Sleep and Longevity: Why Rhythm Matters More Than Duration
New research shows that a consistent sleep schedule can protect heart, brain, and overall health as we age
.svg)
Sleep plays a central role in healthy aging. It influences the immune system, cardiovascular system, metabolism and brain health. While for a long time the focus was primarily on the amount of sleep, current findings focus primarily on the regularity of sleep.
The role of sleep in old age
As we get older, sleep changes. Many people sleep more easily, wake up more often, and go to bed earlier. Deep sleep phases are also becoming shorter, which does not necessarily mean that less sleep is needed. Rather, the quality and regularity of sleep are becoming increasingly important.
Sleep is a vital process in which body and mind regenerate. During sleep, heart rate and blood pressure are reduced, metabolism is optimized, and repair mechanisms are activated. Sleep also strengthens the immune system and supports the processing of experiences in the brain. Prolonged lack of sleep impairs neuronal functions, increases the vulnerability to cardiovascular diseases, diabetes mellitus and may reduce cognitive performance. Sleep is therefore an essential component of health and well-being in old age.
Read here Why restful sleep is essential
Why does sleep change with age?
Many older people notice that they get tired earlier and also wake up earlier than when they were younger. This is due to the postponement of the so-called Circadian Rhythm Together — the internal clock that controls sleep and wakefulness. Similar to jet lag, this rhythm is shifting, except that this effect is permanent due to age.
At the same time, as we age, the body produces less melatonin — the hormone that is released in the dark, triggers fatigue and prepares the body for sleep. This often makes falling asleep more difficult. Deep sleep phases are also becoming shorter and sleep is becoming easier. As a result, people wake up more often at night or the feeling that they have not had a good night's sleep. Health factors such as pain, metabolic disorders or hormonal changes also play a role. In addition, medications — such as blood pressure reducers or cortisone preparations — can influence sleep patterns and sleep quality.
Constant sleep as a protective factor
A Chinese Cohort Study From 2024 found out: Anyone who sleeps between seven and eight hours regularly over the years, without major fluctuations, has a better chance of aging healthily. This lowers the risk of cardiovascular diseases, stabilizes mental performance and reduces inflammatory processes in the body.
“One Study With more than 4000 participants, showed that people with regular sleep times were able to reduce their risk of heart attacks by up to 23%.”
Regularity not only means sleeping the same amount of time every night, but also going to bed and waking up at the same time. The body reacts sensitively to changing sleep times — similar to permanent mini jet lag. Such fluctuations can trigger stress reactions in the body, which in turn increase inflammatory processes and put a strain on the heart and brain in the long term.
Cardiological too studies Confirm this connection: Irregular sleep is a risk factor for serious cardiovascular events. And even among patients with heart failure, it was found that even moderate deviations in sleep patterns doubled the risk of complications following a hospital stay.
Older people in particular therefore benefit in particular from a stable daily routine with fixed routines. Even short afternoon naps are okay as long as they don't disturb your night's sleep.
The optimal sleep duration — it varies from person to person
Another study showed a so-called U-curve: Both very short and very long sleep times are associated with negative effects. For overweight or obese people, the optimal range was sometimes even slightly lower, around five to six hours.
These findings make it clear that blanket recommendations are not right for everyone. The decisive factor is whether you feel relaxed and efficient after sleep. Some people need a little more sleep, others need a little less sleep. More important than the exact number of hours is that sleep is restful, regular and undisturbed.
Anyone who suffers from chronic illnesses or takes many medications should discuss the issue individually with a doctor — i.e. to rule out side effects or sleep-disrupting substances.
Sleep problems in old age — understand the causes
Sleep disorders usually result from a combination of several factors: physical complaints such as osteoarthritis or heart problems, psychological stress such as loneliness or anxiety, hormonal changes or external influences such as noise. Lifestyle also plays a role: less exercise, irregular daily structure or spending too much time in bed can disrupt the natural sleep/wake rhythm.
Common challenges
- Trouble falling asleep
- Wake up at night
- Early morning awakening
- Influence of medications or health problems
Particularly in old age, the risk of sleeping pills having unwanted side effects, such as increased risk of falling or addiction, increases. Therefore, the recommendation, to rely on non-pharmacological measures first.
The most common sleep myths
“You automatically need less sleep as you get older.”
Wrong older people often sleep more easily and wake up more often, but the sleep requirement remains similar to younger people — usually seven to eight hours.
“A glass of wine helps you fall asleep.”
Alcohol may make it easier to fall asleep, but it disrupts deep sleep and leads to restless, less restful sleep.
“Sleep aids are a safe solution.”
Many remedies involve risks such as the risk of falling, addiction or interactions with other medications. Long-term strategies such as light therapy, exercise and fixed routines are better.
Improve sleep quality — balance day and night
Good sleep starts during the day, not just in the evening. Regular exercise and plenty of daylight help to stabilize the internal clock. Anyone who receives too little sunlight produces less melatonin and often has problems getting tired in the evening.
