Most adults 65 and older need about 7 to 8 hours of sleep a night, according to the CDC, and the National Institute on Aging (NIA) puts the range for older adults at 7 to 9 hours. Sleep does change with age: it gets shorter and lighter, with more waking at night. But trouble sleeping is not just something to put up with. Pain, medicines, sleep apnea, low mood and other treatable problems are common causes, and doctors recommend starting with non-drug steps.
How many hours of sleep do older adults need?
The CDC gives different numbers by age. The “7 or more hours” figure applies to adults 18 to 60. For people 65 and older the CDC range is 7 to 8 hours.
| Source | Age group | Hours of sleep a night |
|---|---|---|
| CDC | 18 to 60 years | 7 or more |
| CDC | 61 to 64 years | 7 to 9 |
| CDC | 65 years and older | 7 to 8 |
| NIA | Older adults | 7 to 9, about the same as all adults |
Numbers are only a guide. The NIA says that if you are always sleepy, or find it hard to get enough sleep, it may be time to talk with a doctor.
Is it normal for sleep to change with age?
Some change is normal. The NIA says older adults tend to go to bed and wake up earlier, sleep more lightly and wake more often, and are more likely to take medicines and have conditions that affect sleep.
What is not simply aging is a steady pattern of poor sleep. Insomnia, meaning trouble falling or staying asleep at least three nights a week, is the most common sleep problem in adults 60 and older, per the NIA. It is chronic when it lasts over three months. Poor sleep can bring memory problems and a higher risk of falls or accidents.
What causes sleep problems in older adults?
Usually more than one thing. The NIA lists illness, medicines, mental health and pain as common factors. The table adds what families ask about most.
| Possible cause | What the sources say |
|---|---|
| Pain or illness | The NIA names illness and pain as factors that make it hard to sleep well. |
| Medicines | The NHLBI notes that some cold and allergy medicines, and some prescription medicines for other conditions, can disrupt sleep. Ask the prescriber or pharmacist to review the full list. |
| Bathroom trips at night | The NHLBI lists waking often to urinate as a sleep apnea symptom, and advises limiting drinks close to bedtime. Conditions that cause rushed trips to the bathroom can raise fall risk, the NIA says. |
| Depression, anxiety, stress | The NIA lists mental health as a factor, and the NHLBI says worry about not sleeping can make insomnia worse. |
| Sleep apnea and movement disorders | Breathing that repeatedly stops (see below), restless legs that tingle or crawl at night, leg jerking, and acting out dreams, per the NIA. |
| Dementia | The NIA says it can cause sleeping too much or too little, waking often, and wandering or yelling at night. |
Low mood can both cause and follow poor sleep. Our guide to depression in older adults lists the signs to raise with a doctor.
What can older adults try before any sleep medicine?
The NIA, NHLBI and CDC all start with habits. The NHLBI adds that cognitive behavioral therapy for insomnia (CBT-I) is usually the first treatment recommended for long-term insomnia.
- Keep a steady schedule. Go to bed and get up at the same time each day, including weekends.
- Build a wind-down routine. The NIA suggests a book, soothing music or a warm bath, in a room that is not too hot or cold.
- Get daylight and move during the day. The NIA advises regular exercise, but not within three hours of bedtime.
- Limit naps, caffeine and alcohol. Avoid late-afternoon naps and late-day coffee, tea, chocolate and soda. The NIA advises avoiding alcohol, even small amounts.
- Set up the bedroom and evening. Keep screens out of the bedroom, and avoid large meals within two to three hours of bedtime and large amounts of liquid late in the day.
- Keep a sleep diary for two weeks. Note bedtime, night waking, wake-up time, caffeine, alcohol and exercise, and bring it to the doctor.
- Ask about CBT-I. The NHLBI describes a 6 to 8 week program done in person, by phone or online. The American College of Physicians strongly recommends it first, NCCIH reports.
Night safety belongs on the same list. The NIA suggests an easy-to-reach lamp, a nightlight in the hallway or bathroom, a phone by the bed, and no loose area rugs or cords. Our home safety checklist and fall prevention guide cover lighting and clear paths.
Are sleeping pills and over-the-counter sleep aids safe for older adults?
