What’s the Connection Between Sleep and Aging?
Key takeaways:
Lack of sleep is a top cause of premature aging. Adults older than 50 years need 7 to 9 hours of sleep per night.
Getting enough sleep improves concentration and gives your body time to repair and recharge.
Not getting enough sleep is linked to a higher risk of developing medical conditions like diabetes and heart disease.
A good night’s sleep lets your body and mind repair and recharge. Getting enough sleep is one of the most important things you can do for your health. Sleep not only helps your physical health, but it also boosts your mood and improves your thinking.
Sleep and aging are closely linked, too. Many people think they don’t need as much sleep as they get older. But this isn’t true. Older adults need 7 to 9 hours of sleep each night. If you’re having sleep changes as you get older, here’s what your sleep changes could mean for your health and some tips to get your sleep back on track.
How does lack of sleep affect aging?
Poor sleep is linked to signs of premature aging. It also puts more stress on the body, making it harder to recover from everyday wear and tear.
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Older adults may have more trouble falling and staying asleep. It can be tempting to chalk these changes up to getting older. But there’s no evidence that adults need less sleep as they get older. And those sleep shifts can impact your health.
These are some ways in which lack of sleep can affect your health.
Lack of sleep magnifies visible signs of aging
Not getting enough sleep can make you look older. One study showed that people who didn’t get enough sleep had more visible signs of aging, like wrinkles and under-eye bags. Their skin also took longer to recover from minor everyday damage from things like sunlight.
Not getting enough rest increases your risk of certain health conditions
Lack of sleep is linked to a higher risk of developing certain medical conditions including:
Not getting enough sleep can also make it harder to maintain and manage your weight.
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Poor sleep dampens your mood
Lack of sleep not only affects your physical health — it can also impact your mental health. Studies show that older adults who don’t get enough sleep are more likely to report symptoms of anxiety and depression. In other studies, people who slept fewer than 6 hours per night were more likely to say they had trouble managing their emotions.
Lack of sleep slows down your thinking
Lack of sleep can impair your memory and judgment. In large studies, older adults who got 5 hours of sleep had more trouble with memory and had more word-finding difficulties than adults who got at least 7 hours of sleep.
In another study, people who reported healthier sleep levels did better completing tasks that required more concentration. This suggests that lack of sleep can also impact your attention span.
Poor sleep makes you more likely to get sick
Not getting enough sleep can weaken your immune system, too. In the short term, this can make you more susceptible to getting sick from common cold illnesses like RSV, and more serious viruses like the flu and COVID-19. Lack of sleep can also impact your body’s ability to fight off these viruses, which means you may take longer to recover from illnesses.
Lack of sleep weakens your balance
Studies show that not getting enough sleep has a negative effect on your body’s ability to maintain its balance. Not getting quality sleep can also throw off your balance.
Your body’s ability to maintain its balance can protect you from falls and accidents. In fact, experts point out that adults who don’t get enough sleep are more likely to get injured from falls. Falls are a common problem among older adults and can lead to serious injuries and affect your ability to live independently.
How much sleep should you get by age?
The National Sleep Foundation created sleep guidelines for each age group based on recommendations by experts. While young children need a lot of sleep, by the time people reach adulthood, the amount of sleep a person needs each night doesn’t change too much.
Adults younger than 65 years should get between 7 and 9 hours of sleep per night. Fewer than 6 hours of sleep a night is considered insufficient.
For adults older than 65 years, you should aim for 7 to 8 hours of sleep per night. Anything less than 5 hours of sleep per night isn’t enough.
What are the benefits of sleep for older adults?
Be it work, sports, or social interactions, lack of sleep can keep you from living at your best. But the good news is that making sure you get quality rest can keep you healthy and sometimes reverse the damage of lack of sleep.
Getting enough sleep can help you:
Be more productive at work
Perform better athletically
Think more clearly
Feel more energetic
Concentrate clearly
Feel less stressed
Make you less likely to overeat
How can you get a better night’s sleep?
Getting a good night’s sleep isn’t always easy. Whether you’re taking sleep disrupting medication or you have a medical condition like sleep apnea, quality sleep can be elusive.
But there are things you can do to set yourself up for success. You can:
Keep a consistent bedtime and wake-up time, even on weekends.
Stay active during the day.
Avoid large meals before bedtime.
Avoid caffeine and alcohol before bedtime.
Keep your bedroom quiet, dark, and cool.
Avoid screens 30 minutes before sleep.
If you nap, make sure to keep your nap shorter than 30 minutes. You should also time your nap for the early afternoon so it doesn’t interrupt your sleep.
You can also try other sleep hygiene strategies like sleep meditation and deep breathing exercises.
The bottom line
It can get harder to fall asleep and stay asleep as you get older. But make no mistake — older adults need at least 7 hours of sleep every night.
Not getting enough sleep can affect your physical and mental health. It can also increase your risk for falls, injuries, and lead to signs of premature aging. A regular bedtime and other sleep hygiene strategies can help you get a good night’s rest.
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References
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Blackwelder, A., et al. (2021). Effect of inadequate sleep on frequent mental distress. Preventing Chronic Disease.
Centers for Disease Control and Prevention. (2022). Tips for better sleep.
Dzierzewski, J. M., et al. (2019). Sleep and cognition in the older adult. Sleep Medicine Clinics.
Estée Lauder. (2013). Estée Lauder clinical trial finds link between sleep deprivation and skin aging.
Hirshkowitz, M., et al. (2015). National Sleep Foundation's updated sleep duration recommendations: Final report. Sleep Health.
National Institute on Aging. (2020). A good night's sleep.
Neubauer, D. N. (1999). Sleep problems in the elderly. American Family Physician.
Pisani, M. A., et al. (2015). Sleep in the intensive care unit. American Journal of Respiratory and Critical Care Medicine.
Prather, A. A., et al. (2015). Behaviorally assessed sleep and susceptibility to the common cold. Sleep.
Serrano-Checa, R., et al. (2020). Sleep quality, anxiety, and depression are associated with fall risk factors in older women. International Journal of Environmental Research and Public Health.
Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. (2006). 3 Extent and health consequences of chronic sleep loss and sleep disorders. Institute of Medicine (US) Committee on Sleep Medicine and Research.
