Do You Need Less Sleep or Sleep Worse as You Get Older?

It is a common misconception that you sleep less or need less sleep as you age. Although your sleep pattern changes and the likelihood of sleep problems increases, the need for sleep remains constant.

How Much Sleep Do You Need?

Adults need an average of 7 to 8 hours of sleep, with some variation depending on individual activity levels. Older adults need the same amount of sleep as younger adults.

Changes in Sleep Patterns

As you get older, your sleep patterns change:

• Circadian rhythm shifts: You fall asleep earlier at night and wake up earlier in the morning. Your biological clock becomes less flexible, making it harder to cope with changes in sleep routine. This is due in part to decreased production of melatonin and possible lack of daylight.
• Afternoon dip: The changed rhythm can make you feel sleepy around noon.
• Longer sleep time: It may take 20-30 minutes to fall asleep.
• Lighter sleep: You are more sensitive to sounds and other disturbances.
• Short deep and REM sleep: The periods of deep sleep and REM sleep become shorter.
• Waking up more often: On average, you wake up two to three times a night, which can be as many as 10 times a night in the elderly.

These changes may give the impression that you are sleeping worse and not waking up rested. It may also mean that you feel the need for a nap during the day, which is perfectly normal and not necessarily indicative of insomnia.

Greater Chance of Sleep Problems

With age, the likelihood of sleep problems increases. Sleep problems are worrisome if you sleep poorly for several weeks and therefore are not well rested during the day. In that case, it is advisable to consult a family doctor.

Common causes of sleep problems are:

• Medical problems: Sleep apnea, pain problems, menopause, frequent urination (due to prostate problems, for example), stomach problems, restless legs, tightness in the chest due to heart or lung problems, and neurological conditions such as dementia or Parkinson's disease.
• Psychological problems: Depression and stress, such as from medical problems or the loss of a partner.
• Medications: Medications such as antidepressants, sleep aids, urinary agents and stimulants can interfere with sleep.
• Environmental factors: A snoring bed partner, excessive alcohol consumption, lack of daylight, too little activity during the day, and a disrupted biological clock due to an irregular daily structure.
• Stay in a hospital or rest home.

If you sleep poorly and don't feel rested in the morning, it may be helpful to talk to your doctor about this.