Table of ContentsView AllTable of ContentsSleep and the Aging ProcessSleep Habits to Boost LongevityWhere Sleep, Wellness, and Aging InteractSleep Habits to AvoidNext in Mind Over Mattress GuideHow Bedtime Meditation Can Help Turn Your Brain Off at Night

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Table of Contents

Sleep and the Aging Process

Sleep Habits to Boost Longevity

Where Sleep, Wellness, and Aging Interact

Sleep Habits to Avoid

Next in Mind Over Mattress Guide

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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 tolongevity, 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, saysRizwan Bashir, MD, neurologist at AICA Orthopedics. “Sleep is a critical component of overall health and can significantly impact longevity.”

Sleep is a critical component of overall health and can significantly impact longevity.—RIZWAN BASHIR, MD, NEUROLOGIST

Sleep is a critical component of overall health and can significantly impact longevity.

—RIZWAN BASHIR, MD, NEUROLOGIST

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

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, saysCarl 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.”

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 hygieneremains 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.”

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Havinggood sleep habitsis 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 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.

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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 ofsleep 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 theneurodegenerative diseasesof 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.

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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:

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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.”

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9 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Fernández-Ballesteros R, Valeriano-Lorenzo E, Sánchez-Izquierdo M, et al.Behavioral Lifestyles and Survival: A Meta-Analysis.Front Psychol. 2022;12:786491. doi:10.3389/fpsyg.2021.786491Liu TZ, Xu C, Rota M, et al.Sleep duration and risk of all-cause mortality: A flexible, non-linear, meta-regression of 40 prospective cohort studies.Sleep Med Rev. 2017;32:28-36. doi:10.1016/j.smrv.2016.02.005Cappuccio FP, Miller MA.Sleep and Cardio-Metabolic Disease.Curr Cardiol Rep. 2017;19(11):110. doi:10.1007/s11886-017-0916-0National Institute on Aging.A Good Night’s Sleep.Alnawwar MA, Alraddadi MI, Algethmi RA, et al.The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review.Cureus. 2023;15(8):e43595. doi:10.7759/cureus.43595National Institute of Environmental Health Sciences.Neurodegenerative Diseases.Sleiman SF, Henry J, Al-Haddad R, et al.Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate.Elife. 2016;5:e15092. doi:10.7554/eLife.15092Pattnaik H, Mir M, Boike S, et al.Nutritional Elements in Sleep.Cureus. 2022;14(12):e32803. doi:10.7759/cureus.32803Hirotsu C, Tufik S, Andersen ML.Interactions between sleep, stress, and metabolism: From physiological to pathological conditions.Sleep Sci. 2015;8(3):143-152. doi:10.1016/j.slsci.2015.09.002

9 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Fernández-Ballesteros R, Valeriano-Lorenzo E, Sánchez-Izquierdo M, et al.Behavioral Lifestyles and Survival: A Meta-Analysis.Front Psychol. 2022;12:786491. doi:10.3389/fpsyg.2021.786491Liu TZ, Xu C, Rota M, et al.Sleep duration and risk of all-cause mortality: A flexible, non-linear, meta-regression of 40 prospective cohort studies.Sleep Med Rev. 2017;32:28-36. doi:10.1016/j.smrv.2016.02.005Cappuccio FP, Miller MA.Sleep and Cardio-Metabolic Disease.Curr Cardiol Rep. 2017;19(11):110. doi:10.1007/s11886-017-0916-0National Institute on Aging.A Good Night’s Sleep.Alnawwar MA, Alraddadi MI, Algethmi RA, et al.The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review.Cureus. 2023;15(8):e43595. doi:10.7759/cureus.43595National Institute of Environmental Health Sciences.Neurodegenerative Diseases.Sleiman SF, Henry J, Al-Haddad R, et al.Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate.Elife. 2016;5:e15092. doi:10.7554/eLife.15092Pattnaik H, Mir M, Boike S, et al.Nutritional Elements in Sleep.Cureus. 2022;14(12):e32803. doi:10.7759/cureus.32803Hirotsu C, Tufik S, Andersen ML.Interactions between sleep, stress, and metabolism: From physiological to pathological conditions.Sleep Sci. 2015;8(3):143-152. doi:10.1016/j.slsci.2015.09.002

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Fernández-Ballesteros R, Valeriano-Lorenzo E, Sánchez-Izquierdo M, et al.Behavioral Lifestyles and Survival: A Meta-Analysis.Front Psychol. 2022;12:786491. doi:10.3389/fpsyg.2021.786491Liu TZ, Xu C, Rota M, et al.Sleep duration and risk of all-cause mortality: A flexible, non-linear, meta-regression of 40 prospective cohort studies.Sleep Med Rev. 2017;32:28-36. doi:10.1016/j.smrv.2016.02.005Cappuccio FP, Miller MA.Sleep and Cardio-Metabolic Disease.Curr Cardiol Rep. 2017;19(11):110. doi:10.1007/s11886-017-0916-0National Institute on Aging.A Good Night’s Sleep.Alnawwar MA, Alraddadi MI, Algethmi RA, et al.The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review.Cureus. 2023;15(8):e43595. doi:10.7759/cureus.43595National Institute of Environmental Health Sciences.Neurodegenerative Diseases.Sleiman SF, Henry J, Al-Haddad R, et al.Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate.Elife. 2016;5:e15092. doi:10.7554/eLife.15092Pattnaik H, Mir M, Boike S, et al.Nutritional Elements in Sleep.Cureus. 2022;14(12):e32803. doi:10.7759/cureus.32803Hirotsu C, Tufik S, Andersen ML.Interactions between sleep, stress, and metabolism: From physiological to pathological conditions.Sleep Sci. 2015;8(3):143-152. doi:10.1016/j.slsci.2015.09.002

Fernández-Ballesteros R, Valeriano-Lorenzo E, Sánchez-Izquierdo M, et al.Behavioral Lifestyles and Survival: A Meta-Analysis.Front Psychol. 2022;12:786491. doi:10.3389/fpsyg.2021.786491

Liu TZ, Xu C, Rota M, et al.Sleep duration and risk of all-cause mortality: A flexible, non-linear, meta-regression of 40 prospective cohort studies.Sleep Med Rev. 2017;32:28-36. doi:10.1016/j.smrv.2016.02.005

Cappuccio FP, Miller MA.Sleep and Cardio-Metabolic Disease.Curr Cardiol Rep. 2017;19(11):110. doi:10.1007/s11886-017-0916-0

National Institute on Aging.A Good Night’s Sleep.

Alnawwar MA, Alraddadi MI, Algethmi RA, et al.The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review.Cureus. 2023;15(8):e43595. doi:10.7759/cureus.43595

National Institute of Environmental Health Sciences.Neurodegenerative Diseases.

Sleiman SF, Henry J, Al-Haddad R, et al.Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate.Elife. 2016;5:e15092. doi:10.7554/eLife.15092

Pattnaik H, Mir M, Boike S, et al.Nutritional Elements in Sleep.Cureus. 2022;14(12):e32803. doi:10.7759/cureus.32803

Hirotsu C, Tufik S, Andersen ML.Interactions between sleep, stress, and metabolism: From physiological to pathological conditions.Sleep Sci. 2015;8(3):143-152. doi:10.1016/j.slsci.2015.09.002

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