Sleep and Longevity - It's More Important Than You Think

It’s pretty well known that we should be aiming for 7-9 hours sleep a night. You’ve heard this fact before. You’ve probably ignored this fact before. And wow, you’ve felt the results. But aside from that all-too-common brain fog in the office the next day, what is a lack of sleep really doing to our bodies? Getting enough kip every night isn’t just vital for feeling rested day to day – sleep is important for longevity, helping us live longer and healthier lives. We’re here to explain it all, from how sleep can affect your lifespan, to how you can improve the quality of sleep you’re getting.

The science behind sleep and longevity

We can’t be ‘go, go, go’ all the time. Our bodies need sleep to repair, regulate, and reset all the energy we’ve spent during the day. So, while you’re blissfully off in the land of nod, your cells are repairing, hormones regulating, memories consolidating, and toxins flushing away. It’s an indispensable time for your body to maintain its metabolic, cognitive, and cardiovascular health.

If you’re deprived of sleep, then, this could lead to long-term damage over the years. In fact, cutting this restorative time short could cut your life short in turn, with research showing that men who get adequate sleep can live up to 5 years longer than men that don’t. This changes to two years for women. And considering 1 in 5 people in the UK aren’t getting enough sleep, we think it’s about time we realise the damage skimping on it could do to us.

Restores and rejuvenates the body each night.
Supports hormone balance, especially growth hormone and melatonin.
Improves emotional regulation and decision-making.
Protects the brain from toxins and plaque buildup (link to Alzheimer’s research).
Helps maintain a healthy metabolism and immune system.
Enhances longevity indirectly by supporting healthy lifestyle habits (energy for exercise, better diet choices).

How lack of sleep affects the body over time

Sleep is so important for restoration in our bodies. Without it, there are some potentially life-threatening effects that will stick around long-term if you’re not careful:

Threat to heart health

A lack of sleep has been linked to a rise in blood pressure, which increases your risk of a stroke or heart disease.

Reduced immune system

Cutting your sleep short means your body is less able to fight off infections or viruses, and can’t reduce inflammation to its best ability.

Slower metabolism

Sleep is a vital time for hormone regulation, so depriving yourself of it can lead to hormonal imbalances that can lead to weight gain and even insulin resistance.

Decline in cognitive function

Your brain cleanses itself while you sleep, locking in memories and flushing out toxins that have built up during the day – without it, your memory can decline, your brain can age faster, and you could be at a higher risk of dementia.

Lower mood

A lack of sleep can lead to anxiety and depression, increasing your risk of mental health problems and just generally feeling ‘low’.

Ageing cells

Denying your body the time it needs to fully restore itself can lead to accelerated ageing of your cells, putting more stress on your body.

Lower motivation

Lack of sleep indirectly affects other parts of your life too, reducing your motivation to exercise, eat healthily, and make better lifestyle choices.

How much sleep do you need?

Generally, experts recommend adults aim for 7-9 hours of sleep a night. Teenagers need 8-10. However, this isn’t one-rule-fits-all. Quality of sleep matters just as much as quantity, so if you’re getting 7 hours of light sleep with no REM cycle in sight (this is when you’ll dream, and happens after the key restorative part of the sleep cycle), you won’t be getting the full benefits. Depending on your genetics, lifestyle, and age, you may need more or less sleep. To know what’s best for you, keep track of how you feel when you wake up and throughout the day. If you aren’t refreshed in the morning, can’t focus during the day, or experience fatigue or cravings, chances are you need a little more sleep.

How to get better sleep

It’s all well and good saying you need to sleep better to live longer, but how can this happen in practice? Some people really struggle to get a good night’s sleep, but there are a few small changes you can implement that could make a big difference to your sleep wellness:

Keep a consistent schedule: waking up and going to bed at the same time each day can really improve the quality of sleep you get
Set the scene well: keep a cool, dark, and quiet environment with no tech, and watch your sleep skyrocket
Limit caffeine and alcohol: these can mess with your sleep quality, especially if you drink them later in the day
Get into the sun: exposing your body to sunlight early on in the day will support your natural circadian rhythm
Move your body: exercising during the day on a regular basis can improve your sleep quality significantly
Wind down well: create a cosy nighttime routine, perhaps implementing stretching, meditation, reading, or journaling
Use natural sleep aids: magnesium supplements or herbal teas can prompt your body to wind down before bed

If you’ve tried all of these tips and are still struggling with sleep, it’s worth talking to your GP. They’ll be able to refer you to a specialist if needed, and give you the tools you need to sleep soundly – and let your body reset.

Longer sleep, longer life

Sleeping well every night is one of the simplest ways to give your body the tools it needs to stay healthy long into the future. No secret fix. No magic medicine. Just good, old-fashioned sleep. From supporting your health long-term to making you feel better day-to-day, ensuring you have this basic human need met will improve your wellness and happiness exponentially – and all you have to do is lie down, close your eyes, and relax. One final time to get our point across – sleep and longevity, its important.