Why Sleep Is So Essential For Longevity + How To Make Sure You're Getting Enough

When centenarians share the tips that have carried them into old age, their lists usually include eating habits, exercise routines, and other habits done in the daylight. But according to Seema Bonney, M.D., the founder and medical director of the Anti-Aging & Longevity Center of Philadelphia, what happens at night is just as important.

While sleep may feel like a passive process, it actually sets off a flurry of beneficial biological activity. As we snooze, our brains clear out abnormal proteins, our pituitary glands release hormones that help the body grow and repair, and our immune systems go into defend-and-protect mode.

Sleep is also intricately linked to immunity and the ability to stave off pathogens. "There have been so many studies5 that clearly document how optimization of sleep and sleep hygiene is really vital to keeping your immune system healthy," Bonney explains.

Sleep is personal, and sleep needs will vary from one snoozer to the next. That being said, 7-9 hours a night7 is generally considered a good window for promoting quality of life. Interestingly enough, though, it's not just the amount of time you spend in bed that matters. You also need to make sure your sleep quality is up to par and you're spending enough time in deep sleep every night. (Here's a deep dive into why that's so critical.)

"Studies also show8 that people who had higher longevity had more strict, consistent sleep and wake schedules," Bonney adds, meaning that long-lived people tend to wake up and go to bed at the same time every day.

It's safe to say that we all want to live long, healthy lives—but we're certainly not all consistently clocking awesome sleep9 within the exact same time window. But just remember that one night of poor sleep won't totally derail your healthspan, just like one missed workout won't sabotage your fitness goals or a processed meal won't ruin your gut microbiome. It's about progress, not perfection, and Bonney notes that it's never too late to get started prioritizing sleep a bit more. After all, it remains important throughout our entire lives.