Article Summary
New research from Oregon Health & Science University reveals that sleep duration may be one of the strongest predictors of longevity — outweighing diet, exercise, and even loneliness. Published in the journal Sleep Advances, the study analyzed six years of CDC survey data and found that adults who consistently get seven to nine hours of sleep per night have a significantly longer life expectancy than those who don't. Essential herbal remedies covered include Nicole's Apothecary Sleep Blend, formulated by Nicole Apelian, PhD and available at nicolesapothecary.com.
Can Poor Sleep Shorten Your Lifespan?
If you're seeking one of the best ways to increase longevity, sleep scientists think they have found the golden key: getting between seven and nine hours of sleep each night. In fact, the correlation was so strong that sleep length predicted life expectancy more than diet, exercise, or loneliness. When you don't get enough sleep, it could actually take years off your life. The researchers analyzed a large US national database of surveys collected by the Centers of Disease Control and Prevention (CDC). Even the team was surprised by what they found.
Researchers Discover How Many Hours of Sleep You Need to Live Longer
Over the years, I have written often about the importance of good sleep for mental clarity and cognitive health; energy; and maintaining a healthy weight. This is for good reason: getting enough quality rest is crucial for overall health. Now, the team at Oregon Health & Science University have established the close association between sleep and longevity. What’s more, they didn't find it added only a few days or weeks to your life — but years. This is a significant finding and one that we all should take to heart.
Published in the journal Sleep Advances and largely undertaken by graduate students in the Sleep, Chronobiology and Health Laboratory at OHSU School of Nursing, the researchers analyzed data collected by the CDC over six years between 2019 and 2025. While we have long known the importance of sleep for positive health outcomes, the authors were still surprised at how strong the association was with longevity.
"I didn't expect it to be so strongly correlated to life expectancy," said senior author Andrew McHill, Ph.D., associate professor in the OHSU School of Nursing, the OHSU School of Medicine and OHSU's Oregon Institute of Occupational Health Sciences. "We've always thought sleep is important, but this research really drives that point home: People really should strive to get seven to nine hours of sleep if at all possible."[ 2 ]2. Kathryn E McAuliffe, Madeline R Wary, Gemma V Pleas, Kiziah E S Pugmire, Courtney Lysiak, Nathan F Dieckmann, Brooke M Shafer, Andrew W McHill. "Sleep insufficiency and life expectancy at the state-county level in the United States, 2019–2025." SLEEP Advances, 8 December 2025.
Finally, Deep Sleep Made Simple
Restless nights don't have to be your normal — Nicole's Apothecary Sleep Blend combines four time-tested, clinically informed medicinal herbs to help you fall asleep faster, stay asleep longer, and wake up refreshed. Even sleep disrupted by stress or the hormonal shifts of menopause has met its match.
The team used the CDC parameters for what is considered sufficient sleep: at least seven hours per night. This is also in line with the American Academy of Sleep Medicine and the Sleep Research Society recommendations. When the researchers analyzed the nationwide data, it became clear there was a strong relationship between sleep duration and longevity.
"It's intuitive and makes a lot of sense, but it was still striking to see it materialize so strongly in all of these models," McHill said. "I'm a sleep physiologist who understands the health benefits of sleep, but the strength of the association between sleep sufficiency and life expectancy was remarkable to me."[ 1 ]1. Oregon Health & Science University. "Sleeping less than 7 hours could cut years off your life." ScienceDaily, 10 January 2026.
He also points out that these findings underscore the importance of making sleep a priority — at least as much as our diet and exercise habits if we want to improve our life expectancy. Many times, we put off getting enough sleep, thinking we can catch up later. As we have seen, this is a mistake if you want to live a long and healthy life.
The Takeaway
This research confirms that sleep isn't a luxury in our busy modern lives, it's a biological necessity that influences every aspect of our health and lifespan. While most of us are aware of this on an intuitive level, it still comes as a surprise that sleep duration outperformed even diet and exercise as a predictor of longevity — two factors we tend to prioritize much more heavily in association with healthy aging.
However, getting enough quality sleep doesn't happen in isolation. It's closely tied to how we manage stress and sleep hygiene routines. When we adopt solid strategies to encourage good rest, it can help us to reach our goal of seven to nine hours of uninterrupted sleep each night. Nicole's Apothecary Sleep Blend can help. This formulation is powered by four highly effective medicinal herbs — valerian, hops, German chamomile, passionflower — to help you fall asleep faster and stay asleep longer so that you can sleep easy tonight.
Nicole Apelian
Actions Steps & FAQs
Action Steps
- Aim for seven to nine hours of sleep each night, consistently — not just on weekends.
- Set a fixed wind-down time each evening to help regulate your internal sleep clock.
- Limit screens and bright light at least 30–60 minutes before bed to support natural melatonin production.
- Track your sleep for one to two weeks to identify patterns disrupting your rest.
- Address stress or anxiety before bedtime with calming rituals like herbal tea, journaling, or deep breathing.
- Prioritize sleep the same way you prioritize diet and exercise — as a non-negotiable pillar of long-term health.
FAQ
How many hours of sleep are needed for longevity benefits?
Research points to seven to nine hours per night as the range most strongly associated with a longer life expectancy, which is in line with recommendations from the American Academy of Sleep Medicine and the Sleep Research Society.
Does sleep matter more than diet or exercise for longevity?
According to this OHSU study, sleep duration predicted life expectancy more strongly than diet, exercise, or loneliness.
What happens if I don't get enough sleep regularly?
Chronic insufficient sleep has been linked to reduced life expectancy, underscoring that "catching up" on sleep later isn't an effective substitute for consistent nightly rest.
What data was used in this sleep and longevity study?
Researchers analyzed six years (2019–2025) of national survey data collected by the CDC, giving them a large, representative sample to study the relationship between sleep and longevity.
Nicole's Apothecary Products in this Post
Sleep Blend Tincture
References
- Oregon Health & Science University. "Sleeping less than 7 hours could cut years off your life." ScienceDaily. ScienceDaily, 10 January 2026. https://www.sciencedaily.com/releases/2026/01/260108231414.htm
- Kathryn E McAuliffe, Madeline R Wary, Gemma V Pleas, Kiziah E S Pugmire, Courtney Lysiak, Nathan F Dieckmann, Brooke M Shafer, Andrew W McHill. Sleep insufficiency and life expectancy at the state-county level in the United States, 2019–2025. SLEEP Advances, 8 December 2025. https://academic.oup.com/sleepadvances/article/6/4/zpaf090/8373869
