Sleep Patterns of the Long-Lived
Epidemiological Findings
The Goldilocks Zone
7-8 hour sleepers have 25% lower mortality risk than <6 or >9 hour sleepers in meta-analyses.
Centenarian Sleep Habits
Blue Zones research shows consistent bedtimes and 30-minute afternoon naps are common.
REM and Lifespan
Each 5% increase in REM sleep correlates with 13% lower mortality over 12-year studies.
Sleep Timing Matters
10PM-6AM sleepers show better inflammatory markers than late-night sleepers with same duration.
Longevity-Promoting Sleep Habits
Duration Optimization
Sleep Quality vs Quantity
6 hours of uninterrupted sleep provides better biomarkers than 8 hours of fragmented sleep.
Napping Benefits
20-30 minute naps 3x weekly correlate with 37% lower coronary mortality in elderly.
Weekend Catch-Up Limits
Sleeping >1 hour later on weekends disrupts circadian rhythms and increases biological age.
Sleep Environment Factors
Cool Temperature Benefits
65°F bedroom temperature activates longevity-associated FOXO3 gene pathways.
Complete Darkness
0 lux sleep environments show strongest correlation with reduced cancer incidence.
Natural Light Exposure
Morning sunlight within 30 mins of waking maintains robust circadian rhythms into old age.