As we age, our bodies and sleep patterns undergo natural changes, but the fundamental need for restful sleep remains. Understanding these changes is the first step toward improving sleep quality and overall well-being. While the recommendation for how much sleep does the average 70 year old need is consistent with other adults, achieving that rest is often more complex.
The recommended sleep duration for older adults
The National Sleep Foundation and the National Institute on Aging both state that older adults, including those around 70, need between 7 and 9 hours of sleep per night. However, the Centers for Disease Control and Prevention (CDC) specifies 7 to 8 hours for those 65 and older. This slight variation highlights that individual needs can differ, but the goal remains consistent: a substantial, restorative night's rest is essential for health.
Why sleep quality often declines with age
While the need for sleep doesn't decrease, the ability to sleep can. Age-related shifts in the body's internal clock, or circadian rhythm, cause many seniors to get tired earlier in the evening and wake up earlier in the morning. Furthermore, sleep architecture changes, with older adults spending less time in deep, restorative non-REM sleep and more time in lighter sleep stages. This fragmented sleep can leave a person feeling less refreshed, even if their total time in bed seems sufficient.
Common factors disrupting sleep in seniors
Several physical and lifestyle factors can interfere with a 70-year-old's sleep. Identifying these issues is crucial for finding effective solutions.
Common disruptors include:
- Medical conditions: Chronic illnesses like arthritis, heart disease, diabetes, or breathing issues can cause pain or discomfort that interrupts sleep. Conditions like nocturnal urination (nocturia) also become more frequent.
- Medications: Many prescription and over-the-counter drugs have side effects that can disturb sleep. Medications for blood pressure, depression, or even simple cold and allergy remedies can be culprits.
- Lifestyle changes: Retirement can lead to less structured daily schedules, and reduced physical and social activity can weaken the body's natural sleep-wake cues. Social isolation or the loss of a loved one can also trigger stress and depression, both known to cause insomnia.
- Sleep disorders: Disorders like insomnia, sleep apnea, and restless legs syndrome are more common in older adults and can severely impact sleep quality.
Comparison of Sleep in Younger vs. Older Adults
| Feature | Young Adult (e.g., 25 years old) | Older Adult (e.g., 70 years old) |
|---|---|---|
| Recommended Hours | 7–9 hours | 7–8 hours |
| Circadian Rhythm | Typically later bedtime and wake time | Phase-advanced (earlier to bed, earlier to rise) |
| Deep Sleep | Longer, more consolidated periods of deep, restorative sleep | Less deep sleep, replaced by lighter sleep stages |
| Nighttime Awakenings | Fewer, less frequent awakenings | More frequent, shorter awakenings throughout the night |
| Insomnia Risk | Lower risk, often tied to temporary stress | Higher risk; insomnia is the most common sleep complaint for seniors |
| Daytime Napping | Less common, often due to busy schedules | More common, often to compensate for poor nighttime sleep |
| Factors Affecting Sleep | Lifestyle, stress, shift work | Health conditions, medication, pain, social changes |
Improving sleep for a 70-year-old
Good sleep hygiene is a powerful tool for improving sleep quality, especially for older adults who may be dealing with the natural changes of aging. Small adjustments can lead to significant improvements.
- Maintain a consistent schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate the body's internal clock.
- Optimize your bedroom environment: Keep the room dark, quiet, and at a comfortable, cool temperature. Consider blackout curtains, earplugs, or a white noise machine if needed.
- Limit naps: If daytime naps are necessary, keep them short (under 30 minutes) and take them earlier in the afternoon to avoid disrupting nighttime sleep.
- Incorporate daytime activity: Regular physical activity can improve sleep quality, but avoid intense exercise within three hours of bedtime. Getting exposure to natural light during the day also helps regulate circadian rhythms.
- Watch evening intake: Minimize alcohol, caffeine, and heavy meals before bed. While alcohol may initially make you feel sleepy, it can cause nighttime awakenings. Limiting fluids later in the evening can also reduce bathroom trips.
- Establish a relaxing routine: Wind down before bed with a relaxing activity, such as reading a book, listening to calm music, or taking a warm bath.
- Address underlying issues: If sleep problems persist, speak with a healthcare provider. They can assess for underlying medical conditions or sleep disorders and recommend treatments like Cognitive Behavioral Therapy for Insomnia (CBT-I).
Conclusion
The average 70-year-old still needs 7 to 8 hours of sleep per night for optimal health, despite the natural changes that occur with aging. While sleep patterns become lighter and more fragmented, this is not an inevitable or untreatable consequence of getting older. By adopting healthy sleep habits, managing underlying health conditions, and optimizing their environment, seniors can significantly improve their sleep quality. If sleep issues persist, a doctor can help rule out more serious sleep disorders and determine the most effective course of action. Quality sleep is crucial for cognitive function, mental well-being, and physical health throughout life, and prioritizing it is an essential part of healthy aging.
