How Sleep Can Affect Your Longevity

Although most of us don’t think about how long we’ll live on a regular basis, it’s definitely a topic that comes up at least sometimes. This may be especially true if we’ve lost someone close to us recently, or if we live with a medical condition that could impact our lifespan.

Many aspects contribute to longevity, or how long you will live. This may include genetics, lifestyle factors such as exercise and nutrition, and any underlying medical conditions. But one aspect of longevity that usually gets overlooked is sleep. We spend about a third of our life snoozing, yet we don’t always consider how this affects things like lifespan.

The quality and quantity of sleep we get over the course of our life absolutely can impact how long we might live, says Rizwan Bashir, MD, neurologist at AICA Orthopedics. “Sleep is a critical component of overall health and can significantly impact longevity.”

Here, we’ll take a deep dive into the relationship between sleep and longevity, including expert tips for increasing them both.

Sleep and the Aging Process

The topic of how sleep impacts the aging process and longevity is a fascinating one, though the current research regarding a direct cause isn’t that robust, says Carl W. Bazil, MD, PhD, a neurologist at ColumbiaDoctors and professor of neurology at Columbia University Irving Medical Center (CUIMC). “There are many uncertainties in any impact of sleep itself on longevity,” he explains.

Still, there are some things we do know, Dr. Bazil says. For example, there are studies that suggest getting less than the recommended amount of sleep can affect lifespan, including a 2017 review which found people who got less than seven hours of sleep each night were at increased risk of all-cause mortality.

However, Dr. Bazil points out, sleep duration itself may not be the actual cause. “People may have other conditions (pain, depression, medications) that affect sleep duration but are actually the cause of this association,” he explains. “That said, quality sleep is important for many aspects of health that we know affect lifespan, including weight control and a healthy immune system.”

This quiz has been medically reviewed by Shaheen Lakhan, MD, PhD, FAAN.

Dr. Bashir agrees, explaining that it may not be sleep duration itself that impacts how long you live, but the health conditions that can result from lack of sleep. Moreover, it’s not just how you sleep as you get older—the impacts of sleep on health can start when you are a young adult and in middle age as well.

“In our younger years, consistent and restorative sleep supports cognitive development, immune function, and overall physical health, laying the foundation for long-term well-being,” he says. Poor sleep during those years can lead to conditions that impact mortality, Dr. Bashir explains. This includes obesity, diabetes, and cardiovascular disease, all of which can shorten your lifespan.

As you get older, sleep hygiene remains important and can impact lifespan. “In older adults, sleep patterns naturally change, often becoming lighter and more fragmented,” Dr. Bashir. “Adequate sleep in old age helps preserve cognitive function, reduces the risk of chronic conditions, and enhances quality of life, all of which contribute to increased longevity.”

Sleep Habits to Boost Longevity

Having good sleep habits is important throughout the lifespan. While you will see more immediate results in terms of vitality and mental health when you are younger, keeping up with healthy sleep habits as you age can reduce the chances of getting a chronic illness that may impact your longevity.

Dr. Bashir shared some daily sleep habits that are beneficial for everyone—with the added bonus that they may be able to increase longevity:

• Keep a regular sleep-wake schedule, which means going to sleep and, more importantly, waking up at the same time—yes, even on weekends
• Create a soothing bedtime routine, which can include things like reading or taking a warm bath, both of which signal to your body that it’s time to wind down
• Make sure to keep your bedroom cool, quiet, and dark
• Limit exposure to screens an hour or more before bed, as blue light from screens can interfere with the production of melatonin, which helps us get sleepy
• Avoid heavy meals, alcohol, and caffeine close to bedtime

Jessica Beachkofsky, MD, a board-certified psychiatrist, shared two daily practices that can be super helpful to people who are finding sleep hard to come by:

Keep a Sleep Journal

Consider keeping a sleep journal to track patterns, Dr. Beachkofsky suggests. “This includes noting things like timing, how long you’re asleep, quality of rest, number of awakenings, stress level, exercise, and caffeine and alcohol intake,” she says. Doing so may help you understand what your personal triggers are for poor sleep, so that you can focus on fixing those.

However, avoid excessively focusing on minute details that will keep you up to complete your journal entries.

Do an End-of-Day Brain Dump

“Do a brain dump before bed to get all the to-do’s managed so you don’t wonder about them all night,” Dr. Beachkofsky recommends. She suggests also checking your calendar before you hit the sheets to ensure there are no surprises you’ll happen to remember at 2 a.m.

Where Sleep, Wellness, and Aging Interact

Sleep, wellness, and aging are interrelated. There are certain healthy habits that can do it all—increase how well you sleep, make you overall healthier and heartier, and can also increase your longevity.

One of the top habits that can do all of these is exercise, which is known to increase sleep quality, decrease symptoms of sleep disorders, and improve overall health and well-being. Exercise also helps us get good quality sleep, which has an impact on our brain health. A healthy brain can protect us from the neurodegenerative diseases of aging like Alzheimer’s disease and Parkinson’s disease, both of which impact older individuals most commonly.

“Exercise, as long as it’s not rigorous immediately before bed, decreases cortisol and increases BDNF (brain-derived neurotrophic factor) which helps with brain growth and plasticity, as long as you’re getting enough sleep to support those changes,” Dr. Beachkofsky describes.

Nutrition also plays an important role in better sleep and overall life span. “A diet rich in fruits, vegetables, and lean proteins supports overall health and can improve sleep by providing essential nutrients that regulate sleep patterns,” explains Dr. Bashir. Staying at a healthy weight for your body, and limiting stimulants like caffeine, alcohol, and nicotine also help regulate sleep and contribute to overall good health.

Sleep Habits to Avoid

While there are definitely some sleep habits to focus on, such as regular bedtimes, soothing bedtime routines, and keeping your room cool and comfortable, Dr. Beachkofsky says there are some sleep habits you should stay away from.

Here are her top eight sleep habits to steer clear of:

• Avoid big meals before bed
• Try not to look at the clock frequently, such as when you wake up in the middle of the night or when you are falling asleep
• Don’t sleep with the TV on; use a nightlight and/or a sound machine instead.
• Don’t stress—reduce it in your life as much as possible, as cortisol, the stress hormone, promotes wakefulness
• Don’t take naps longer than 20-30 minutes because daytime snoozing can mess with your sleeping patterns at night
• No kids, pets, or noisy sleepers in your bed, as these can all impact a good night’s sleep
• Don’t fool yourself into thinking you can function on very little sleep; just because you are breathing and upright on four hours of sleep doesn’t mean it’s healthy for you
• Decrease your workaholic mindset—you may be rewarded externally for working all night, but your body and mind will suffer

Takeaways

Although more research is needed regarding more direct links between sleep and longevity, it’s clear that there is an association between reduced sleep duration and decreased life span. Most importantly, it’s known that poor sleep throughout your lifetime can increase the risk of health conditions that may reduce your lifespan, such as cardiovascular disease and diabetes.

But it’s not all doom and gloom. Even if you’ve had bad sleep habits for your whole life, it’s never too late to improve sleep habits, which, in turn, can enhance wellness and increase longevity.

“Even in older age, adopting healthier sleep practices can yield significant benefits, including improved cognitive function, better mood, reduced risk of chronic diseases, and enhanced overall quality of life,” Dr. Bashir assures. “Making small, gradual changes to sleep routines and environments can lead to meaningful improvements in sleep quality and overall health.”