According to the American Academy of Sleep Medicine and the Sleep Research Society adults should sleep at least 7 hours a night on a regular basis to promote optimal health; however, over one-quarter of adults do not meet this recommendation. Approximately one-third of adults ages 45–64 and about one-quarter of adults 65 or older do not meet this basic recommendation. In fact, AARP research has found the majority (70%) of adults age 40-plus have sleep difficulties resulting in suboptimal sleep. Although nearly all older adults say they believe poor sleep can negatively affect mental (92%) and physical (91%) health, 4 in 10 adults over 40 who have untreated sleep difficulties assume that poor sleep is not too serious.

4 out of 10 adults 40+ with untreated sleep difficulties presume that their poor sleep is not that serious.

Source: AARP Healthy Living and Sleep Study July 2024. Q33. (Shown if respondents have sleeping issues and never sought out help). What are some reasons why you have not sought help with your sleeping-related problems?

Why is optimal sleep important?

The National Institutes of Health (NIH) suggests good quality sleep is important for your physical health (like regulating blood pressure, and respiratory and immune systems) as well as your mental health, emotional well-being and brain function (memory, learning, and problem-solving). Other studies have found poor sleep quality is related to poor physical function/mobility, diminished self-control, limited daily activity, extensive generalized pain, increased anxiety/depression, a decreased quality of life, as well as general safety concerns (e.g., drowsy driving).^,

A recent study conducted by the National Sleep Foundation highlights the link between sleep health and mental health finding that nearly 7 (65%) in 10 Americans who are unhappy with their sleep also experience depressive symptoms such as feeling down or depressed and having little interest or pleasure in doing things. Additionally, results revealed that half (50%) of all adults who sleep less than the recommended 7 hours of sleep also experience depressive symptoms.

In their own words: Difficulties with sleep

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It's very hard to get good sleep these days because you're constantly got things on your mind that's hard to stop thinking about.

–Female, 58 years old

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I have been trying to get good sleep for the past 15 years. It's getting [worse] for the past 2 years.

–Male, 55 years old

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[When I do not get good quality sleep] I get short and snippy and I’m not able to participate in relationships the way I’d like to… I’m forgetful… It’s affecting a lot of different areas of my life right now… I don’t want to do anything, and I’m grumpy as hell.

–Female, 40–55 years old

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I have insomnia real bad so I'm up and down all night… If I go to sleep at 10 o'clock, I'm going to be up at two o'clock in the morning. It's a rare, rare day that I'm not up out of my bed by five o'clock.

–Male, 56-plus years old

Steps you can take to promote optimal high-quality sleep:

• Recognize the problem and evaluate your sleep quality.
• Practice healthy sleep habits.
• Don’t let past experiences or misinformation derail you.
• Explore treatment options, if needed.

Evaluate your sleep quality.

According to the National Sleep Foundation if you are able to say you consistently experience most of these measures, you have a good sleep quality:

Fall asleep within 30 minutes or less

Wake up one time (under age 65) or two times or less (ages 65-plus)

In total, you are awake for 20 (under age 65) or 30 (ages 65-plus) minutes or less after initially falling asleep

AARP research found that while the vast majority of older adults rate various aspects of their health as either good or better, over half (55%) reported that in the two previous weeks before the study, they were bothered by difficulties falling or staying asleep. In fact, 7 in 10 (70%) adults 40 or older report they have at least one sleep-related problem. Specifically, 6 in 10 (59%) say they have trouble staying asleep and/or waking more than once per night (57%), and nearly a third (31%) say if they awaken, it takes them more than 20 minutes to get back to sleep.

In their own words: Examples of sleep challenges

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I fall asleep… but I always wake up right away. I don’t even know I’m sleeping and then I wake up and can’t go back to sleep. I know when I sleep, I’m just going to pop back up again. I’d say [it’s been] the last four years or so.

–Female, 65-plus years old

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Honestly, my sleep schedule is the worst. I find myself struggling to fall and stay asleep [and] waking up sluggish.

