How Much Sleep Do You Really Need to Live Longer?

how much sleep do you need to live longer

People wear their lack of sleep like a badge of honor.

You often hear them say things like, “I’ll sleep when I’m dead.”

And they’re right–chances are, they’ll be dead sooner because they’re not getting sufficient sleep.

Sleeping is NOT a weakness.

It’s actually a superpower.

But there is a “sweet spot” when it comes to sleep (more on that in a sec). Too much can also be detrimental to your health and longevity.

Sleep duration and disturbances affect testosterone levels, muscle mass, and strength. A single night of sleep deprivation is sufficient to induce anabolic resistance and a pro-catabolic environment.

More alarmingly, if you sleep too little or too much, you have a much greater risk of getting heart disease and cancer and dying years sooner.

So what’s the sleep sweet spot?

7 hours.

7-hour sleepers experience the lowest risks for all-cause mortality, cancer, and cardiovascular disease, whereas those at the shortest (< 7 hours) and longest sleep durations (> 8 hours) have significantly higher mortality risks.

Make sleep a priority.

Get your 7 hours. Make it a habit.

And get stronger, get fitter, and live longer.


1. Grandner MA, Hale L, Moore M, Patel NP. Mortality associated with short sleep duration: The evidence, the possible mechanisms, and the future. Sleep Med Rev. 2010 Jun;14(3):191-203. doi: 10.1016/j.smrv.2009.07.006. Epub 2009 Nov 25. PMID: 19932976; PMCID: PMC2856739.

2. Lamon S, Morabito A, Arentson-Lantz E, Knowles O, Vincent GE, Condo D, Alexander SE, Garnham A, Paddon-Jones D, Aisbett B. The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. Physiol Rep. 2021 Jan;9(1):e14660. doi: 10.14814/phy2.14660. PMID: 33400856; PMCID: PMC7785053.

3. Auyeung, T. W., Kwok, T., Leung, J., Lee, J. S. W., Ohlsson, C., Vandenput, L., Wing, Y. K., & Woo, J. (2015). Sleep Duration and Disturbances Were Associated With Testosterone Level, Muscle Mass, and Muscle Strength—A Cross-Sectional Study in 1274 Older Men. Journal of the American Medical Directors Association, 16(7), 630.e1-630.e6.

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