Sleep after 40: how much you need and how to sleep better

How much sleep you need

The CDC (US) says your sleep needs change with age. It recommends 7 or more hours a day for adults aged 18 to 60. For ages 61 to 64, it recommends 7 to 9 hours. From age 65, it recommends 7 to 8 hours. [1]

MedlinePlus (US) says the number of hours is not all that matters. How well you sleep counts too. The CDC (US) lists signs of poor sleep quality. These include trouble falling asleep, waking up many times at night, and feeling tired or sleepy even after enough sleep. [1] [2]

Sleep, aging and menopause

MedlinePlus (US) lists things that can add to sleep problems. They include caffeine, alcohol and an irregular schedule, such as night shift work. Aging is on the list too. Older adults may sleep fewer hours, get less deep sleep and wake up easily. [2]

The Office on Women's Health (US) describes a hot flash as a sudden sense of heat. It often comes with sweating. When hot flashes happen during sleep, they are called night sweats. [3]

The Office on Women's Health (US) says sleep can be disturbed by night sweats, bladder symptoms or mood changes. It says treatment for night sweats can improve sleep. Menopause may also lead to insomnia or sleep apnea, it adds. MedlinePlus (US) says insomnia is trouble getting to sleep or staying asleep, and in sleep apnea, breathing stops for 10 seconds or longer during sleep. [2] [3]

Habits that can help you sleep better

The CDC (US) says better habits can improve your sleep. It suggests going to bed and waking up at the same times each day. It also suggests keeping the bedroom quiet, relaxing and cool. And it suggests switching off electronic devices 30 minutes or more before bed. [1]

The CDC (US) also suggests avoiding large meals and alcohol close to bedtime. It suggests skipping caffeine in the afternoon and evening. Regular exercise and a healthy diet are on its list too. [1]

ODPHP (US) suggests spending time outside in daylight, and says earlier in the day is best. It suggests being active earlier in the day, not just before bed. It also suggests staying away from caffeine late in the day, including coffee, tea and soda. For people who have trouble sleeping at night, it suggests limiting naps during the day to 20 minutes or less. [4]