Getting a good night’s sleep isn’t just about waking up refreshed—it could actually help you live longer. New research shows that how long and how well you sleep can affect your overall health and even your lifespan. Let’s explore the connection between sleep and longevity, and what you can do to improve both.
Why Sleep Duration Matters
Aim for 7 to 8.5 Hours a Night
Studies have found that sleeping too little or too much can increase the risk of health problems. The sweet spot for most adults? 7 to 8.5 hours per night. People who consistently sleep in this range tend to live longer, healthier lives.
Sleeping less than 7 or more than 9 hours can reduce the number of years you live without serious illness by 1 to 3 years.
It’s a Global Truth
This isn’t just true in one country—research from both Eastern and Western populations confirms the same thing: healthy sleep habits are key to a longer life, no matter where you live.
The Importance of Sleep Quality
-
Poor Sleep Affects Your Health
It’s not just about how long you sleep—the quality of your sleep matters too. Trouble falling or staying asleep can raise your risk for heart disease, diabetes, and other long-term health issues.
-
How You Feel Matters
People who report sleeping well often feel better physically and emotionally. Good sleep improves mood, focus, energy, and overall well-being—especially in older adults.
-
Regular Sleep Routines Help
Going to bed and waking up at the same time each day, even on weekends, helps your body stay in balance. This kind of routine is linked to better heart health and may support a longer life, especially in people over 85.
How Genetics Play a Role
-
Some of It Is In Your DNA
Certain genes can affect how you sleep and how long you live. For example, people who naturally sleep less may have a slightly higher risk of health issues that shorten lifespan, like heart disease or depression.
-
But Lifestyle Still Matters
Even if you’re not genetically “wired” for perfect sleep, your daily habits can make a big difference. That means you’re not stuck with poor sleep—there are things you can do to improve it.
Healthy Sleep Habits That Support Longevity
You don’t need perfect genes to enjoy better sleep and a longer life. Simple lifestyle changes can go a long way:
-
Stick to a sleep schedule – Go to bed and wake up at the same time every day, even on weekends.
-
Create a restful environment – Keep your bedroom cool, dark, and quiet.
-
Avoid screens before bed – The blue light from phones and TVs can disrupt your natural sleep cycle.
-
Choose the right pillow – A well-designed pillow can reduce strain, improve comfort, and help you fall asleep faster—and stay asleep longer.
Designed Slumblr for the Way You Actually Sleep
When it comes to improving sleep, most people focus on routines—but often overlook one of the most important elements: what you’re sleeping on. That’s where the right pillow makes a real difference.
At Slumblr, we set out to create more than just a pillow—we designed a sleep support system based on what people truly need for healthier, deeper rest. Years of research, testing, and real user feedback went into crafting a pillow that helps align your body, ease tension, and support long-term well-being.
✅ Designed for real sleepers – Built to support how people actually sleep, whether on your back, side, or a mix of both
✅ Ergonomic support – Gently aligns your head, neck, and spine to reduce pressure and morning stiffness
✅ Comfort that adapts – Materials and shape designed to adjust to your movements without losing support
Ready to Sleep Better—and Live Better?
Improving your sleep isn’t just about feeling rested—it’s one of the most impactful things you can do for your long-term health and longevity. From following simple habits to choosing the right sleep tools, small changes can add up to meaningful results over time.
If you’re ready to take that next step toward better sleep, start with something simple that supports you night after night.
👉 Explore the Slumblr Pillow—and discover how the right support can help you sleep deeper, wake up refreshed, and feel better every day.
Reference:
- Jean-Louis, G., Grandner, M., & Pandi‑Perumal, S. (2021). Sleep Health and Longevity-Considerations for Personalizing Existing Recommendations.. JAMA network open, 4 9, e2124387 . https://doi.org/10.1001/jamanetworkopen.2021.24387.
- Stenholm, S., Head, J., Kivimäki, M., Hanson, L., Pentti, J., Rod, N., Clark, A., Oksanen, T., Westerlund, H., & Vahtera, J. (2019). Sleep Duration and Sleep Disturbances as Predictors of Healthy and Chronic Disease–Free Life Expectancy Between Ages 50 and 75: A Pooled Analysis of Three Cohorts. The Journals of Gerontology: Series A, 74, 204–210. https://doi.org/10.1093/gerona/gly016.
- Wu, Y., Zhang, C., Liu, X., Wang, L., Li, M., Li, Y., & Xiao, X. (2024). Shared genetic architecture and causal relationship between sleep behaviors and lifespan. Translational Psychiatry, 14. https://doi.org/10.1038/s41398-024-02826-x.