As you get older, sleep usually gets lighter, shorter and more broken up. Bedtimes and wake times tend to move earlier, deep sleep shrinks and night-time waking becomes more common. What doesn't drop much is how much sleep you need: the National Institute on Aging still puts it at seven to nine hours.
It's easy to assume bad sleep just comes with age. Some of it does. But a lot of what keeps older adults up at night can be changed, and some of it, like a "PM" pain reliever on the nightstand, is worth a second look. This guide covers what changes, what the research says about sleep and longevity, the habits that help, and what to check before you buy a sleep supplement.
Last reviewed: October 23, 2026.
Key Takeaways
- Older adults tend to take a little longer to fall asleep, wake earlier, get less deep (slow-wave) sleep and wake up more often.
- The National Institute on Aging says older adults need about the same sleep as other adults: seven to nine hours a night. A 2015 National Sleep Foundation panel recommended seven to eight hours for adults 65 and older.
- In a 2010 analysis of 16 studies with about 1.4 million people, both short and long sleep were linked to a higher risk of death. That's an association, not proof that sleep length causes it.
- A regular schedule, exercise earlier in the day, less late caffeine and alcohol, and a wind-down routine are among the first things the NIA suggests.
- If you're shopping for a sleep supplement, check the melatonin dose, the magnesium amount, and whether a "PM" product contains diphenhydramine or doxylamine.
How does sleep change as you get older?
Sleep gets earlier, shorter and lighter. A 2017 review in Neuron by Bryce Mander, Joseph Winer and Matthew Walker of UC Berkeley lists the main changes that start around midlife: earlier bedtimes and wake times, taking longer to fall asleep, shorter total sleep, more awakenings, and less deep sleep (Mander et al., 2017).
The largest pooled look at normal sleep across the lifespan comes from a 2004 meta-analysis of 65 studies covering 3,577 healthy people aged 5 to 102. In adults, total sleep time, sleep efficiency (the share of time in bed spent asleep), deep sleep and REM sleep all fell with age. Only sleep efficiency kept falling after age 60 (Ohayon et al., 2004).
| What changes | What the research shows |
|---|---|
| Timing | Bedtimes and wake times move earlier (Mander et al., 2017; NIA). |
| Falling asleep | It takes a bit longer to drift off (Ohayon et al., 2004). |
| Deep sleep | The share of slow-wave sleep drops. In a study cited by Mander, men over 70 had about 50% less slow-wave sleep than men under 55; women showed no significant drop. |
| Waking at night | Time awake after first falling asleep goes up, so sleep feels broken (Ohayon et al., 2004). |
| Sleep efficiency | The share of time in bed actually asleep keeps falling after 60 (Ohayon et al., 2004). |
Age isn't the whole story, though. Mander's team notes large differences between people of the same age, and the 2004 meta-analysis found the age effects shrank when studies screened out people with health problems, medicines or alcohol use. In other words, some of what looks like "aging" is really everything that tends to come with it.
Do older adults need less sleep?
Not by much, according to the main U.S. guidance. The National Institute on Aging says older adults need about the same amount of sleep as all adults, seven to nine hours each night. A National Sleep Foundation expert panel recommended a slightly narrower range of seven to eight hours for adults 65 and older (Hirshkowitz et al., 2015).
Researchers still argue about the underlying question. Mander and colleagues frame it as: do older adults simply need less sleep, or can they no longer produce the sleep they still need? Their review concludes that the evidence best fits the second view: older adults don't need less sleep, they have a harder time producing it.
Why do older people wake up so early?
Mostly because the body clock shifts earlier with age. Older adults tend to get sleepy earlier in the evening and wake earlier in the morning, a change sleep researchers call an advance in circadian timing (Mander et al., 2017).
Lighter sleep makes it worse. Mander's review describes older adults' sleep as more fragile, meaning noises and other outside stimuli are more likely to wake them, and time spent awake during the night goes up. The NIA also points out that older adults are more likely to take medicines and have health issues that affect sleep, so a new sleep problem is worth mentioning to your doctor.
