Healthy Sleep for Older Adults

Why Sleep Matters

Sleep is not just “down time.” While you sleep, your body and brain are busy working to:

• Restore energy
• Support memory and thinking
• Maintain mood and emotional balance
• Protect heart, immune, and metabolic health

As we age, sleep patterns naturally change—but good-quality sleep is still essential at every age.

What Is Sleep?

Sleep happens in stages that cycle throughout the night. Each stage plays a role in how rested and refreshed you feel the next day.

Even if you spend enough time in bed, frequent awakenings or poor-quality sleep can leave you feeling tired, unfocused, or irritable.

How Much Sleep Do Older Adults Need?

Most adults—including those over 65—do best with about 7–8 hours of sleep per night.

Some older adults may:

• Fall asleep earlier
• Wake up earlier
• Spend less time in deep sleep
• Wake more easily during the night

These changes are common, but ongoing daytime sleepiness is not something you should ignore.

Why Good Sleep Is Important

Getting enough quality sleep can help:

• Improve focus, memory, and reaction time
• Support heart health and blood pressure
• Help manage blood sugar and weight
• Reduce fall risk and accidents
• Improve mood and emotional well-being

Poor sleep over time may increase the risk of conditions such as high blood pressure, diabetes, heart disease, depression, and weakened immunity.

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Drowsy Driving: A Serious Safety Risk

Driving while sleepy can be just as dangerous as driving under the influence of alcohol.

Warning signs include:

• Trouble keeping your eyes open
• Frequent yawning
• Drifting out of your lane
• Difficulty remembering the last few miles driven

Safety tips:

• Avoid driving late at night or very early in the morning
• Take breaks on long trips
• If you feel sleepy, pull over and rest
• Do not rely on caffeine alone to stay alert

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Could You Have a Sleep Disorder?

Talk with your healthcare provider if you regularly experience:

• Trouble falling asleep or staying asleep
• Loud snoring, gasping, or pauses in breathing during sleep
• Feeling very tired during the day despite enough time in bed
• Restless or uncomfortable feelings in your legs at night
• Frequent naps or falling asleep at inappropriate times

Many sleep disorders—including insomnia and sleep apnea—are treatable.

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Tips for Better Sleep

Small, consistent habits can make a big difference.

Keep a Regular Schedule

• Go to bed and wake up at the same time each day
• Keep the schedule even on weekends

Be Mindful of Daytime Habits

• Get daylight exposure each day
• Stay physically active, but avoid vigorous exercise close to bedtime
• Limit naps to 30 minutes or less, and avoid late afternoon naps

Create a Relaxing Bedtime Routine

• Read, listen to music, or practice gentle breathing
• Take a warm bath or shower before bed
• Avoid screens (TV, phone, tablet) close to bedtime

Watch What You Eat and Drink

• Avoid caffeine later in the day
• Limit alcohol in the evening—it can disrupt sleep
• Avoid large meals or excess fluids before bedtime

Make Your Sleep Space Comfortable

• Keep the bedroom quiet, dark, and cool
• Use comfortable bedding and pillows
• Remove distractions like TVs or bright clocks

If You Can’t Sleep

• If you’re awake for more than 20 minutes, get out of bed
• Do something calm until you feel sleepy again
• Try not to watch the clock

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When to Ask for Help

Talk with your healthcare provider if:

• Sleep problems last more than a few weeks
• You feel tired most days
• Sleep issues affect your mood, memory, or safety

Your provider may recommend lifestyle changes, medication adjustments, or referral to a sleep specialist.