Evening rituals signal a smooth transition into the night for the body. Such habits create a strong foundation for restful sleep in the long term and often work better than short-term solutions such as medication or alcohol.
“A specific tip is to go to bed and get up at the same time every day — even on weekends — in order to adjust your body to a fixed rhythm. If possible, screen devices should be switched off one hour before bedtime so that the blue light does not make falling asleep difficult.”
Practical tips
- Fixed Sleeping and Waking Times — Preferably at the same time every day
- Lots of Light in the Morning, Darkness in the Evening To stabilize the internal clock
- Daytime exercise, but not immediately before bedtime
- Quiet, dark sleeping environment With a pleasant temperature
- Low in caffeine and alcohol In the evening
- Relaxation exercises Such as breathing exercises or reading
Conclusion: Regularity counts
A healthy night's sleep is much more than just “enough hours in bed.” Current research shows: People who sleep consistently and regularly age healthier. Especially at an older age, it is important to pay attention to stability and quality. Regular sleep is not a luxury, but a simple yet effective measure to strengthen your health into old age. If problems persist, sleep aids should not be used prematurely — natural measures are often the more sustainable option.
More interesting articles:
References
- Park, S.J., Park, J., Kim, B.S. et al. The impact of sleep health on cardiovascular and all-cause mortality in the general population. Sci Rep, 30034 (2025). https://doi.org/10.1038/s41598-025-15828-6
- Windred DP, Burns AC, Lane JM, Saxena R, Rutter MK, Cain SW, Phillips AJK Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study. Sleep. 2024 Jan 11; 47 (1) :zsad253. doi: 10.1093/sleep/zsad253. PMID: 37738616; PMCID: PMC10782501.
- Chaput JP, Biswas RK, Ahmadi M, Cistulli PA, Rajaratnam SMW, Bian W, St-Onge MP, Stamatakis E. Sleep regularity and major adverse cardiovascular events: a device-based prospective study in 72 269 UK adults. J Epidemiol Community Health. 2025 Mar 10; 79 (4) :257-264. doi: 10.1136/jech-2024-222795. PMID: 39603689; PMCID: PMC12066246.
- Roh J et al. (2025). Regular sleep schedule and recovery after hospitalization for heart failure.
Oregon Health & Science University Study. OHSU News Release - Sletten TL et al. (2023). The importance of sleep regularity: a consensus statement.
Sleep Medicine Reviews. DOI: 10.1016/j.smrv.2023.101893
Publiziert
26.9.2025
Kategorie
Health
Experte
Sleep plays a central role in healthy aging. It influences the immune system, cardiovascular system, metabolism and brain health. While for a long time the focus was primarily on the amount of sleep, current findings focus primarily on the regularity of sleep.
The role of sleep in old age
As we get older, sleep changes. Many people sleep more easily, wake up more often, and go to bed earlier. Deep sleep phases are also becoming shorter, which does not necessarily mean that less sleep is needed. Rather, the quality and regularity of sleep are becoming increasingly important.
Sleep is a vital process in which body and mind regenerate. During sleep, heart rate and blood pressure are reduced, metabolism is optimized, and repair mechanisms are activated. Sleep also strengthens the immune system and supports the processing of experiences in the brain. Prolonged lack of sleep impairs neuronal functions, increases the vulnerability to cardiovascular diseases, diabetes mellitus and may reduce cognitive performance. Sleep is therefore an essential component of health and well-being in old age.
Read here Why restful sleep is essential
Why does sleep change with age?
Many older people notice that they get tired earlier and also wake up earlier than when they were younger. This is due to the postponement of the so-called Circadian Rhythm Together — the internal clock that controls sleep and wakefulness. Similar to jet lag, this rhythm is shifting, except that this effect is permanent due to age.
At the same time, as we age, the body produces less melatonin — the hormone that is released in the dark, triggers fatigue and prepares the body for sleep. This often makes falling asleep more difficult. Deep sleep phases are also becoming shorter and sleep is becoming easier. As a result, people wake up more often at night or the feeling that they have not had a good night's sleep. Health factors such as pain, metabolic disorders or hormonal changes also play a role. In addition, medications — such as blood pressure reducers or cortisone preparations — can influence sleep patterns and sleep quality.
Constant sleep as a protective factor
A Chinese Cohort Study From 2024 found out: Anyone who sleeps between seven and eight hours regularly over the years, without major fluctuations, has a better chance of aging healthily. This lowers the risk of cardiovascular diseases, stabilizes mental performance and reduces inflammatory processes in the body.
“One Study With more than 4000 participants, showed that people with regular sleep times were able to reduce their risk of heart attacks by up to 23%.”
Regularity not only means sleeping the same amount of time every night, but also going to bed and waking up at the same time. The body reacts sensitively to changing sleep times — similar to permanent mini jet lag. Such fluctuations can trigger stress reactions in the body, which in turn increase inflammatory processes and put a strain on the heart and brain in the long term.
