How Many Hours of Sleep Do Older Persons Really Need? 

Most older persons feel their best with around 7 to 8 hours of sleep each night. Many studies link a regular 7 to 9-hour sleep window with better mood, memory, and physical health. Ageing can shift sleep patterns, yet good sleep hygiene often improves rest.

Highlights:

• Changes in circadian rhythm and melatonin levels can affect sleep as we age, and many older persons experience sleep problems that can often be improved.

• Start with the six practical strategies in this article, including a regular sleep schedule and a calming wind-down routine.

• Comfort Keepers homecare team can support consistent daily routines that help sleep at night.

• Sleep quality matters as much as quantity because deep sleep and REM sleep influence how refreshed you feel.

• Common challenges include obstructive sleep apnoea, insomnia, medication side effects, arthritis pain, and habits such as alcohol use or long daytime naps.

• A comfortable bedroom, a temperature close to 18°C (65°F), and a screen-free hour before bed can help.

There’s universal agreement among medical experts. Getting sufficient sleep is good for the overall health and well-being of older adults. But how much sleep is enough, and how much is too much?   

It’s not just about quantity. The quality of the sleep we get is also really important. For example, achieving deep sleep and consistent cycles of rapid eye movement (REM) sleep significantly influences how refreshed we feel. 

Once people hit their 60s, they often complain that they don’t sleep well, which can lead to frustration and fatigue.  

Whether you’re receiving homecare or not, there is a lot you can do to help improve the way you sleep. Read on for the tips you need to sleep well and wake up feeling ready to go! 

Recommended Sleep Duration for Older Persons 

The Health Service Executive (HSE) says most adults need 7 to 9 hours of sleep and notes that sleep can become lighter with age. Many older persons do well with 7 to 8 hours, especially when they keep a steady routine. Good quality sleep supports:

1. Daytime energy and mood

2. Mental and physical health

3. Memory and concentration

Do Older Persons Need More Sleep? 

Most older persons need a similar amount of sleep to other adults, even if they feel sleepier because nights become more broken. If you nap often, wake with headaches, or feel sleepy during the day, ask your GP for advice. 

Stress and low mood can also disturb sleep, so incorporating mental health support for older persons can help as part of your wider wellbeing.

Common Sleep Challenges for Older Persons 

You may recognise the pattern: you want to sleep, yet your mind or body refuses to settle. Sleep problems become more common with age, and they often have a clear cause.

When Sleep Difficulties Become a Daily Concern

You've started dreading bedtime. What used to be a restful eight hours has become a cycle of lying awake and waking up exhausted. You've cut out coffee in the afternoons, tried reading before bed, and even bought new pillows, but nothing seems to help. 

During your last conversation with your daughter, she suggested that regular daily routines might make a difference. You're wondering if it's time to speak with your GP about your sleep, or if there's support that could help you establish better habits and finally get the rest you need. 

Several factors can disturb sleep, and people often deal with more than one at the same time.

Biological Shifts and Circadian Rhythms 

1. A change in our hormone levels, particularly melatonin

2. A shift in our circadian rhythms and sleep-wake cycle

3. Lifestyle changes, such as drinking too much alcohol or smoking

4. Spending long periods sitting down during the day

Health Conditions That Disrupt Rest 

1. Pain from problems related to arthritis

2. Conditions such as Parkinson's disease, recovery after a stroke, or Restless Legs Syndrome

3. Interference from medication

Addressing Sleep and Ageing

Sleep difficulties rarely have a single cause, so an approach that fits you works best. Some people need a little more sleep, while others feel fine with slightly less.

Sleep patterns often shift with age, so you may sleep for shorter stretches or take longer to fall asleep. Factors linked to the ageing process can contribute to these changes and affect sleep quality.

You still have options that can support better rest. Lifestyle changes and personal care adjustments can help older persons settle more easily at night.