–Male, 45 years old

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I will wake up in the middle of the night unable to go back to sleep for hours. Also, not enough sleep has a very big impact on my emotional and mental health the following day[s].

–Male, 40 years old

What can you do to promote quality sleep? Practicing healthy sleep habits may help.

The National Institutes of Health provide the following suggestions to develop and promote healthy sleep habits:

• Avoid stimulants like nicotine (e.g., cigarettes) and caffeine (including caffeinated soda, coffee, tea, and chocolate).
• Be physically active.
• Employ relaxation techniques before bed (hot bath, meditate, yoga, etc.).
• Forgo heavy or large meals and alcoholic drinks within a few hours of bedtime.
• Give yourself enough time to sleep by making sleep a priority.
• Go to bed and wake up at the same time every day (even on weekends and holidays).
• Keep your bedroom quiet, cool, and dark.
• Spend time in nature every day.
• Use the hour before bed for quiet time. Limit or avoid intense physical activity and bright artificial light such as from a TV, phone or computer screen.

Sure… but do they work?

Yes (at least for some)! Scientific studies have shown, for example, that sleep timing and regularity in sleep — with consistent bedtimes and wake-up times — promotes health benefits. Other research has found that mindfulness techniques such as focusing on breathing or a mantra (e.g., meditation) helps shift an individual from sympathetic activity (when one’s body is on alert) to parasympathetic activity (when one’s body is in normal state) which aids in sleep initiation and can help decrease troubling thoughts that are counter to optimal sleep, such as anxiety and worry.

A recent AARP study found that about 9 in 10 (89%) adults 40-plus try to follow at least one recommended sleep habit and 9 out of 10 (92%) who do them say they are at least somewhat effective.

In their own words: Examples of sleep habits that seem to be working

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I find that it's better to have a set time to stop drinking fluids, eating and watch tv, or on the computer. And being off the phone a while before going to bed, as well as having a complete dark room.

–Male, 69 years old

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Soothing background sounds/ambience, such as nature sounds, rain and other weather sounds and/or light jazz, all at low volume, assist me in relation prior to sleeping. But, mindful medication seems to work best.

–Male, 72 years old

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When I'm having trouble sleeping… I'll go to another room, grab my fan or two fans, crank them on high, put on a mask over my eyes and just try not to think about anything.

–Male, 40–55 years old

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I use [an app]… You can set it on a timer and pick the background noise like a thunderstorm or crackling fire… I let it run for about 15 minutes… and I never hear it go off. So that means I’ve passed out in those 15 minutes.

–Female, 40–55 years old

Don’t let misinformation or poor past experiences derail you.

Misinformation

When quizzed on various topics related to sleep, the majority of adults age 40-plus are able to correctly identify false statements. Still, in some instances, 1 in 5 or more were misinformed, especially concerning attitudes about sleep for older people. According to the CDC all adults age 18 plus need at least 7 hours of sleep, yet over a third (36%) of adults age 40-plus believe you need less sleep when you turn 65. Also, 2 in 5 (41%) believe poor sleep is a normal part of aging — it’s not. While sleep can change with normal aging, it can be attributed to a number of factors like medical and psychiatric conditions, changes in environment, or social and lifestyle changes. But different doesn’t have to mean poorer quality.

Poor past experiences

Some older adults with sleep challenges have taken the initiative and spoken with a health care professional about their sleep quality with less-than-optimal results. Three in 10 (31%) say they got advice that wasn’t very helpful and nearly 1 in 10 (7%) say their health care provider did not give any advice to help with sleep quality.

Some older adults who have tried treatment options in the past have found the treatment difficult to follow and/or uncomfortable. Others say the options were not covered by their insurance and/or were too expensive.

In their own words: Past bad experiences

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My PCP pulled out a slip of paper and goes, ‘Here, read this.’ Okay, thanks.

–Female, 40–55 years old

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I did mention it to my doctor, but he kind of brushed me off so I didn't bring it back up again. I have not seen a specialist for it.

–Female, 56-plus years old

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I [participated in] the sleep study many years ago, but I didn’t agree with the doctor’s conclusions, so I didn’t do anything about it.

