The Association Between Sufficient Sleep Duration and Physical Activity in Older Adults

Sufficient sleep duration is crucial for older adults (generally aged ≥ 65) in maintaining physical health, cognitive function and emotional well-being. The National Sleep Foundation and Centers for Disease Control and Prevention recommend 7–8 h of sleep per night for this age group [1]. Although some older adults may naturally require slightly less sleep, consistently obtaining approximately 8 h can contribute to overall well-being. Understanding the characteristics of 8 h of sleep, its benefits, and strategies to improve sleep quality can help older adults optimise their rest and overall quality of life. Recent studies have shown that 8 h of sleep per night is recommended for older adults; however, sleep patterns naturally change with age. Ongoing research explores the consequences of insufficient or excessive sleep and the factors influencing sleep quality in older adults. Older adults who sleep fewer than 6 h per night have been shown to be at higher risk of developing dementia over time [2]. Additionally, chronic sleep deprivation in older adults has been linked to an increased mortality risk, particularly from cardiovascular disease and compromised immune function [3]. Several strategies can improve sleep duration in older adults. These include cognitive behavioural therapy for insomnia (effective in improving sleep duration and quality), reducing stimulant intake (avoiding caffeine, alcohol and heavy meals before bedtime), and engaging in regular exercise, physical activity and sunlight exposure. Sleep, exercise and physical activity are closely linked, especially in older adults. Evidence suggests that older adults who obtain eight or more hours of sleep tend to be more physically active, have better endurance, and maintain greater mobility than those who sleep less than 8 h. Conversely, sleep deprivation is often associated with decreased energy, increased fatigue and limited physical movement. Obtaining 8 h of sleep offers numerous benefits for older adults. During sleep, muscles used during exercise and physical activity during the day recover and strengthen. Sleep facilitates muscles, joints and tissue repair, and the production of growth hormone [4], essential for muscle maintenance and repair, peaks during deep sleep. Sufficient sleep helps prevent muscle fatigue and improves physical performance. To stabilise sleep duration around 7–8 h and improve sleep quality, older adults can adopt several evidence-based strategies. Maintaining consistent sleep and wake times supports circadian rhythm stability, while optimising the sleep environment—such as reducing noise and light and ensuring a comfortable mattress—helps promote deeper sleep. Avoiding stimulants such as caffeine, alcohol and heavy meals several hours before bedtime also contributes to better rest. Regular physical activity, including walking, strength exercises and stretching, has been shown to enhance sleep quality and increase sleep efficiency. Sunlight exposure during the morning or daytime further helps regulate circadian rhythms. For individuals experiencing persistent insomnia, cognitive behavioural therapy for insomnia is considered the most effective non-pharmacological intervention. Sufficient sleep increases physical activity, and regular exercise enhances sleep quality, contributing to energy levels, muscle recovery and balance. Combining consistent sleep patterns with moderate physical activity can promote a healthier and more active lifestyle in later years. The authors have nothing to report. The authors declare no conflicts of interest. Data sharing not applicable to this article as no datasets were generated or analysed during the current study.