How Does Sleep Affect Your Life Span?

How does sleep affect your life span? It’s a question that many often ask. Read this to understand the link between sleep quality (and quantity) and longevity.

There’s no way around it: sleep is a vital part of our existence. People often forget (or are unaware) its effect on life span. Nowadays, life is so fast-paced that good sleep has become a luxury when it should be necessary for longevity.

This blog post details the science behind the sleep-life span link. Plus, actionable advice on enhancing your sleep quality, helping you achieve a longer and healthier life.

Key Takeaways

Here are the main points of this article:

• We spend one third of our lives sleeping. Sleep affects your life span because it facilitates essential body processes such as tissue repair and growth; memory consolidation; hormone regulation and immune system strengthening.

• Research indicates the importance of good sleep quality and quantity as factors that have a positive effect on longevity.

• Poor sleep quality and quantity is linked to aging in several ways. Some of the connections are listed in this article: oxidative stress, telomere shortening and metabolic dysregulation.

• Making sleep quality a priority potentially extends your life span. Adopting good (and consistent) sleep hygiene habits does wonders for your quality of zzzs.

How Much Do We Sleep in a Lifetime?

Ever thought about the total amount of time you spend sleeping throughout your life?

Dreams says, “The average person spends about 26 years sleeping in their life which equates to 9,490 days or 227,760 hours.⁽¹⁾” That said, a person spends a third of their lives catching zzzs.

But sleep quantity is just one piece of the puzzle. The quality of your sleep is just as crucial in influencing your life span.

What Is The Science Behind Sleep and Life Span?

Sleep isn’t as straightforward as you may think. It’s a multifaceted physiological activity that engages different systems in your body. As you sleep, your body undergoes restorative processes like:

• Tissue repair and growth

• Memory consolidation

• Hormone regulation

• Immune system strengthening

Each process plays a significant role in maintaining health and wellness, directly affecting longevity. Much research shows that inadequate or poor sleep quality puts you at a higher risk for developing chronic conditions like obesity, diabetes and heart disease.

What Are Expert Opinions on Sleep and Life Span?

So, what do sleep experts have to say? Many have emphasized the vital role good zzzs play in extending your lifespan by benefiting your health. Here are some significant views that’ll touch on the processes we mentioned above:

Dr. Michael Grandner, Director of the Sleep and Health Research Program at the University of Arizona, identified the first few hours of sleep as the deepest. During this time, your body undergoes tissue growth and repair.

He also said, “Sleep is a biological necessity, and it's essential for health and longevity. Chronic sleep deprivation can have detrimental effects on various bodily systems, potentially increasing the risk of numerous chronic disease⁽²⁾.”

A study published in the National Library of Medicine involving 172,321 adults revealed that men who enjoy sufficient sleep can expect to live approximately 5 years longer than those who don’t. For women, it’s about 2 additional years⁽³⁾.

Regarding memory consolidation, the Sleep Foundation explains that “sleep and memory share a complex relationship. Getting enough rest helps you process new information once you wake up, and sleeping after learning can consolidate this information into memories, allowing you to store them in your brain.⁽⁴⁾”

According to Healthline, Abhinav Singh, MD, the medical director of Indiana Sleep Center, says, “Getting regular sleep can help with hormone regulation, Whenever we chronically disrupt sleep in quantity and quality, we disturb this balance and leave the door open to medical problems.⁽⁵⁾”

Sleep strengthens your immune system, making it one of the most direct connections to lengthening your life span. Mayo Clinic says:  “During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you're under stress. Sleep deprivation may decrease production of these protective cytokines.⁽⁶⁾”

Does Sleeping Position Affect Longevity?

The jury is still out on the impact of sleep positions on life span. However, research shows certain sleep positions are more beneficial to your overall health. (That said, what’s good for your health also contributes to your longevity in the bigger picture.)

2 sleep positions are beneficial for your health, and that’s on your side and back. Meanwhile, sleeping on your tummy can lead to discomfort in your neck, back, and hips. Plus, it can also worsen acid reflux issues.

The Sleep Foundation says, “Sleeping on your side offers several benefits. It promotes healthy spinal alignment and is the sleep position least likely to result in back pain, especially when supported with pillows. Side sleeping also may reduce heartburn and snoring.⁽⁷⁾”

Sleeping on your back (also known as the supine position) also has its pros. This position helps you maintain proper spinal alignment. Your body weight is distributed evenly, which prevents neck or back pain. Sleeping supine (but slightly elevated) also helps ease nasal congestion or allergy symptoms.

What Is the Connection Between Lack of Sleep and Aging?

Now, let’s explore the link between insufficient sleep and the aging process. It’s pretty complex, but we’ll touch on a couple of concepts that best illustrate this relationship:

Oxidative Stress

First, what is oxidative stress? Put simply, it occurs when there's an imbalance of free radicals and antioxidants in your body, which harms cells. It contributes to various health issues like cancer, Alzheimer’s disease and heart problems.

