Andrew Huberman· PhD
∙Cappuccio et al. (Sleep, 2010) — 1.38 million participants: sleeping under 6 hours raises all-cause mortality risk by 12%; the lowest mortality is consistently observed at 7–8 hours
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
∙Cappuccio et al. (Sleep, 2010) — 1.38 million participants: sleeping under 6 hours raises all-cause mortality risk by 12%; the lowest mortality is consistently observed at 7–8 hours
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∙Shen et al. (Scientific Reports, 2016) — 1.5 million participants: mortality follows a U-shaped curve, lowest at exactly 7 hours, rising sharply below 6 and above 9
Certainly what you find is that using the sweet spot of seven to nine hours, when you start to draw below seven hours, there is a relationship, which suggests that the shorter your sleep, the shorter your life. Short sleep in that regard predicts all cause mortality.
the quantity of sleep just as we've shown time and in time again was very predictive of all cause mortality using that sweet spot of 7 to n hours the shorter your sleep the shorter your life that's what the data seems to suggest
So people that are sleeping, you know, not getting enough sleep, they have a higher all-c cause mortality than people that are getting at least 7 to n hours of sleep. And the same for like more than 10, they have a higher all cause mortality than people getting between seven and and nine.
The overwhelming amount of sleep epidemiological research shows a U- or J-shaped curve with sleep and lifespan, with the sweet spot being consistently 7-hours of sleep.
Too little sleep equates to a 35% increase in all cause mortality
while too much equates to a 50% increase.
Less than 7 hours of sleep is associated with ~14% higher mortality
Too much (8–9 hours) can raise it up to 34%
Large-scale analyses published in the Journal of the American Heart Association show that both too little and too much sleep are both associated with increased cardiovascular and mortality risk.
if you look at all cause mortality and short sleep it's not even linear it's exponential you know it really is sleep will bend that curve of your lifespan in a downward direction with a dart into the ground when it starts to get short
if you look at all cause mortality and short sleep it's not even linear it's exponential
Of course, people with, you know, disrupted sleep, shorter, you know, much, much shorter sleep durations have a higher all cause mortality.
10 minutes of bright outdoor light within the first hour of waking anchors the circadian phase and improves sleep onset that night.
Morning sunlight exposure shifts the cortisol awakening response forward, improving daytime alertness.
Long-term morning sunlight reduces age-related macular degeneration risk.
Sleep regularity predicts all-cause mortality more strongly than sleep duration.
Tracking deep sleep on a wearable accurately reflects EEG-measured slow-wave sleep.
Caffeine has a half-life long enough that consumption after 2pm measurably degrades deep sleep in slow metabolizers.