Quality rest in older age remains extremely important. It helps maintain memory, attention, well-being, and cardiovascular health.
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Lack of sleep affects not only mood
Even simple daily tasks can seem more difficult after a poor night’s sleep. Research shows that lack of sleep weakens the ability to maintain attention for longer, slows reaction time, and increases mental fatigue, writes “Parade.” A person may also feel fewer positive and more negative emotions.
Long-term sleep deprivation is even more significant. It is associated with a higher risk of cardiovascular diseases, metabolic disorders including type 2 diabetes and obesity, and cognitive decline.
Therefore, Natalie Dautovich, an associate professor of psychology at Virginia Commonwealth University who studies sleep, emphasizes that it is never too late to take care of sleep quality: “Sleep is one of the best investments in brain health.”
What happens in the brain during sleep?
During sleep, the brain processes information received during the day, consolidates memories, and removes accumulated metabolic waste.
According to N. Dautovich, people who regularly get good sleep generally perform better on tasks requiring attention, learning, and memory.
“Sleep does not guarantee that a person will avoid cognitive decline. However, it is one of the healthy lifestyle habits, along with regular physical activity, social connections, and caring for cardiovascular health, that can help the brain age healthily,” explained the specialist.
Scientist, gerontologist, and nursing associate professor Heidi Ewen added that during sleep the body deeply relaxes and seems to recalibrate internal systems. Dreams help process new information and understand experiences from the day.
Research data shows that poor sleep is associated not only with more frequent cognitive decline and depression but also with an increased risk of falls and difficulties performing daily activities independently.
How much sleep do people aged 60+ need?
N. Dautovich recommends that people over 60 years old sleep about seven to eight hours per night.
For comparison, adults aged 18–64 are generally recommended to sleep seven to nine hours.
These recommendations were developed based on analyses of 133 studies covering more than 3,200 scientific papers. It was found that men and women of the same age require similar sleep duration, but it changes at different life stages.
“7 or 8 hours is the sleep duration associated with the best physical, emotional, and cognitive health for most people. During sleep, the body and brain perform much of the restorative work, so adequate rest helps maintain mood, immune system, memory, and heart health,” said N. Dautovich.
However, the number of hours alone does not reveal everything. It is also important whether a person feels rested in the morning and remains alert during the day.
Why do people wake up earlier?
Both specialists agree that naturally waking up earlier is a common change accompanying the aging process. “As we age, our circadian rhythm gradually changes,” explained H. Ewen.
Many older people feel sleepy earlier in the evening and therefore wake up earlier in the morning than in their youth. Some sleep less at night but take naps during the day.
According to N. Dautovich, this happens because a person’s internal biological clock naturally shifts to an earlier time with age.
Additionally, sleep in older people often becomes lighter and more fragmented. They may wake up more frequently at night and have difficulty falling back asleep.
“Most deep sleep occurs in the first half of the night. In the second half, there is less deep sleep, so waking up in the morning becomes easier,” said the sleep specialist.
H. Ewen believes that early waking, somewhat shorter night sleep, and afternoon naps can be a natural body rhythm. Work schedules and other societal demands often interfere with adapting to it, but after retirement or when children grow up, a person can more easily listen to the body’s needs.
“Old age is a great time to accept your natural sleep and wake rhythm,” she noted.
There is no single right wake-up time
The specialists do not specify a single time that people over 60 should get up. One person may find waking at five suitable, another at seven in the morning.
The most important sign is well-being. If a person wakes up rested and does not feel sleepy during the day, early rising is not a problem in itself.
However, order benefits the biological clock, so it is advised to go to bed and get up at roughly the same time every day. A regular schedule can help fall asleep more easily and maintain more stable sleep.
When should sleep changes not be attributed to age?
It is wrong to think that poor sleep is an inevitable part of aging. Although certain changes are normal, persistent insomnia, loud snoring, or excessive daytime sleepiness should not be ignored.
“If sleep problems interfere with daily life, it is worth talking to a healthcare professional. Many sleep disorders can be treated,” emphasized N. Dautovich.
Improving sleep can also be helped by small daily habits: a regular sleep schedule, morning daylight, physical activity, and limiting bright light in the evening.
