New research suggests that both insufficient and excessive sleep may accelerate biological aging and increase the risk of disease, highlighting the importance of finding an optimal sleep duration for longevity.
A recent study published in the journal Nature indicates that sleep duration may significantly influence longevity. Researchers from Columbia University analyzed global biobank data from approximately 500,000 individuals who provided self-reported information about their sleep patterns, including naps.
The study found that both short and long sleep durations were associated with signs of “older biology,” suggesting that how long one sleeps could be linked to overall health and lifespan. The researchers compared reported sleep durations with 23 biological aging clocks, which estimate whether various parts of the body appear biologically older or younger than the individual’s chronological age.
Results showed that both insufficient and excessive sleep correlated with indicators of increased biological age. Additionally, these sleep patterns were associated with a higher risk of future diseases and all-cause mortality. In nine of the aging clocks examined, statistically significant links between sleep and aging were identified, affecting the brain, heart, immune system, and skin.
The study revealed that women who slept between 6.5 to 7.8 hours and men who slept between 6.4 to 7.7 hours exhibited the “lowest biological age gap.” Conversely, longer sleep durations were more strongly linked to psychiatric-related outcomes, while shorter sleep durations had more pronounced effects on physical health, impacting cardiovascular, metabolic, musculoskeletal, psychiatric, neurological, pulmonary, and gastrointestinal conditions.
The findings also demonstrated a U-shaped relationship between sleep duration and mortality risk. Short sleep was associated with a 50% higher relative risk for all-cause mortality, while longer sleep correlated with a 40% higher risk. However, the researchers acknowledged that self-reported sleep data presents limitations, and the observational nature of the study does not establish a definitive causal relationship between sleep duration and aging.
Dr. Saema Tahir, a board-certified sleep medicine physician based in New York, commented on the study’s findings in an interview with Fox News Digital. She emphasized the critical role of sleep in the body’s repair processes, including cellular restoration, immune regulation, hormonal balance, and the clearance of metabolic waste from the brain through the glymphatic system.
“When sleep is consistently too short or too long, those processes get disrupted,” Dr. Tahir explained. “Over time, that disruption accumulates at the cellular level.” She noted that this disruption is evidenced by increased inflammatory markers and cellular changes, which are indicative of accelerated aging.
Dr. Tahir cautioned against treating the recommended sleep duration of six to eight hours as a strict guideline, as sleep needs can vary significantly among individuals. For instance, a healthy 25-year-old may have different sleep requirements compared to a 70-year-old with cardiovascular disease.
“I advise my patients to use that range as a starting framework, but to pay attention to how they feel,” she said. “Are you waking up refreshed? Can you stay alert throughout the day without relying on caffeine? Those functional cues are just as important as the number of hours slept.”
She also noted that certain groups, such as pregnant women, athletes, and individuals recovering from illness, may experience considerable shifts in their sleep needs.
“While sleep duration is important, achieving adequate sleep quality and REM sleep is crucial for our bodies to heal, clear, process, and repair,” Dr. Tahir stated. “Those who fail to attain quality sleep often struggle with health issues.” She pointed out that some patients may log seven hours of sleep but spend most of that time in light sleep, barely reaching the restorative deep slow-wave or REM stages. These individuals may age just as poorly, if not worse, than those who get six hours of high-quality sleep.
Deep sleep is when growth hormone is released and tissue repair is maximized, while REM sleep is essential for cognitive health and emotional regulation. Dr. Tahir emphasized that focusing solely on sleep duration without addressing issues like sleep fragmentation, sleep apnea, or poor sleep architecture misses the broader picture.
The key takeaway from this study, according to Dr. Tahir, is that sleep should not be viewed as a “lifestyle luxury” but rather as a “biological necessity” with measurable consequences for aging and overall health. She noted a cultural tendency to view sleep deprivation as a “badge of productivity,” which she actively challenges. However, she also cautioned against developing health anxiety over sleep, as this can exacerbate sleep issues.
In conclusion, Dr. Tahir highlighted that “consistent, good-quality sleep is one of the most accessible tools we have for healthy aging.” She noted that it does not require a prescription or costly interventions—just prioritization.
According to Fox News, the findings underscore the importance of finding a sleep duration that supports both health and longevity.