In our fast-paced, always-connected world, sleep is often treated as a luxury rather than a necessity. However, new research from Oregon Health & Science University (OHSU) puts this mindset to rest with findings that should make everyone reconsider their bedtime habits. The study, published in the journal Sleep Advances, reveals that insufficient sleep is strongly associated with decreased life expectancy, ranking as the second-most impactful behavioral factor for longevity—surpassing diet, exercise, and even loneliness.
The Study That Shook the Sleep World
Researchers at OHSU conducted a comprehensive analysis using county-level data from across the United States between 2019 and 2025. By comparing average life expectancy data with comprehensive survey information collected by the Centers for Disease Control and Prevention (CDC), they uncovered a striking correlation between sleep sufficiency and longevity that exceeded expectations.
“I didn’t expect it to be so strongly correlated to life expectancy,” said senior author Andrew McHill, Ph.D., associate professor in the OHSU School of Nursing, the OHSU School of Medicine, and OHSU’s Oregon Institute of Occupational Health Sciences. “We’ve always thought sleep is important, but this research really drives that point home: People really should strive to get seven to nine hours of sleep if at all possible.”
A Behavioral Factor Second Only to Smoking
The study’s most eye-opening finding is that sleep’s impact on life expectancy surpasses that of diet, exercise, and loneliness—and ranks second only to smoking among behavioral factors. This revelation places sleep at the forefront of public health considerations, suggesting that improving sleep habits could have a more significant impact on longevity than previously thought.
McHill and his team were particularly surprised by how strongly insufficient sleep “swamped the impact of diet and exercise as a predictor of life expectancy,” according to their findings. “It’s intuitive and makes a lot of sense, but it was still striking to see it materialize so strongly in all of these models,” McHill noted.
The Science Behind Sleep and Longevity
While the exact mechanisms weren’t detailed in this particular study, the researchers pointed to sleep’s influence on three critical bodily functions:
- Cardiovascular health – Sleep plays a vital role in heart function and blood pressure regulation
- Immune system – Quality sleep is essential for maintaining a robust immune response
- Brain function – Sleep is crucial for cognitive performance and neurological health
McHill emphasized that sleep should be prioritized at least as much as diet and exercise. “Sometimes, we think of sleep as something we can set aside and maybe put off until later or on the weekend,” he said. “Getting a good night’s sleep will improve how you feel but also how long you live.”
The 7-9 Hour Recommendation
The research used the CDC’s definition of sufficient sleep—seven hours per night—as its baseline. This aligns with recommendations from both the American Academy of Sleep Medicine and the Sleep Research Society, which both recommend 7-9 hours of sleep per night for adults aged 18-64.
The Mayo Clinic also supports this recommendation, noting that most adults need at least seven hours of sleep for optimal health, with most people not requiring more than eight hours to feel well-rested.
The Sleep Deficit Crisis in America
The findings take on greater significance when viewed against the backdrop of America’s ongoing sleep deficit crisis. According to current CDC data, approximately one-third of American adults don’t get sufficient sleep on a regular basis. A study by Flinders University analyzing more than 28 million days of real-world health data found that fewer than 13% of people consistently meet recommended sleep targets.
This widespread sleep insufficiency has far-reaching implications. Research published in various journals has demonstrated that poor sleep accelerates aging and elevates mortality risk by 10-20%, with 7-9 hours per night of uninterrupted, restorative slumber being essential for cellular repair, hormone regulation, immunity boosting, and brain protection.
Why Americans Struggle with Sleep
Several factors contribute to America’s sleep deficiency:
- Technology overuse – Screen time before bed disrupts natural circadian rhythms
- Work stress – Long hours and job pressures often push sleep to the bottom of priority lists
- Urban lifestyle – Noise pollution and light pollution in cities can interfere with sleep quality
- Poor sleep hygiene – Irregular bedtimes and stimulating activities before sleep hinder rest
Rethinking Our Health Priorities
The OHSU study challenges conventional wisdom about health priorities. While diet and exercise have long been the focus of public health campaigns, this research suggests that sleep may be the most critical factor for longevity. The findings support a growing body of evidence highlighting sleep as a foundational pillar of health.
As Matthew Walker, Ph.D., a renowned sleep researcher, has noted in his work featured on the Peter Attia podcast, sleep’s impact on exercise performance, appetite regulation, memory, and overall health is profound and often underestimated. The idea that we can compensate for poor sleep with better diet or more exercise appears to be misguided according to this latest research.
Longevity Benefits Beyond Just Living Longer
The benefits of meeting the 7-9 hour recommendation extend beyond longevity. Studies have shown that adequate sleep contributes to:
- Improved cognitive function and memory consolidation
- Better emotional regulation and mental health
- Enhanced immune system function
- More effective weight management
- Better athletic performance and recovery
Practical Steps for Better Sleep
While the research may seem daunting, especially for those who regularly fall short of the recommended seven hours, there are practical steps people can take to improve their sleep:
- Maintain consistent bedtimes – Going to bed and waking up at the same time daily, even on weekends
- Create a sleep-friendly environment – Keep bedrooms cool, dark, and quiet
- Limit screen time before bed – Avoid electronic devices at least one hour before sleep
- Watch caffeine intake – Avoid caffeine in the afternoon and evening
- Establish a pre-sleep routine – Engage in relaxing activities to signal bedtime to your body
A Wake-Up Call for Public Health
The OHSU study serves as a wake-up call—for both individuals and public health officials. Given that sleep’s impact on longevity surpasses diet and exercise, perhaps it’s time to give sleep the attention it deserves in wellness discussions and health recommendations.
As Dr. McHill emphasized, “This research shows that we need to prioritize sleep at least as much as we do to what we eat or how we exercise.” With approximately 84 million American adults not regularly getting the recommended amount of sleep, addressing this public health issue could have massive implications for life expectancy and quality of life across the nation.
In our sleep-deprived society, the message from OHSU researchers is clear: Getting adequate sleep isn’t just about feeling rested tomorrow—it’s an investment in how long and how well you’ll live.
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