A Sleep Routine That Helps Maintain The Body's Youthfulness Has Been Identified
- 13.11.2026, 23:05
It has a beneficial effect on the brain, heart, and immune system.
The body’s aging process can be slowed by getting a certain amount of sleep—between 6.4 and 7.8 hours per day. Scientists at Columbia University in the U.S. reached this conclusion after analyzing data from nearly half a million people in the UK Biobank. The researchers assessed 23 biological “clocks” of aging, covering 17 systems and structures of the body, including the brain, heart, lungs, and immune system. The worst indicators were found among both those who sleep less than six hours and those who sleep more than eight.
According to Interia, the exact optimal amount of sleep varied depending on the specific organ and the participants’ gender—there is no single ideal number for everyone.
The researchers noted a U-shaped relationship: the least favorable results were observed at both ends of the scale, while the best results were found in the middle. According to their explanation, chronic sleep deprivation can disrupt hormonal balance, heighten the stress response, and hinder the body’s recovery. It can also affect the regulation of blood sugar levels and blood pressure. The situation is more complex when it comes to prolonged sleep. In and of itself, it is not necessarily harmful to health, but it may be associated with chronic diseases, mental disorders, or problems with the quality of nighttime rest.
The study’s authors emphasize that the identified link does not prove that sleep duration itself directly accelerates or slows down aging. It may simply be an indicator of the body’s overall condition.
The researchers also showed that sleep duration is linked not only to indicators of aging but also to the risk of a number of diseases. Those who slept less than six hours were more likely to experience depression, anxiety disorders, and obesity. They were also more likely to have type 2 diabetes, hypertension, ischemic heart disease, and heart rhythm disorders. At the same time, both short and long sleep durations were associated with an increased risk of diseases of the respiratory and digestive systems. These include asthma, chronic obstructive pulmonary disease, gastritis, and gastroesophageal reflux.
Although the results indicate a range of 6.4–7.8 hours, this does not mean that sleep should be limited to seven hours. The U.S. Centers for Disease Control and Prevention (CDC) recommends that adults aged 18 to 60 get at least seven hours of sleep per day. Polish health resources, meanwhile, cite a range of seven to nine hours for most adults. Sleep needs depend on age, health status, and individual characteristics, as well as on how rested a person feels upon waking.
Simply spending time in bed does not guarantee full recovery. If sleep is shallow, interrupted, or accompanied by breathing problems, the body may not rest properly. Therefore, experts advise paying attention not only to the duration but also to the quality and regularity of nighttime rest. In particular, it’s a good idea to go to sleep and wake up at the same time every day, including on weekends, and to keep the bedroom quiet, dark, and cool. Before bed, it’s best to limit phone and computer use and avoid late-night coffee, alcohol, and heavy meals. Loud snoring, sleep apnea, and severe daytime sleepiness are reasons to see a doctor.
We previously discussed how many hours of sleep are needed to age more slowly. Researchers at Columbia University analyzed data from nearly half a million people and 23 biological markers of aging across 17 body systems. The most favorable health indicators were found among those who slept between 6.4 and 7.8 hours per day, while those who slept less than six or more than eight hours were more likely to show signs of accelerated aging.
We’ve also written about how sleep deprivation makes people feel older. Scientists at the Karolinska Institute in Stockholm found that two consecutive sleepless nights can make a person feel more than four years older. If a person sleeps four hours for two nights in a row, they feel, on average, 4.4 years older than their actual age.