Insufficient sleep can lead to a rise in free radicals, which may damage cells and speed up aging. Genetic Engineering and Biotechnology News says, “This [oxidative stress] is believed to be a cause of aging and a culprit for the degenerative diseases that blight our later years. Our new research shows that oxidative stress also activates the neurons that control whether we go to sleep.⁽⁸⁾”

Telomere Shortening

Telomeres consist of DNA sequences and various proteins. They function as protective buffers at the tips of chromosomes and naturally shorten with age. A lack of sufficient sleep regularly is linked to an increased rate of telomere shortening, which may result in early cellular aging.

According to the Bond University Research Portal, “Several sleep parameters present an elevated risk for processes that contribute to cellular aging. Short sleep duration, sleep apnoea, and insomnia are significantly associated with shorter telomeres, a biological marker of cellular aging.⁽⁹⁾”

Metabolic Dysregulation

Not getting enough sleep can throw off your body's metabolism, making you more susceptible to obesity, type 2 diabetes, and other metabolic issues. These health problems can accelerate aging and shorten your life expectancy.

According to the International Journal of Endocrinology, “Sleep deprivation, sleep disordered breathing, and circadian misalignment are believed to cause metabolic dysregulation through myriad pathways involving sympathetic overstimulation, hormonal imbalance, and subclinical inflammation.⁽¹⁰⁾”

How Does Sleep Quality Influence Life Expectancy?

Your sleep quantity matters, but sleep quality significantly influences your longevity. Good sleep quality is defined by:

• Adequate sleep duration (typically 7 to 9 hours for adults)

• Uninterrupted sleep cycles

• Proper alignment of circadian rhythms

When you enjoy deep, restful sleep, your body can perform essential repair functions, which boost your overall well-being and may also help you live longer.

(By the way, if you’re curious about sleep quantity vs sleep quality, read our blog post.)

What Are Tips for Improving Sleep Quality for Better Longevity?

To improve your sleep quality and possibly extend your lifespan, why not try incorporating these tips into your daily routine:

• Maintain a Consistent Sleep Schedule: Wake up and sleep at the same time daily, including weekends. This will regularize your sleep-wake cycle and align your body's internal clock.

• Create a Sleep-Conducive Bedroom: Keep your bedroom cool, dark and quiet. Use sleep aids like an excellent sleep mask and earplugs. (Feel free to read our blog post on how to make your bedroom darker.) Program your thermostat to the optimal temperature of 65 degrees Fahrenheit (18.3 degrees Celsius).  

• Practice Relaxation Techniques: Before bedtime, engage in activities like meditation, deep breathing exercises, or gentle yoga to calm your mind and body.

• Put a Cap on Screen Time Before Bed: The blue light from electronic devices can disrupt your circadian rhythms and make it harder to fall asleep.

Conclusion: Prioritize Your Sleep for a Longer, Healthier Life

We hope this article answers the question: “How does sleep affect your life span?” The connection is undeniable. Prioritize your sleep quality and quantity for better health. This, in turn, reduces the risk of chronic diseases for a longer, healthier life.

We said it at the beginning and we’ll say it again: sleep shouldn’t be viewed as a luxury. It’s a necessity for your longevity.

Let us know if this article helped you by dropping a comment below.

Sources:  

(1) “Your Life In Numbers.” Dreams, www.dreams.co.uk/sleep-matters-club/your-life-in-numbers-infographic. Accessed 11 July 2024.

(2) “What happens when we sleep, and why we need just the right amount each night?” American Heart Association, www.heart.org/en/news/2023/03/16/what-happens-when-we-sleep-and-why-we-need-just-the-right-amount-each-night. Accessed 11 July 2024.

(3) “Association of healthy sleep patterns with risk of mortality and life expectancy at age of 30 years: a population-based cohort study” National Library of Medicine, pubmed.ncbi.nlm.nih.gov/37831896/. Accessed 12 July 2024.

(4) “How Memory and Sleep Are Connected.” Sleep Foundation, www.sleepfoundation.org/how-sleep-works/memory-and-sleep. Accessed 21 July 2024.

(5) “How Sleep Can Affect Your Hormone Levels, Plus 12 Ways to Sleep Deep.” Healthline, www.healthline.com/health/sleep/how-sleep-can-affect-your-hormone-levels. Accessed 12 July 2024.

(6) “Lack of sleep: Can it make you sick?” Mayo Clinic, www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757. Accessed 15 July 2024.

(7) “Best Sleeping Positions.” Sleep Foundation, www.sleepfoundation.org/sleeping-positions. Accessed 15 July 2024.

(8) “Sleep and Aging Share Connection with Oxidative Stress.” Genetic Engineering and Biotechnology News, www.genengnews.com/news/sleep-and-aging-share-connection-with-oxidative-stress/. Accessed 16 July 2024.

(9) “The association between sleep quality and telomere length: A systematic literature review.” Bond University Research Portal, pure.bond.edu.au/ws/portalfiles/portal/215645969/The_association_between_sleep_quality_and_telomere_length_A_systematic_literature_review.pdf. Accessed 18 July 2024.

(10) “Sleep and Metabolism: An Overview.” International Journal of Endocrinology, onlinelibrary.wiley.com/doi/10.1155/2010/270832. Accessed 18 July 2024.

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