Sleep is a foundational daily process supporting repair, metabolism, memory, immune function, and mood. Both too little and too much track with higher risk of death, heart disease, diabetes, and cognitive decline, with lowest risk around seven hours of regular, good-quality sleep. Protecting adequate, consistent, restorative sleep is a high-value, low-cost longevity pillar. (Full Review)
| Marker | Target | Why |
|---|---|---|
| Sleep duration (actigraphy/wearable) | 7–9 h/night | Core exposure linked to longevity |
| Sleep efficiency | >85% | Time asleep vs. time in bed; flags fragmentation |
| Blood pressure (incl. nocturnal dip) | <120/80 mmHg; >10% nighttime dip | Sleep supports healthy nighttime BP fall |
| Fasting glucose | 70–90 mg/dL | Short sleep worsens glucose control |
| HbA1c | <5.4% | Reflects average blood sugar over ~3 months |
| hs-CRP | <1.0 mg/L | Tracks sleep-related inflammation |
| Resting heart rate / HRV | Lower resting HR; higher HRV for the individual | Reflects recovery and autonomic balance |
| Apnea-Hypopnea Index (AHI) | <5 events/h | Detects obstructive sleep apnea |
| Ferritin (if restless legs suspected) | 50–75+ ng/mL | Low iron stores worsen restless legs |
Cadence: Baseline 1–2 week sleep log or wearable record plus cardiometabolic labs; reassess at 4–8 weeks after establishing new habits, then every 6–12 months (or sooner if a sleep disorder is suspected)