Cardiological too studies Confirm this connection: Irregular sleep is a risk factor for serious cardiovascular events. And even among patients with heart failure, it was found that even moderate deviations in sleep patterns doubled the risk of complications following a hospital stay.
Older people in particular therefore benefit in particular from a stable daily routine with fixed routines. Even short afternoon naps are okay as long as they don't disturb your night's sleep.
The optimal sleep duration — it varies from person to person
Another study showed a so-called U-curve: Both very short and very long sleep times are associated with negative effects. For overweight or obese people, the optimal range was sometimes even slightly lower, around five to six hours.
These findings make it clear that blanket recommendations are not right for everyone. The decisive factor is whether you feel relaxed and efficient after sleep. Some people need a little more sleep, others need a little less sleep. More important than the exact number of hours is that sleep is restful, regular and undisturbed.
Anyone who suffers from chronic illnesses or takes many medications should discuss the issue individually with a doctor — i.e. to rule out side effects or sleep-disrupting substances.
Sleep problems in old age — understand the causes
Sleep disorders usually result from a combination of several factors: physical complaints such as osteoarthritis or heart problems, psychological stress such as loneliness or anxiety, hormonal changes or external influences such as noise. Lifestyle also plays a role: less exercise, irregular daily structure or spending too much time in bed can disrupt the natural sleep/wake rhythm.
Common challenges
- Trouble falling asleep
- Wake up at night
- Early morning awakening
- Influence of medications or health problems
Particularly in old age, the risk of sleeping pills having unwanted side effects, such as increased risk of falling or addiction, increases. Therefore, the recommendation, to rely on non-pharmacological measures first.
The most common sleep myths
“You automatically need less sleep as you get older.”
Wrong older people often sleep more easily and wake up more often, but the sleep requirement remains similar to younger people — usually seven to eight hours.
“A glass of wine helps you fall asleep.”
Alcohol may make it easier to fall asleep, but it disrupts deep sleep and leads to restless, less restful sleep.
“Sleep aids are a safe solution.”
Many remedies involve risks such as the risk of falling, addiction or interactions with other medications. Long-term strategies such as light therapy, exercise and fixed routines are better.
Improve sleep quality — balance day and night
Good sleep starts during the day, not just in the evening. Regular exercise and plenty of daylight help to stabilize the internal clock. Anyone who receives too little sunlight produces less melatonin and often has problems getting tired in the evening.
Evening rituals signal a smooth transition into the night for the body. Such habits create a strong foundation for restful sleep in the long term and often work better than short-term solutions such as medication or alcohol.
“A specific tip is to go to bed and get up at the same time every day — even on weekends — in order to adjust your body to a fixed rhythm. If possible, screen devices should be switched off one hour before bedtime so that the blue light does not make falling asleep difficult.”
Practical tips
- Fixed Sleeping and Waking Times — Preferably at the same time every day
- Lots of Light in the Morning, Darkness in the Evening To stabilize the internal clock
- Daytime exercise, but not immediately before bedtime
- Quiet, dark sleeping environment With a pleasant temperature
- Low in caffeine and alcohol In the evening
- Relaxation exercises Such as breathing exercises or reading
Conclusion: Regularity counts
A healthy night's sleep is much more than just “enough hours in bed.” Current research shows: People who sleep consistently and regularly age healthier. Especially at an older age, it is important to pay attention to stability and quality. Regular sleep is not a luxury, but a simple yet effective measure to strengthen your health into old age. If problems persist, sleep aids should not be used prematurely — natural measures are often the more sustainable option.
More interesting articles:
Experte
Referenzen
- Park, S.J., Park, J., Kim, B.S. et al. The impact of sleep health on cardiovascular and all-cause mortality in the general population. Sci Rep, 30034 (2025). https://doi.org/10.1038/s41598-025-15828-6
- Windred DP, Burns AC, Lane JM, Saxena R, Rutter MK, Cain SW, Phillips AJK Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study. Sleep. 2024 Jan 11; 47 (1) :zsad253. doi: 10.1093/sleep/zsad253. PMID: 37738616; PMCID: PMC10782501.
- Chaput JP, Biswas RK, Ahmadi M, Cistulli PA, Rajaratnam SMW, Bian W, St-Onge MP, Stamatakis E. Sleep regularity and major adverse cardiovascular events: a device-based prospective study in 72 269 UK adults. J Epidemiol Community Health. 2025 Mar 10; 79 (4) :257-264. doi: 10.1136/jech-2024-222795. PMID: 39603689; PMCID: PMC12066246.
- Roh J et al. (2025). Regular sleep schedule and recovery after hospitalization for heart failure.
Oregon Health & Science University Study. OHSU News Release - Sletten TL et al. (2023). The importance of sleep regularity: a consensus statement.
Sleep Medicine Reviews. DOI: 10.1016/j.smrv.2023.101893
Publiziert
26.9.2025
Kategorie
Health
Follow us
