# Sleep and Longevity

Most adults aged 18 to 64 need 7 to 9 hours of sleep, and 7 to 8 hours from 65 on, with the lowest mortality risk clustering around 7 hours. Both short sleep (6 hours or less) and long sleep (9 hours or more) track with dying earlier, so the relationship looks like a U-shaped curve. Quality matters as much as the number: aim for at least 85 percent sleep efficiency and protect your deep sleep, which falls roughly 38 minutes per decade through midlife.

Sleep is the single biggest health lever you have. Here is what the science actually says, the honest version, with the hype stripped out.

## On this page

- Why Sleep Matters for Longevity
- What Happens Across the Night?
- How Does Sleep Affect Biological Age?
- How Much Sleep Do You Actually Need?
- How Do Light, Temperature, and Timing Set Your Body Clock?
- How Do Caffeine, Alcohol, Nicotine, Cannabis, and Late Food Affect Sleep?
- Do Exercise, Sauna, Hot Baths, and Cold Plunges Improve Sleep?
- What Is the First-Line Treatment for Insomnia?
- When Should You See a Sleep Specialist for Apnea, RLS, or RBD?
- Which Sleep Trackers Actually Work?
- Which Sleep Supplements Are Worth Taking?
- How Do You Fix the Most Common Sleep Problems?

## FAQ

- Can you catch up on lost sleep?
- Are naps good or bad for longevity?
- Do you need less sleep as you get older?
- Should I take melatonin?
- Are sleep trackers worth it?
- Will CBT-I work for me?
- I snore. Do I have sleep apnea?
- What if I act out my dreams?

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_Full guide: https://usa-longevity.com/en/guide/sleep_

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_Canonical: https://usa-longevity.com/en/guide/sleep · Part of Longevity Cities · Updated 2026-05-22_