They carry real risks. The NIA says sleep medicines may help in the short term but should not be used long term, and can bring dependence, a foggy next day and a need for more pills over time. An American Geriatrics Society (AGS) patient sheet from the Choosing Wisely campaign says most older adults should first try to treat insomnia without medicines. It adds that people who take sleeping pills sleep only a little longer and better on average, and links them to confusion, falls, hip fractures and car accidents.
| Type | Examples | What official sources say |
|---|---|---|
| “Z” prescription sleep medicines | Zolpidem (Ambien), eszopiclone (Lunesta), zaleplon (Sonata) | The FDA added a Boxed Warning in 2019 for rare but serious injuries and deaths from sleepwalking, sleep driving and other activities while not fully awake. The AGS sheet says they may carry as much risk as older sleep medicines. |
| Benzodiazepines | Temazepam, lorazepam, alprazolam | In 2020 the FDA required an updated Boxed Warning on abuse, misuse, addiction, physical dependence and withdrawal reactions. The NHLBI lists dizziness, confusion and muscle weakness. |
| Over-the-counter “PM” products | Diphenhydramine (Benadryl Allergy, Nytol, Sominex), doxylamine (Unisom), Advil PM, Tylenol PM | The AGS sheet says to avoid them: next-day drowsiness, confusion, constipation, dry mouth and trouble urinating are especially bothersome for seniors. |
The AGS Beers Criteria, updated in 2023, is a list of medicines older people should potentially avoid or use with caution. Our guide to medicines linked to dementia risk explains why diphenhydramine-type antihistamines are on such lists.
Never start, stop or change a sleep medicine on your own. The FDA notes that withdrawal reactions can follow stopping a benzodiazepine suddenly or cutting the dose sharply, and its zolpidem notice tells anyone who has a sleepwalking-type episode to contact a health care professional right away. Bring every bottle, including over-the-counter products and supplements, to the prescriber or pharmacist and ask what is safest for this person. Our medication management guide shows how to keep that list.
Is melatonin safe for older adults?
Ask the doctor first. The National Center for Complementary and Integrative Health (NCCIH) says short-term use appears safe for most people, but long-term safety information is lacking and there is not enough strong evidence on melatonin for chronic insomnia to recommend it. For older people, it adds that melatonin may stay active longer and cause daytime drowsiness, and that 2015 American Academy of Sleep Medicine guidelines recommend against its use by people with dementia.
NCCIH also says people who take medicine should check with a health care provider first, and that people with epilepsy or on blood thinners need medical supervision. A 2023 study found 22 of 25 melatonin gummies inaccurately labeled.
Could it be sleep apnea?
Possibly, especially with loud snoring. The NHLBI says sleep apnea happens when breathing stops and restarts many times during sleep. Night signs are loud snoring, gasping and breathing pauses, which a bed partner may notice first. Daytime signs include sleepiness, dry mouth, headaches and waking often to urinate. The NIA adds that not everyone who snores has sleep apnea, and that untreated sleep apnea can lead to serious health problems, including heart attack.
Diagnosis may need a sleep study. The NHLBI describes lifestyle changes, side sleeping, CPAP and other positive airway pressure machines, and oral devices. PAP side effects can include congestion, dry eyes or mouth and nosebleeds. Caregivers helping with a machine can use our guide to managing CPAP machines at home.
Why is a parent with dementia awake at night?
Dementia changes sleep itself. The NIA says Alzheimer’s disease can bring too much or too little sleep, frequent night waking, heavy napping and sundowning, which means restlessness, agitation and confusion as daylight fades. Poor sleep can make dementia symptoms worse and affects the caregiver’s sleep too.
The NIA suggests these steps for the person living with dementia:
- Stick to a schedule, with sunlight or time by a window each day and regular, not excessive, activity.
- Do energetic tasks early, such as bathing in the morning and the largest meal at midday, and keep evenings quiet with low lights.
- Avoid alcohol and late caffeine, discourage long naps, and use nightlights in the bedroom, hall and bathroom.
The NIA also lists pain, constipation and certain medicines among causes of agitation, so a doctor’s exam is worth requesting. Our sundowning guide covers the evening routine, and the memory loss guide explains when to see a doctor.
When should you see a doctor about sleep?
Book a visit if any of these apply:
- The person is always sleepy, or finds it hard to get enough sleep at night (NIA).
- Trouble falling or staying asleep happens three or more nights a week or has lasted over three months (NHLBI).
