Sleep is the foundation of longevity

If you only fix one thing this year, fix your sleep.

Across every major longevity study, sleep duration and quality correlate with lifespan more reliably than diet, exercise, or supplements. The mechanism is simple: deep sleep is when your glymphatic system clears metabolic waste from the brain, your body repairs cardiovascular tissue, and growth hormone is released.

What "good sleep" actually means

• Duration: 7–9 hours consistently. Less than 6 raises all-cause mortality risk by ~13%.
• Consistency: going to bed and waking up at the same time matters as much as duration.
• Quality: deep sleep + REM cycles, uninterrupted by alcohol, late caffeine, or blue light.

Three changes that move the needle this week

1. Cut caffeine after 2pm. Half-life is 5–7 hours; coffee at 4pm is still in your system at midnight.
2. Cool the room. 16–19°C / 60–67°F is the sweet spot.
3. Same wake time every day, even on weekends. Your circadian rhythm rewards consistency.

If your Vitality dashboard shows sleep below your goal for three weeks running, the highest-ROI change isn't a new supplement — it's protecting your bedtime.