According to a paper published in the journal SLEEP Advances from Oregon Health & Science University (OHSU), slumbering isn’t just about feeling rested or tired; it could be one of the strongest predictors of how long you live. Nationwide data was analyzed, revealing that insufficient time in snooze town was more closely linked to shorter life expectancy than loneliness, exercise, or diet.
What’s more is that the connection was found to be consistent year after year and across most of the states across the U.S. This study paints a simple and powerful picture; getting 7 to 9 hours of sleep each night could be one of the best things you can do for your long-term health.
Investigating Sleep and Lifespan
To investigate sleep and longevity, the researchers from OHSU utilized a large national database to examine survey patterns related to life expectancy across the U.S. to compare county-level life expectancy reports with detailed data collected by the Centers for Disease Control and Prevention between 2019 and 2025.
Key lifestyle factors linked to how long people live were evaluated; among them, slumber time stood out rather clearly. The researchers found that the association with sleep and life expectancy was stronger than the associations with social isolation, physical activity, and diet. The only factor showing a greater influence on lifespan was smoking.
Surprised by the Strength of Association
While the researchers recognized that getting adequate sleep supports overall health, they were still shocked at how closely the time spent counting sheep tracked with life expectancy, outweighing that of exercise and diet as a predictor of lifespan.
“I didn’t expect it to be so strongly correlated to life expectancy,” said senior author Andrew McHill, Ph.D., associate professor in the OHSU School of Nursing, the OHSU School of Medicine, and OHSU’s Oregon Institute of Occupational Health Sciences. “We’ve always thought sleep is important, but this research really drives that point home: People really should strive to get seven to nine hours of sleep if at all possible.”
“It’s intuitive and makes a lot of sense, but it was still striking to see it materialize so strongly in all of these models,” said McHill. “I’m a sleep physiologist who understands the health benefits of sleep, but the strength of the association between sleep sufficiency and life expectancy was remarkable to me.”
Why Sleep Might Influence Longevity
Poor link has previously been linked to increased risk of death; this was the first to show year-by-year connections between visiting the sand man and life expectancy across every U.S. state.
It was noted that while the biological reasons behind the connection were not examined, the time spent in dreamland plays important roles in brain performance, heart health, and immune function.
“This research shows that we need to prioritize sleep at least as much as we do to what we eat or how we exercise,” said McHill. “Sometimes, we think of sleep as something we can set aside and maybe put off until later or on the weekend,” he said. “Getting a good night’s sleep will improve how you feel but also how long you live.”
How to Get More ZZZs
To get more sleep, establish a consistent sleep schedule, create a cool, dark, quiet bedroom, and develop relaxing bedtime rituals like reading or a warm bath, while avoiding screens, caffeine, large meals, and alcohol before bed to improve slumber quality and duration. Regular exercise (but not too close to bedtime) and natural daylight exposure also help regulate your body’s sleep-wake cycle.
Optimize Your Routine
- Stick to a Schedule: Go to bed and wake up at the same time daily, even on weekends, to reinforce your body’s rhythm.
- Create a Ritual: Wind down with activities like reading, listening to music, deep breathing, or a warm bath to signal to your body that it’s time to sleep.
- Use Your Bed for What’s Important: Reserve your bed for sleep and sex only; avoid working, watching TV, or using your phone in bed.
Adjust Your Environment & Habits
- Minimize Light & Noise: Make your bedroom dark, quiet, and cool (around 60-67°F is often recommended).
- Power Down Electronics: Avoid phones, tablets, and TVs at least an hour before bed due to blue light.
- Watch Food & Drink: Limit caffeine, nicotine, and alcohol, especially in the afternoon/evening, as they disrupt sleep. Avoid heavy meals close to bedtime.
- Exercise Regularly: Daily activity improves resting time, but finish workouts a few hours before bed. Get morning sunlight to help your circadian rhythm.
What to Do When You Can’t Drift off to Slumber Ville
- Get Up: If you’re awake for 20 minutes, leave the bedroom and do something calming in another room until you feel tired. Don’t lie in bed awake; do something calming like reading or listening to soft music in another room.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN neither agrees nor disagrees with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
