Why Sleeping More After 65 Can Actually Make You Feel Worse

After age 65, sleeping more than 8 or 9 hours regularly is linked with poorer memory, slower thinking, and more daytime sleepiness—not better rest. A study from the University of Cambridge that followed nearly 500,000 adults found that older adults sleeping much less than seven hours, but also regularly going past eight hours, experienced worse cognitive function. The goal shifts from accumulating sleep hours to finding a stable, consistent sleep window that keeps your mind sharp and body energized.

Why Does the "More Sleep is Better" Rule Break Down After 65?

For decades, the health message has been simple: sleep more, live better. But sleep specialists now understand that this equation changes dramatically in older age. The body's relationship with sleep fundamentally shifts. One 69-year-old woman in the Cambridge study discovered this firsthand. After retiring, she began "catching up" on sleep, logging nine hours at night plus a nap. Within months, she felt foggier, not sharper. When her doctor guided her toward a 7-8 hour window, her mental clarity returned.

The problem isn't an occasional long sleep-in. The issue emerges when extended bed time becomes a pattern. When the bed transforms from a place of recovery into a default refuge for boredom, loneliness, or low mood, your body interprets this as permission to fragment the night. You wake more frequently, experience lighter sleep, and weaken the natural circadian rhythm—the internal clock that keeps you alert during the day and sleepy at night.

What's the Optimal Sleep Window for People Over 65?

Sleep experts describe a clear target zone: around 7 to 8 hours in a 24-hour period, counting both nighttime sleep and naps combined. This isn't arbitrary. Research shows that regularly sleeping less than 6 hours takes a toll on heart and immune system function. But push consistently above 8 or 9 hours, and the risks quietly climb again—more daytime sleepiness, more depressive symptoms, and more cardiovascular issues.

The challenge is that many older adults don't realize they're oversleeping. They may spend 10 hours in bed but only sleep 7 of those hours, with the rest spent scrolling, worrying, or staring at the ceiling. One man in his late 60s discovered this pattern during a simple two-week tracking exercise. Although he was in bed from 10 p.m. to 8 a.m., he was actually asleep for barely 7 of those hours. By tightening his time in bed to match his real sleep window, his nights became deeper and more restorative.

Could Extended Sleep Be a Sign of a Hidden Health Problem?

Here's a critical insight many people miss: extended sleep after 65 can be a red flag for underlying medical or psychological issues rather than a sign of healthy rest. Sleep apnea, restless legs syndrome, chronic pain, depression, and medication side effects can all trigger the need for longer time in bed—not because you're getting better rest, but because the quality of your sleep is so poor that your body keeps chasing what it's not really getting.

A common pattern emerges in sleep clinics: an older adult reports sleeping 9 or 10 hours yet feels exhausted. Their partner mentions loud snoring, pauses in breathing, or thrashing legs during the night. A sleep study reveals dozens of micro-arousals per hour—brief awakenings so quick you don't remember them, but frequent enough to prevent deep, restorative sleep. When the underlying disorder is treated, their actual sleep time often drops, but their energy and daytime alertness rise.

There's also a quiet link with mood. Geriatric psychiatrists regularly see older adults who start extending their time in bed, skipping morning routines, and drifting through the day. Family members assume they're "finally resting" after years of work. In reality, they may be sliding into low-grade depression where the bed becomes both prison and comfort.

How Can You Find Your Real Sleep Window?

Sleep doctors often start with a straightforward exercise: for two weeks, go to bed only when you feel truly sleepy, and get up at the same time every morning, seven days a week. Write down when you actually sleep, not just when you're lying in bed. Patterns emerge quickly. This simple practice helps distinguish between time spent in bed and time actually spent sleeping.

To translate this into daily life, sleep specialists now suggest a practical checklist:

• Fixed Wake Time: Set a wake-up time and stick to it, even on weekends, to anchor your circadian rhythm.
• Limit Naps: Keep naps to 20-30 minutes maximum, and avoid napping late in the afternoon to protect nighttime sleep.
• Morning Light Exposure: Spend at least 30 minutes outside during the day, preferably in the morning light, to regulate your internal clock.
• Bedroom Boundaries: Keep the bedroom for sleep and intimacy only—not for news, tablets, or long phone calls.
• Medical Consultation: Talk to a doctor if you regularly move past 9 hours of sleep and still feel exhausted, as this may signal an underlying condition.

"After 65, your body still loves routine. What it doesn't love is being trapped in bed for ten hours trying to create sleep that isn't there. Aim for a consistent 7 to 8 hours of real sleep, not 10 hours of wishful thinking," explains one sleep physician.

Let's be honest: nobody does this perfectly every single day. But even hitting three out of five of these practices most days can nudge your sleep into a healthier rhythm.

What Warning Signs Should Prompt a Doctor's Visit?

If you notice any of these patterns developing over weeks, it's worth mentioning at your next appointment. These signs may indicate sleep apnea, depression, medication side effects, or other treatable conditions:

• Sleep Duration and Fatigue: Regular sleep over 9 hours combined with persistent daytime fatigue despite the extra rest.
• Breathing Symptoms: Snoring, gasping for air, or dry mouth in the morning that suggests interrupted breathing during sleep.
• Morning Physical Symptoms: Morning headaches or a heavy, hungover feeling without alcohol consumption.
• Cognitive Changes: New or worsening memory lapses and irritability that affect daily functioning.
• Mood and Activity Changes: Withdrawal from activities, loss of interest in hobbies, or persistent low mood.

The toughest mental shift for many older adults is letting go of the fantasy of sleeping like they did at 25—deep, unbroken eight-hour stretches, falling asleep in minutes, waking once the alarm rings. Bodies change, hormones change, light sensitivity changes. After 65, waking briefly at night is normal. The goal isn't to recapture youth's sleep patterns; it's to find the stable, consistent rhythm that keeps your mind sharp and your body energized.