Creating the Right Setting for a Better Sleep Environment

We spend many hours in bed, so comfort and a calm space matter. Start with bedding, temperature, and light.

Comfortable Mattress and Bedding

If your budget allows, choose a mattress that supports your body and feels comfortable. Pick pillows and bedding that feel pleasant against your skin, and keep spare layers nearby if you get cold at night.

Ideal Room Temperature

A room that feels too warm or too cold can wake you more often. Many sleep specialists suggest a bedroom temperature close to 18°C, with a small range either side based on comfort. If you use a thermostat, try a setting between 15.5°C and 20°C, then adjust over a few nights until it feels right.

Habits That Disrupt Sleep Quality 

Some daytime habits can make nights harder. Small adjustments to your routine can improve sleep quality.

Managing Screen Time and Blue Light 

The blue light from mobile phones and computers can interfere with our sleep. Keep digital devices out of the bedroom unless you need a phone nearby for emergencies.

If you need your phone nearby, switch on night mode and dim the screen well before bed. Keep notifications off overnight where you can, and charge the phone away from the bed.

Impact of Smoking and Alcohol 

Nicotine and alcohol can disrupt sleep, even if you feel drowsy at first. Try to avoid smoking close to bedtime and keep alcohol earlier in the day where possible. Higher alcohol intake can fragment sleep and leave you waking thirsty during the night.

6 Strategies to Improve Sleep in Older Persons 

Small, manageable changes often improve sleep for older persons. Try one or two ideas first, then build from there.

1. Maintain a Regular Sleep Schedule

Set a regular wake time and keep it consistent, including weekends. Go to bed at a similar time each night and keep naps short and earlier in the day. A steady routine can support your body clock, and beneficial routines can also reduce stress.

2. Choose Light Meals Before Bed

Finish your main meal about three hours before bed so digestion does not keep you awake. Good nutrition for older persons can also support rest. Avoid over-spicy or heavy foods in the evening. Make yourself a hot, milky drink before you turn in for the night.

3. Create a Relaxing Pre-Bedtime Routine

Reading can help some people unwind, while others prefer a warm bath or shower. Keep the lights low and avoid anything that winds you up.

4. Limit Caffeine and Stimulants

Limit caffeine in the afternoon and evening, and stop at least 4 hours before bed, longer if you feel sensitive to it.

5. Exercise Regularly for Better Sleep

Daytime movement and natural light can help you feel sleepier at night. Choose something gentle that suits your health, such as a short walk, light housework, or stretching at a chair. Speak with your GP if pain, breathlessness, or balance issues make activity difficult.

6. Try Mindfulness Techniques to Stay Relaxed

Some people find that mindfulness can help them fall asleep and settle again after waking. Short breathing exercises, a body scan, or a guided audio can also help you stay asleep if you wake during the night. Free online resources and apps can guide you through the basics.

When to Seek Professional Help for Sleep Issues

Talk to your GP if sleep problems last longer than a few weeks, or if daytime sleepiness affects your safety or mood. Loud snoring, pauses in breathing, or waking with headaches also merit a chat with a GP.

What to Expect From a Sleep Study 

Your GP can review your symptoms and might carry out some tests or recommend a sleep study if needed. A sleep study can help confirm or rule out age-related sleep disorders such as obstructive sleep apnoea or insomnia.

Using a Sleep Diary for Diagnosis 

A GP may recommend keeping a sleep diary to track habits and identify triggers for fragmented sleep or other problems. They'll also know if any ailments or medications you're taking could be interfering with your sleep, and may refer you to a sleep specialist if needed.

How Comfort Keepers Supports Healthy Sleep Patterns 

Comfort Keepers Home Support Workers and Healthcare Assistants can support daily routines that make evenings calmer and nights more settled. 

Help can include personal care at the times you prefer, light meal preparation, companionship, and gentle prompts to stay active during the day, if that fits your care plan. 

If you want help building a consistent routine at home, contact Comfort Keepers to talk through options that suit your needs.