Sleep and longevity

Sleep is not passive downtime — it is when the body repairs tissue, consolidates memory, and regulates hormones that affect metabolism and inflammation.

The research

Studies consistently link short sleep duration with higher all-cause mortality. Adults who sleep fewer than six hours per night show elevated markers of cardiovascular risk and impaired glucose tolerance.

Practical habits

• Keep a consistent wake time, even on weekends
• Limit blue light exposure in the hour before bed
• Keep the bedroom cool (around 18°C / 65°F)
• Avoid caffeine after mid-afternoon

Even modest improvements in sleep quality can compound over decades. Treat sleep as a non-negotiable part of your longevity stack.