Is sleep linked to longevity?
Yes, at the population level, but the link runs both ways. A 2010 meta-analysis in Sleep pooled 16 prospective studies with 1,382,999 people followed for 4 to 25 years. Short sleep was linked to a 12% higher risk of death over follow-up (relative risk 1.12), and long sleep to a 30% higher risk (relative risk 1.30) (Cappuccio et al., 2010).
Two caveats matter. Sleep was self-reported by questionnaire, and these studies show association, not cause. Sleeping a lot may be a sign that something else is going on, which is why the long-sleep number is hard to read. The practical takeaway is modest: a steady seven-ish hours is a reasonable target, and sleep belongs alongside movement and food when you think about healthspan, the years you live in good health.
What helps you sleep better as you age?
Habits come first. These are the National Institute on Aging's own tips for older adults, with a few notes from us (NIA):
- Keep the same schedule. Go to bed and get up at the same time every day, weekends and travel included.
- Build a short wind-down routine. Read, listen to music or take a warm bath. The NIA suggests not using a TV, computer, phone or tablet in the bedroom.
- Move earlier in the day. Exercise regularly, but not within three hours of bedtime.
- Skip late naps. The NIA suggests avoiding naps in the late afternoon or evening.
- Watch caffeine and alcohol. Coffee, tea, chocolate and soda late in the day can keep you up, and the NIA advises avoiding alcohol, even small amounts. Our guide to caffeine's half-life and timing has the numbers.
- Make the room work for sleep. Not too hot or too cold, and safe for night-time trips: a lamp you can reach, a hallway nightlight and no loose rugs or cords.
What you eat in the evening matters too. We cover that in how nutrition affects sleep quality, and broader eating habits for this stage of life in nutrition for healthy aging.
What should older adults check before buying a sleep supplement?
Check the dose, the label's accuracy and what else is in the bottle. The NIA's advice is to talk with your doctor before starting medicines or supplements for sleep, and that goes double if you take prescriptions. Here's what we'd look at on any label, ours included.
| What to check | Why it matters |
|---|---|
| Melatonin dose | A 2014 review of studies in adults 55 and older advised using the lowest possible dose of immediate-release melatonin, to mimic the body's normal rhythm and avoid long periods of very high blood levels (Vural et al., 2014). |
| Label accuracy | When researchers tested 25 melatonin gummy products sold in the U.S., 22 were inaccurately labeled. Actual melatonin ranged from 74% to 347% of the amount on the label (Cohen et al., JAMA, 2023). |
| Magnesium amount | Adults 51 and older need 420 mg (men) or 320 mg (women) of magnesium a day from all sources. The upper limit for magnesium from supplements is 350 mg a day; high doses from supplements can cause diarrhea, nausea and cramping (NIH ODS). |
| "PM" ingredients | MedlinePlus lists diphenhydramine in several over-the-counter sleep aids and "PM" pain relievers. The American Geriatrics Society's 2023 Beers Criteria lists it, and the related antihistamine doxylamine, as medicines to avoid for most adults 65 and older, because they're highly anticholinergic and linked to confusion and falls. |
| Blends and extras | A blend can list a total weight without the amount of each herb. Our guide to reading a Supplement Facts label shows what to look for. |
Be realistic about melatonin, too. The National Center for Complementary and Integrative Health notes that guidelines from the American Academy of Sleep Medicine (2017) and the American College of Physicians (2016) didn't find enough strong evidence to recommend melatonin for long-term trouble sleeping. The ACP's first choice there is cognitive behavioral therapy for insomnia (CBT-I).
NCCIH adds that short-term melatonin use appears safe for most people, but long-term safety data are lacking (NCCIH).
