How to Add 12-14 Years to Your Lifespan Starting Now
Adding roughly 10–14 extra years of life is achievable for many people by consistently following a small set of scientifically proven lifestyle habits, especially when started by midlife
Want to Live Longer? Get Adequate Sleep
At the KAHN CENTER, we take a holistic approach to healthspan and lifespan. Sleep sufficiency and quality is a major focus of our efforts and many patients undergo home sleep testing (HST).
It is known that millions of Americans obtain insufficient sleep daily defined as <7 hours sleep in a 24 hour period. yet it is unknown the relationship between sleep and life expectancy by county across the United States.
A new study examined the relationship between sleep insufficiency and survival.
STUDY METHODS
Using the 2019-2025 Centers for Disease Control and Prevention Behavioral Risk Factor Surveillance System surveys, we tested the associations between insufficient sleep and life expectancy at the county level while controlling for common adverse health behaviors (i.e., smoking, diet, and inactivity) across multiple years (2019-2025).
RESULTS
Insufficient sleep was significantly negatively correlated with life expectancy in most states from 2019-2025. There was a relationship between less sleep insufficiency and longer life expectancy.
Moreover, sleep insufficiency was significantly associated with lower life expectancy when controlling for traditional predictors of mortality, with only smoking displaying a stronger association.
CONCLUSIONS
This study demonstrates the importance of adequate sleep in all communities regardless of income level, access to health care services, or geographical classification.
The power of averaging <7 hours of sleep daily was second only to smoking for reducing lifespan.
Sleep pathology like obstructive sleep apnea and restless leg syndrome need to be considered and frequent use of HST is the norm at the KAHN CENTER. Sleep hygiene needs to be stressed (cold room, dark room, white noise for some). Safe sleep aids like low dose melatonin, magnesium, glycine, and herbal preparations may be of value. Consistent bedtimes and waking times are taught. Avoidance of stimulants, bright lights, heavy meals, and exercise close to bedtime is important.
A long life may require a long sleeping interval.
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