Poor sleep reduces life expectancy more than poor diet and sedentary lifestyle, says study
With the intense routine and accumulation of commitments, many people face sleepless nights. This common scenario, however, can have more serious consequences than imagined, directly impacting longevity. Recently, research published in the United States revealed that lack of sleep is one of the factors that most contributes to reducing life expectancy, even surpassing the influence of an inadequate diet or lack of physical exercise.
Details about the study that highlights the importance of sleep
The investigation was led by researchers at Oregon Health and Science University, who used an extensive national database to analyze the correlation between various health habits and the population’s life expectancy. For the analysis, experts compared the average life expectancy in 3,143 American counties with information on health behaviors collected by the Centers for Disease Control and Prevention (CDC) between the years 2019 and 2025.
The results showed that insufficient sleep, characterized by less than seven hours of rest in a 24-hour period for adults, was strongly associated with a shorter life expectancy. Among all the behaviors evaluated, only smoking demonstrated an even greater impact on people’s longevity, highlighting the severity of the problem.
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The researchers observed that the negative effect of too few hours of sleep was more pronounced than the impact of diet, lack of physical activity and even loneliness. Vânia D’Almeida, professor of medicine at Unifesp and sleep researcher, emphasizes that the rest period is crucial for the body to perform vital functions. She highlights that there is “a lot of evidence that shows an increase in diseases, including cancer, immunological diseases, diabetes, hypertension, heart attack and metabolic diseases due to poor sleep quality.” The expert reinforces the need for “the preservation of people’s sleep to be seen as a health policy”, especially in a society that values productivity.
It is important to highlight that, although research points to the impact of sleep as superior to that of diet and physical activity in certain aspects, experts warn that these three pillars are interconnected. A good diet and regular physical exercise are essential elements to ensure a good quality of sleep.
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Is it possible to make up for sleepless nights on other days?
A common belief is that it is possible to “catch up” on sleep lost during the week by sleeping more on weekends. However, this habit, known as “social jet lag,” is not effective. The scientific consensus establishes that the ideal volume of sleep is a daily need, not a weekly one.
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As Vânia D’Almeida explains, “catching up on sleep later doesn’t exist. When you sleep more, your metabolism can’t adjust what it lost days before.” Doctor Erika Treptow, from the Sleep Institute, reinforces the seriousness of the topic and the importance of reviewing habits, arguing that sleep be treated as a public health issue. Treptow mentions that “unfortunately, in recent years we are seeing that we are increasingly sleeping less. Work, the difficulty of getting around cities, the pressure for productivity… It is not possible to recover from days of sleepless nights, and this will have consequences”.
More than quantity: the importance of sleep quality for health
Even after seven hours of sleep, many people may wake up feeling like they haven’t rested properly. This happens because restful sleep depends not only on duration, but mainly on its quality. Lying down for hours on end does not guarantee rest if there are constant interruptions or if the deepest stages of sleep are not reached.
- Amount:Respect the volume of hours of sleep recommended for each age group.
- Quality:Ensure a deep and continuous sleep, without many awakenings. This involves avoiding heavy meals at night and seeking medical help in cases of disorders such as apnea.
- Regularity:Maintain a fixed bedtime and wake-up time every day, including weekends.
Effective strategies to improve your sleep quality
- Have regular bedtime and wake-up times.
- Avoid using electronic devices before bed.
- Maintain a consistent and relaxing nighttime routine.
- Reduce exposure to artificial lights at night.
- Avoid heavy meals or meals too close to bedtime.
- Practice physical activity regularly, but not too close to rest time.