For the wider picture on choosing any supplement, see our no-hype longevity supplements buyer's guide. If you do want a supplement as part of an evening routine, here are two OPA options and exactly what's in each serving:
OPA Magnesium Glycinate 275 mg (90 vegetarian capsules): 275 mg of elemental magnesium (65% DV) per three-capsule serving, from 2,500 mg of magnesium glycinate. No melatonin. That serving sits under the 350 mg supplemental upper limit. Magnesium supports normal muscle and nerve function.*
OPA Sleep Well Gummies (60 gummies): 2 mg of melatonin plus a 100 mg blend of chamomile, lemon balm, valerian and lavender per two-gummy serving (the label lists the blend's total, not each herb), with 4 g of added sugar. Melatonin may cause drowsiness, so don't drive after taking it.
When should you talk to a doctor about sleep?
Talk to your doctor if poor sleep keeps coming back or affects your days. The NIA notes that trouble falling or staying asleep is the most common sleep problem in adults 60 and older. Pauses in breathing during sleep are worth raising too; the NIA says snoring can be a sign of sleep apnea, though not everyone who snores has it.
The NIA suggests keeping a sleep diary for a couple of weeks before the visit. Bring a list of everything you take, including over-the-counter products and supplements. Some medicines affect sleep, and the NCCIH notes that anyone taking medicine should check with their provider before using melatonin.
Frequently asked questions
How much sleep does a 70-year-old need?
About seven to nine hours a night, according to the National Institute on Aging, the same as younger adults. A 2015 National Sleep Foundation panel recommended seven to eight hours for people 65 and older.
At what age do people start sleeping less?
The changes start gradually in midlife. In a 2004 meta-analysis, total sleep time and deep sleep fell with age across adulthood, and only sleep efficiency kept falling after 60.
Why do seniors wake up at 3 a.m.?
Sleep gets lighter and more broken with age, and the body clock shifts earlier, so a small disturbance is more likely to wake you before dawn. Medicines and health issues can add to it, according to the NIA.
Do you age slower if you sleep more?
There's no evidence that extra sleep slows aging. In a 2010 meta-analysis of about 1.4 million people, both short and long sleepers had higher death rates than people in the middle, and the link may reflect other health factors.
What is a safe sleep aid for seniors?
Start with habits, and ask your doctor before taking anything. The 2023 AGS Beers Criteria says most adults 65 and older should avoid diphenhydramine and doxylamine; diphenhydramine is sold in several over-the-counter sleep aids and "PM" pain relievers. If you use melatonin, a 2014 review advised the lowest possible dose.
Is it safe to take melatonin every night?
According to NCCIH, short-term melatonin use appears safe for most people, but there isn't enough information on long-term nightly use. If you take other medicines, check with your doctor first.
Sources
- National Institute on Aging. Sleep and Older Adults.
- Mander BA, Winer JR, Walker MP. Sleep and Human Aging. Neuron. 2017.
- Ohayon MM, Carskadon MA, Guilleminault C, Vitiello MV. Meta-analysis of quantitative sleep parameters from childhood to old age in healthy individuals. Sleep. 2004.
- Hirshkowitz M, et al. National Sleep Foundation's updated sleep duration recommendations: final report. Sleep Health. 2015.
- Cappuccio FP, D'Elia L, Strazzullo P, Miller MA. Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep. 2010.
- Vural EM, van Munster BC, de Rooij SE. Optimal dosages for melatonin supplementation therapy in older adults: a systematic review of current literature. Drugs Aging. 2014.
- Cohen PA, Avula B, Wang YH, Katragunta K, Khan I. Quantity of Melatonin and CBD in Melatonin Gummies Sold in the US. JAMA. 2023.
- NIH Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals.
- 2023 American Geriatrics Society Beers Criteria Update Expert Panel. American Geriatrics Society 2023 updated AGS Beers Criteria for potentially inappropriate medication use in older adults. J Am Geriatr Soc. 2023.
- MedlinePlus (National Library of Medicine). Diphenhydramine.
- National Center for Complementary and Integrative Health. Melatonin: What You Need To Know.
Disclosure: OPA Nutrition sells supplements, including products mentioned in this article. This content is for education only and is not medical advice. Statements about dietary supplements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your healthcare provider before using any supplement, especially if you take medication or have a medical condition.
