Sleep & Longevity

Why Sleep Matters for Longevity

Sleep is when your body repairs, regenerates, and clears cellular waste. Chronic sleep deprivation accelerates aging at the cellular level.

What Happens During Sleep

• Cellular Repair: Growth hormone released, tissues rebuild
• Brain Detox: Glymphatic system clears metabolic waste (beta-amyloid)
• Immune Function: Cytokines produced, infection fighting enhanced
• Metabolic Reset: Insulin sensitivity restored, hormones balanced
• Memory Consolidation: Learning solidified, neural connections strengthened

Optimal Sleep Duration

Major Sleep Studies

• Million person meta-analysis: U-shaped curve with 7-8h optimal
• Nurses' Health Study: <5h = 15% higher cardiovascular mortality
• Whitehall II Study: Sleep <7h ages brain by 5 years

Sleep Quality vs Quantity

Quality matters as much as duration

Signs of Quality Sleep

• Fall asleep within 15-20 minutes
• Sleep through night (max 1 brief waking)
• Wake feeling refreshed
• Alert during day without caffeine
• Consistent sleep/wake times

Sleep Architecture

You need all sleep stages:

• Light Sleep (50%): Transition, mental processing
• Deep Sleep (20%): Physical repair, immune function, metabolic health
• REM Sleep (25%): Brain health, memory, emotional regulation, longevity

Circadian Rhythm Importance

Your body's 24-hour clock controls 1000+ genes

Why Circadian Health Matters

• Regulates metabolism, hormones, body temperature
• Misalignment increases diabetes risk 50%
• Shift work increases cancer risk 40%
• Irregular sleep schedules age you faster

Optimizing Circadian Rhythm

• Morning Light: 10-30 min sunlight within 2h of waking
• Consistent Schedule: Same wake time daily (even weekends)
• Evening Dim: Reduce lights 2-3h before bed
• Cool Temperature: 60-67°F (15-19°C) optimal
• Meal Timing: Stop eating 2-3h before bed

Sleep Disruptors

Sleep Disorders & Longevity

Sleep Apnea

Affects 25% of adults, massively impacts longevity

• Increases mortality risk 46%
• Causes chronic oxygen deprivation
• Raises blood pressure, inflammation
• Treatable with CPAP (adds years to life)

Insomnia

• Chronic insomnia = 58% higher mortality
• Increases inflammation markers
• Accelerates cognitive decline
• CBT-I (Cognitive Behavioral Therapy) most effective treatment

Sleep Optimization Strategies

🎯 Pre-Sleep Routine

• 2-3h before: Dim lights, stop eating, wind down activities
• 1h before: No screens, read, stretch, meditate
• 30min before: Cool room, comfortable sleepwear
• At bedtime: Dark, quiet, cool environment

Sleep Hygiene Essentials

• Environment: Dark (blackout curtains), quiet (white noise if needed), cool
• Bed: Reserve for sleep only (not work/TV)
• Schedule: Same time daily, even weekends
• Naps: If needed, <30 min before 3pm
• Exercise: Daily, but not within 3h of bed

Natural Sleep Aids

• Magnesium: 200-400mg before bed (improves deep sleep)
• Glycine: 3g improves sleep quality
• L-Theanine: 200mg reduces sleep latency
• Melatonin: 0.3-1mg (not 5-10mg) for circadian shift

Note: Try behavioral changes first. Consult doctor before supplements.

Age-Specific Sleep Needs

• 20s-30s: 7-9h, prioritize consistency
• 40s-50s: 7-8h, focus on quality as deep sleep declines
• 60s+: 7-8h still needed (myth that you need less), quality becomes critical

Quick Wins

1. Set same wake time for 7 days straight
2. Get 15min morning sunlight
3. No screens 1h before bed
4. Keep bedroom 65-68°F
5. No caffeine after 2pm
6. Exercise daily (but not at night)