- There is loud snoring with gasping or breathing pauses (NHLBI).
- Legs tingle or crawl at night, jerk during sleep, or the person acts out dreams (NIA), or poor sleep comes with sadness or memory changes.
Bring the sleep diary and a full list of medicines and supplements. The doctor may suggest an overnight sleep test. Our medication reconciliation guide shows how.
What about the caregiver’s sleep and burnout?
It matters as much. The NIA says caregivers are at higher risk of sleep problems, lists trouble sleeping among the signs of caregiver stress, and advises aiming for seven to nine hours with a relaxing routine. See our guides to caregiver burnout and respite care.
What night care options exist at home?
Families cover nights in shifts, or bring in help. Our overnight care guide explains awake and sleep-in aides and how New York Medicaid sets night hours by assessment. Our live-in care page describes live-in care as one caregiver who sleeps in the home and responds to true emergencies, and 24-hour care as two or more caregivers on rotating 12-hour shifts so someone is awake at all times.
Sleep, mood and the family: advice from our nurse director
Anna Klyauzova, RN, MSN, MPA, Director of Patient Services at ProLife Home Care, on what she sees in practice:
The signs that worry me are loss of interest in things the person used to enjoy, refusing food, trouble sleeping, withdrawing and constant sadness. Aides report these to the nurse, and we ask the family to see a doctor. Depression is not a normal part of getting older.
You can’t do all of it by yourself. Alzheimer’s and other dementias change the whole family’s life, not only the patient’s. The sooner support is in place, the easier it is to keep a familiar routine and a safe home. Even a few hours of professional home care a week gives relatives time to rest. Families rarely hear this: don’t argue with the person and don’t keep correcting mistakes. A calm voice, a familiar room and a routine she can predict usually work better than long explanations.
We are a licensed home care agency in Brooklyn and Queens, licence #2572L001, New York State Department of Health. If nights are wearing out your family, we can talk through what help at home could look like. Call (718) 232-2777 or use our contact page.
Sleep guidance changes as research and labels are updated. Everything above was checked on 16 October 2026 against cdc.gov, nia.nih.gov, nhlbi.nih.gov, nccih.nih.gov, fda.gov and American Geriatrics Society materials. This page is general information, not medical advice, and gives no medicine doses. Ask the person’s doctor or pharmacist before starting, stopping or changing any sleep medicine or supplement.
Frequently asked questions
How many hours of sleep do seniors need?
The CDC says 7 to 8 hours for adults 65 and older, and 7 to 9 for ages 61 to 64. The NIA says older adults need about the same as all adults, seven to nine hours. If the person is always sleepy or cannot get enough sleep, see a doctor.
Is it normal for older adults to wake up several times a night?
Some waking is common. The NIA says sleep becomes shorter and lighter with age, with more waking. If waking comes with snoring, gasping, leg discomfort, pain or frequent bathroom trips, or leaves the person exhausted, ask a doctor about causes.
What is the best sleep aid for seniors?
There is no single best product. The AGS advises most older adults to try treating insomnia without medicines first, and the NHLBI names CBT-I as the usual first treatment for long-term insomnia. Any medicine decision belongs to the prescriber.
Is Benadryl or Tylenol PM safe for older adults?
The AGS patient sheet lists diphenhydramine products, including Benadryl Allergy and Tylenol PM, among over-the-counter sleep medicines to avoid, because of confusion, drowsiness, constipation, dry mouth and trouble urinating. Ask the prescriber or pharmacist before using any “PM” product.
Is melatonin safe for older adults?
NCCIH says short-term use appears safe for most people, but long-term safety is not known, it may cause daytime drowsiness in older people, and 2015 sleep medicine guidelines recommend against it for people with dementia. Ask the doctor first, especially for anyone on other medicines.
Why is my mother with dementia awake all night and sleepy all day?
The NIA says Alzheimer’s disease can cause too much or too little sleep, frequent night waking, heavy napping and sundowning. Sunlight, daytime activity, a steady schedule, limited naps and no late caffeine can help. If it continues, ask the doctor about causes.
Can someone help at night so I can sleep?
Yes, there are options, from family shifts to an overnight aide, live-in care or 24-hour care. Our overnight care guide explains them, and ProLife Home Care can talk through what fits at (718) 232-2777.
