How many hours of sleep I need as I get older, received from Saga Magazine, 2025 09 16

[Colin Howard]

Greetings,

Interesting, I often dose during the day, no particular time, problem is, I
have a settee on which I can lay out almost fully, it is a two-seater made
primarily of leather covering, I find this extremely comfortable, listening
to recordings or programs mostly. Problem is, I often find I've slept,
sometimes
more than an hour and I've missed at least part of my listening. I do
sometimes lay on my bed and find the same problem. I am blessed in being
able to sleep virtually any time, I've even managed when on a journey to
sleep sat in a train or plane or even a coach! I can't say if I have the
seven hour at a time, doubt so.

Sleep patterns change as we get older and the amount of sleep we need isn't
always the same.
By Rebecca Frew | Published - 12 Sep 2025

If the question 'how many hours of sleep do I need' is keeping you awake at
night, then rest assured that you're not alone.

You'll probably be familiar with the number of hours' sleep recommended by
the NHS: seven to nine a night.

However, it's a guideline for adults that doesn't take into account
age-related changes. It's likely that your sleep has changed over the years,
which is completely normal - but is there a magic number of hours you should
be getting?

"Sleep patterns change as you get older," explains David Lee, clinical
director of Sleep Unlimited.

"The brain stem - that controls sleep - doesn't work quite as well. So, your
ability to get off to sleep, fall into deep sleep and maintain your sleep is
reduced."

"Older people feel less satisfied with sleep because the depth just isn't
there any more. You have more lighter sleep, and you'll wake up more,
because it's harder to maintain it as you age."

This is backed up by data from Nuffield Health's Healthier Nation Index
2024. It found that 37% of adults over 55 said their sleep quality had got
worse over the past 12 months.

How many hours of sleep do I need?

Whilst the NHS figure of seven to nine hours is a useful guideline, Lee
advises that we should aim to get as much quality rest as possible - and
that doesn't necessarily mean a certain number of hours.

"I talk about proportions, not hours, because some people get six hours of
sleep and feel alert and they're healthy.

"Throughout the night you go through 90-minute sleep cycles of REM (Rapid
Eye Movement) sleep and non-REM sleep, the proportions depend on the person
and their lifestyle - for example, if you've drunk a lot of caffeine or
alcohol before bed, you'll likely get less deep sleep because we know
through studies that they can interrupt sleep patterns."

However, Lee stresses not to get hung up on proportions or hours. It's much
more about the quality of the rest that you get and how you feel in the
daytime, which will be different for everyone. Use the seven to nine hours
as a guideline, but it's possible to feel alert and refreshed after less.

Indeed, research has concluded that there's no magic number. If you notice
your ability to concentrate, perform and remember is declining, you should
seek advice from your GP.

What affects how much sleep you get?

Obstacles to sleep include:

alcohol

caffeine

nicotine

blue light

late-night meals

a raised core temperature (from baths/showers or exercise)

"If you can avoid these in the two hours before bed, you'll likely see a
decrease in sleep disturbances," Lee advises.

This two-hour rule is only a base figure to work from, however. If that's
too big an ask for you, he suggests trying 15 minutes for a few nights and
building from there.

More tips on how to improve sleep

Good old-fashioned fresh air and daylight are a really good treatment for
sleep issues.

"All you need to do is walk out of your front door to get some." says Lee.
"I use it with my clients all the time. I won't sit in a therapy room with
them - I'll go and sit in their gardens, because daylight is a massive boost
for sleep."

He adds you can also promote a good night's rest with mental and physical
activity throughout the day - so aim to move about and keep your brain
healthy and active as much as you can.

How to get help with sleep

If you're concerned about your sleep, speak with your GP, who will be able
to offer advice or refer you to a sleep specialist.

Written by: Rebecca Frew

Becky Frew has written various articles for newspapers and magazines
focusing on fitness, is a qualified run leader, and a certified sleep talker
trainer who loves to help advise people how they can nod off easier.
When she is not writing or reading about fitness, she is at hot pod yoga,
bounce class, training for an ultra-marathon or booking anything with a
medal and free food at the end.


Colin Howard, Southern England.