–Male, 54 years old

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I would like there to be a device that is not so uncomfortable to use at night, since the common machine to treat sleep apnea causes sleeplessness due to the many times it gets out of adjustment due to movement in bed!

–Female, 57 years old

Many organizations strive to find new optimal solutions to sleep problems. Treating sleep is not a one-size-fits-all proposition. Successful sleep management will likely include a combination of both professional and nonprofessional solutions. When considering the array of options and strategies, cost as well as comfort must be part of the conversation.

In their own words: What improved sleep quality would mean

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I think I would feel healthier. I was fine when I was a kid and that's when I remember I had good health. I would feel healthier and more aware and [have better] cognitive skills and not [be] forgetting things. I have ADD and I think that gets a lot worse without very good rest… Whatever's off would be more on. Maybe if I had really, really restful sleep, I would feel a lot better. I would feel better.

–Female, 65-plus years old

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I think I would be more consistent in my productivity… Some of the things that I need to do around the house, whether it's chore-type things or things that are fun that I enjoy doing, like reading or meeting up with friends- sometimes I'll put them off or I don't have the energy to do it. So for me it would be the consistency of not just being on when I have to be, but being able to be fully engaged all the time.

–Female, 40–55 years old

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I'm sure it would start with my health. Health would be increased immensely because now I wouldn't be sluggish. I'd be able to attack things on a neutral ground where I'm not the lesser person… instead of being sluggish and down.

–Male, 56-plus years old

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I think you’d feel physically and mentally better… It would improve your quality of life and you’d feel much more satisfied.

–Male, 56-plus years old

Explore treatment options, if needed.

For those who find practicing healthy sleep habits not as effective as they would like, exploring other options and remedies may be warranted. The first stop would be to discuss your challenges and options with a healthcare professional. Feeling a little hesitant about the prospect of discussing this issue? You are not alone. Six in 10 (59%) adults 40 or older who have at least one sleep-related problem have never sought professional help. So, for many, seeking help may require some personal advocacy and initiative. Coupled with this hesitancy factor, only about half (53%) of adults 40-plus report their doctor or other primary care professional has discussed their sleep quality during a routine exam, and only about 1 in 4 (26%) older adults say they have discussed ways to improve sleep with a health care professional.

One study found 6 in 10 (62%) older adults with sleep challenges who have spoken with a health care professional about their sleep quality say the health care professional provided helpful advice. A recent AARP study found the most common treatment prescribed for older adults with sleep problems is medications (52%) followed by a prescription for a CPAP machine (32%).

In their own words: Experiences with healthcare providers and treatments

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Only sleeping pills work for me. I’ve always been a bad sleeper, but it got much, much worse after I turned 50. Sleep hygiene and following a strict routine haven’t helped much

–Male, 57 years old

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I really don't enjoy the CPAP machine, but it has helped with my dozing off during the daytime or in traffic. Now, I blame menopause and hot flashes for my sleep issues, because that is what wakes me up the most.

–Female, 59 years old

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My primary care doctor … asked me at my physical … five years ago… ‘Do you have trouble sleeping?’ … Nobody ever asked me. I've been like this my whole life. It's only in the last several years that I found out this isn't normal. I thought this was how it was. I didn't know there was something to be concerned about or to try to work on or anything.

–Male, 56-plus years old

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I started seeing a doctor about 10 years ago. … I was only sleeping four or five hours, getting up in the middle of the night. [My doctor] had to teach me a lot … and I had to go through a lot of repositioning myself, doing different things before I went to bed. Now I sleep restfully. … [I get] seven, eight hours [of sleep] every night.

–Female, 56-plus years old

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I started keeping track of how many sleep hours I get with my [device]. My perception of how often I wake up was off and the pattern shows that I’m getting more REM sleep than I believed. That was also part of the suggestion made by my doctor during that annual checkup. Once I was able to see the graphs of my sleep pattern, I felt better and acknowledged it was a natural change, not a health-related change.

–Male, 49 years old