Seven to Eight Hours Is the Target After 65: CDC's Sleep Table by Age and Six Habits for Better Sleep
How much sleep an older adult needs is set out in the age table on the Centers for Disease Control and Prevention (CDC) About Sleep page: at least 7 hours a night for ages 18 to 60, 7 to 9 hours for ages 61 to 64, and 7 to 8 hours for adults 65 and older. Older adults need only slightly less sleep than middle-aged adults, not the far smaller amount that is often assumed.
CDC lists what enough sleep does: getting sick less often, staying at a healthy weight, reducing stress and improving mood, better heart health and metabolism, a lower risk of chronic conditions such as type 2 diabetes, heart disease, high blood pressure and stroke, a lower risk of motor vehicle crashes, and better attention and memory.
Good sleep is built on habits. CDC's list is to go to bed and get up at the same time every day, keep the bedroom quiet, relaxing and cool, turn off electronic devices at least 30 minutes before bedtime, avoid large meals and alcohol before bed, avoid caffeine in the afternoon or evening, and exercise regularly while maintaining a healthy diet.
Hours are only half of it, CDC notes. Trouble falling asleep, repeatedly waking during the night, and feeling sleepy even after enough hours are signs of poor sleep quality, and common sleep disorders include insomnia, restless legs syndrome, narcolepsy and sleep apnea. Anyone who regularly has problems sleeping should talk to a health care provider, who may ask for a sleep diary recording bedtimes, night waking, morning waking, naps, exercise, alcohol and caffeine, and medications. (Source: Centers for Disease Control and Prevention)
Source: Centers for Disease Control and Prevention
Published by GSM · USA (original Chinese edition)
Photo: 图：一位长者在公园长椅上撑伞小憩（资料图）。Wikimedia Commons 图片。 / Photo: An older adult resting on a park bench under an umbrella (file photo). Image via Wikimedia Commons.
