05/04/2026
Everyone has occasional insomnia, but if you often have daytime sleepiness or fatigue and/or if you have chronic insomnia (lasting three months or more), this may indicate a problem.
The National Sleep Foundation recommends older adults get 7-8 hours of sleep per night. (A range is normal, and for some individuals, 5-6 or up to 9 hours per night may be appropriate).
In addition to short-term effects, such as next-day impairment in thinking or performance and difficulties with coping or stress management, short-sleep (less than 6 hour per night) increases the risk of high blood pressure, elevated blood sugar, and additional risk factors for heart attack and stroke. Getting too little sleep during middle age may increase the risk for dementia later in life. Too little sleep has also been associated with weight gain and obesity.
Here are some simple steps you can take to increase sleep quality:
Schedule - Have a consistent sleep and rise time; wait until you are sleepy for bed
Limit - Limit alcohol, caffeine, ni****ne, heavy meal before bed
Exercise - Add daily physical activity such as walking, but not just before bed
Eliminate - Eliminate or shorten daytime naps
Preserve - Preserve the bedroom for sleep/sex (not TV, reading, or eating)
