How Much Sleep Do Older Adults Need? Ages 50, 60 and 70+

Older adults need about 7 to 8 hours of sleep a night, not less. The CDC lists 7 or more hours for ages 18 to 60, 7 to 9 for ages 61 to 64 and 7 to 8 for ages 65 and over (CDC). The Sleep Foundation says many older adults struggle to get the sleep they need, but that does not mean they need less (Sleep Foundation). What changes with age is how well you sleep, not how much you need. This guide explains the numbers at 50, 60 and 70 plus, what changes, common problems and what helps. It is for education only.

Last updated October 11, 2026

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How Much Sleep Does A Person Of 50 Need?

A person of 50 falls in the adult band, so the CDC figure is 7 or more hours (CDC). The sleep societies agree that adults should sleep 7 or more hours on a regular basis (AASM and SRS consensus). The target does not drop at 50. For women in the menopause transition, the NHS notes that sleep problems may be worse with night sweats (NHS). See is 7 hours of sleep enough.

How Much Sleep Do Seniors Need At 60 And 70 Plus?

Age	CDC Recommended Sleep
18 to 60	7 or more hours
61 to 64	7 to 9 hours
65 and older	7 to 8 hours

Source: CDC. Cleveland Clinic’s table lists 65 and older at 7 to 9 hours, the same as younger adults, so sources differ slightly on the upper end (Cleveland Clinic). They agree on the floor of about 7 hours. If you meet that and feel rested, you are on track. For sleep needs over 65, the practical target is 7 to 8 hours across 24 hours, naps included.

Do You Need Less Sleep As You Age?

This is a myth. Cleveland Clinic calls it a common misconception and says older adults still need about the same total amount of sleep. Their sleep patterns change, so they tend to sleep more lightly and wake earlier (Cleveland Clinic).

One source gives a lower figure, so here is the difference. MedlinePlus says total sleep time stays the same or drops slightly, to about 6.5 to 7 hours a night (MedlinePlus). That describes how much older people actually sleep, not how much they need. Many older adults sleep less than they should because the ability to sleep gets worse. Read sleep timing myths for the other common beliefs.

Sleep After 60: What Changes

The body clock moves earlier. The Sleep Foundation says circadian rhythms shift forward, so you feel tired earlier and wake earlier (Sleep Foundation).
Sleep is lighter. Older adults spend more time in lighter stages and less in deep stages, which may mean more night waking (Sleep Foundation). A meta-analysis of 65 studies found that deep sleep and REM both fall with age, while time awake after falling asleep rises (Ohayon et al. 2004).
Waking is more frequent. MedlinePlus says older people wake an average of 3 or 4 times a night and often find it harder to fall asleep (MedlinePlus).
Naps rise. About 25 percent of older adults nap, against about 8 percent of younger adults (Sleep Foundation).
Less daylight. Many older people get only about an hour of daylight a day, and light is a powerful cue for the body clock (Sleep Foundation).

Deep sleep is covered in what is deep sleep.

Common Sleep Problems In Older Adults

The Sleep Foundation reports that between 40 and 70 percent of older adults have chronic sleep issues, and that up to half of cases may be undiagnosed. It lists restless legs syndrome in 9 to 20 percent and nighttime urination in up to 80 percent (Sleep Foundation). Sleep apnea risk rises with age into the 60s and 70s. It is marked by loud snoring with gasping, choking or pauses, and daytime sleepiness (Sleep Foundation). The NHS says see a GP if you always feel very tired in the day, since untreated sleep apnoea can be serious (NHS). See sleep apnea screening tests and sleep apnea health risks.

Naps For Older Adults

Naps can help, but timing matters. The Sleep Foundation says the best nap is about 20 minutes and no more than 30, taken at least 8 hours before bedtime, and that napping affects night sleep mainly in older adults (Sleep Foundation). Long naps are a warning sign in some studies. A meta-analysis of 21 cohorts found that naps of one hour or more went with a 22 percent higher risk of death, while naps under an hour did not (Wang et al. 2024). That is an association, and long naps may be a symptom of poor night sleep or illness. See 20-minute versus 90-minute naps.

What Helps Older Adults Sleep Better

Keep a regular schedule. The CDC and the Sleep Foundation advise the same bed and wake time every day (CDC, Sleep Foundation).
Get morning daylight. Sunlight is a key driver of circadian rhythms, and opening the curtains in the morning is a simple tip (Sleep Foundation, Sleep Foundation).
Be active in the day. A review of 20 trials in older adults with cognitive impairment found moderate to high quality evidence that exercise improved sleep (Paez et al. 2024). The NHS advises not exercising within 4 hours of bed (NHS).
Time caffeine and meals. No tea or coffee at least 6 hours before bed (NHS), and dinner at least 4 hours before bed, as the Sleep Foundation suggests (Sleep Foundation).
Keep the bedroom dark, quiet and cool. Keep screens out of it (Sleep Foundation).

For more, read sleep hygiene 101 and how to beat insomnia.

Short Sleep And Brain Health

A British study that followed 7,959 people for 25 years found that sleeping 6 hours or less, compared with 7, went with a higher chance of dementia: about 22 percent higher at age 50 and 37 percent higher at age 60, and not clearly higher at age 70. People with persistent short sleep had about 30 percent higher risk (Sabia et al. 2021). It is observational, so it cannot show cause, but it is another reason not to write off short nights.

Quick Takeaways

Older adults need about 7 to 8 hours, not less.
Sleep gets lighter, and the body clock moves earlier.
Many sleep issues are common but treatable, so ask for help.
A regular schedule and daylight help most.

When To See A Doctor

The CDC says to talk to your healthcare provider if you regularly have problems sleeping (CDC). The NHS suggests seeing a GP if changing habits has not helped, you have had trouble sleeping for months, or it makes daily life hard to cope with (NHS). The Sleep Foundation notes that heavy daytime sleepiness can point to an underlying condition such as sleep apnea, cognitive problems or heart problems, and that pain that interferes with sleep deserves a conversation too (Sleep Foundation). Do not start sleep medicines without medical advice.

FAQs About Sleep And Older Adults

Is 6 Hours Of Sleep Enough For An Older Adult?

Usually not. The guidance is 7 to 8 hours, and sleeping 6 hours or less was linked to higher dementia risk in one large study (CDC, Sabia et al. 2021).

Why Do Older People Wake Up So Early?

The body clock shifts earlier with age, and sleep gets lighter (Sleep Foundation).

Should Seniors Nap?

A short nap of about 20 minutes early in the afternoon is fine for most. Longer naps can disturb night sleep (Sleep Foundation).

How Many Hours Of Deep Sleep Do Older Adults Get?

Less than younger adults. Deep sleep falls with age, so a lower number is normal (Ohayon et al. 2004).

Do Women Over 50 Need More Sleep?

The recommended hours are the same for men and women. Menopause can make sleep harder, especially with night sweats (NHS).

Is It Normal To Wake Up Several Times A Night?

It is common. Older people wake on average 3 or 4 times a night, but see a doctor if it leaves you exhausted (MedlinePlus).

Sources