7 to 8 hours. Studies have shown that regularly sleeping less than seven hours increases the risk of heart disease, depression, obesity, and cognitive decline. While there may be some individual variation based on personal sleep habits, the general guideline for most adults is to aim for seven to eight hours of sleep each night to stay healthy and functional.
The Importance of Sleep Quality and Consistency
Beyond just the number of hours spent in bed, the quality of sleep is just as crucial. Waking up feeling refreshed and alert is the ultimate indicator of healthy sleep. If you find yourself needing multiple cups of coffee or experiencing daytime fatigue, your sleep quality may need improvement. The number of awakenings during the night may increase with age, but it’s the ability to fall back asleep quickly and feel rested in the morning that matters most. Ensuring a consistent sleep routine can also help maintain overall well-being, helping older adults function better during the day.
| Age Group | Recommended Sleep Duration | Common Sleep Changes |
|---|---|---|
| 60-64 | 7 to 9 hours | Earlier bedtime, more awakenings |
| 65 and older | 7 to 8 hours | Less deep sleep, frequent short wake-ups |
| 20s | 7 to 9 hours | Abundant deep sleep, fewer wake-ups |
| 60s | 7 to 8 hours | Lighter, shorter deep sleep |
