The National Sleep Foundation recommends 7–8 hours for older adults. 5–9 hours may be appropriate depending on individual variation.
Older adults (65+) need slightly less total sleep (7–8 hours) and experience earlier bedtimes and wake times due to a phase advance in the circadian rhythm. Sleep becomes lighter and more fragmented — this is normal aging, not a disorder. Daytime napping and reduced light exposure can amplify night-time fragmentation, so daylight exposure and nap discipline matter more with age.
Every number on this page assumes you\u2019re an average sleeper. You probably aren\u2019t. Our 2-minute calculator gives you the exact bedtime that matches your cycle length — not the generic 90-minute assumption.
Start the calibration→The National Sleep Foundation recommends 7–8 hours per night for older adults. 5–9 hours may be appropriate for individual variation.
7 hours is the floor of the recommended range — sufficient for most older adults on a consistent schedule, but below the middle of the NSF range. If you feel tired at this duration, try adding 30 minutes for a week.
Bedtime depends on wake time, not age alone. Most older adults need 4 complete sleep cycles (~360 minutes, though personal cycle length varies from 75–115 min). Count backwards from the intended wake time to set a cycle-aligned bedtime.
Older adults (65+) need slightly less total sleep (7–8 hours) and experience earlier bedtimes and wake times due to a phase advance in the circadian rhythm. Sleep becomes lighter and more fragmented — this is normal aging, not a disorder. Daytime napping and reduced light exposure can amplify night-time fragmentation, so daylight exposure and nap discipline matter more with age.
Naps are optional at this age. A 20-minute power nap can be a useful recovery tool, but is not required.