Why Sleep Matters for Longevity, And How To Improve Yours

Photo by Christian Domingues

Written by Katie Koschalk, a health and wellness writer, certified holistic nutritionist, and certified personal trainer based in California.

It might not seem like much is happening while you sleep, but your body is actually hard at work. Behind the scenes, it’s repairing tissues, balancing hormones, clearing out brain waste, and preparing you for the day ahead.

Given everything happening during those hours of rest, it’s no surprise that research has linked getting adequate sleep to living a longer life. 

In this article, we’ll explore the important connection between sleep and longevity and share practical ways to support better sleep for long-term health.

What Happens When You Don’t Get Enough Sleep? 

Chronic sleep deprivation doesn’t just leave you groggy and grumpy—it can slowly wear down your body’s ability to function properly, increasing the risk of: 

• Weakened immunity 

• Increased risk of accidents 

• Weight gain 

• Increased risk of health issues, such as type 2 diabetes and heart disease 

• Trouble with thinking, concentration, and memory

• Mood changes 

When these issues build up over the years, they can significantly influence your health, how well you age, and your lifespan. 

How To Support Better Sleep for Long-Term Health

Fortunately, there are plenty of lifestyle habits you can adopt to improve your sleep. Here are some science-backed tips:

• Stick to a consistent sleep schedule: Going to bed and waking up at the same time each day (even on weekends) helps regulate your internal clock and supports better sleep quality.

• Create a sleep-friendly environment: Keep your bedroom cool, dark, and quiet. Consider blackout curtains, a white noise machine, or earplugs if needed.

• Limit screen time before bed: The blue light from phones and other screens can interfere with melatonin production, making it harder to fall and stay asleep. Try shutting down electronics at least an hour before bed.

• Watch what (and when) you eat: Avoid heavy meals, caffeine, and alcohol too close to bedtime. These can disrupt your sleep cycles and negatively impact the quality of your sleep.

• Manage stress: Chronic stress is a common sleep disruptor. Incorporate calming routines, such as reading, meditation, or gentle stretching, into your evening wind-down.

• Get daylight exposure: Your body’s sleep-wake rhythm is influenced by natural light. Getting sunlight during the day, especially in the morning, can help you fall asleep more easily at night.

• Move your body: Regular physical activity is linked to better sleep, but avoid intense workouts too close to bedtime, as they may make it harder to wind down.

What About Supplements for Sleep?

If you’re already practicing good sleep habits but still struggling to get quality rest, certain supplements may offer a helpful boost. Here are a few with research-backed benefits to consider: 

• Magnesium: This mineral plays a role in muscle relaxation and nervous system regulation. Magnesium glycinate and magnesium L-threonate are often used to promote deeper, more restful sleep.

• Melatonin: A popular go-to for jet lag or occasional sleep trouble, melatonin helps regulate your circadian rhythm. It’s best used short-term or at low doses to avoid dependency.

• L-theanine: Found in green tea, L-theanine promotes calm without drowsiness and may help you fall asleep faster when taken before bed.

• Ergothioneine: This potent antioxidant supports mitochondrial health. Research suggests ergothioneine may improve sleep quality. Look for products containing the ingredient MitoPrime®, the most advanced and effective form of ergothioneine available. 

• Spermidine: Known for its anti-aging and longevity benefits, research suggests spermidine may also support healthy circadian rhythm function—your body’s internal sleep-wake cycle. Look for products containing the ingredient Puremidine™, which  offers ≥98% spermidine trihydrochloride. 

The Bottom Line on Sleep and Longevity 

Sleep is a vital process that supports nearly every aspect of your health. From reducing inflammation to protecting your brain and heart, getting enough high-quality sleep is one of the simplest, most powerful ways to support a longer, healthier life.

While there’s no magic number that works for everyone, consistently aiming for seven to nine hours of restful sleep is the goal. Pair that with healthy habits, mindful stress management, and (if needed) research-backed supplements, and you’ll be setting yourself up for better nights and stronger tomorrows.