PORTLAND, Ore. — Emerging research from the Oregon Health & Science University (OHSU) has revealed that insufficient sleep may reduce life expectancy more significantly than poor diet or lack of physical activity. Published in the journal Sleep Advances, the study analyzed nationwide data from the Centers for Disease Control and Prevention (CDC) to identify behavioral factors influencing longevity across U.S. counties.
Senior author Andrew McHill, Ph.D., associate professor and director of the Sleep, Chronobiology, and Health Laboratory at OHSU, expressed surprise at the strength of the correlation between inadequate sleep and mortality risk. “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,” McHill said. The study found that poor sleep was the top behavioral driver of mortality risk in every state, second only to smoking.
Psychiatrist Dr. Daniel Amen, founder of Amen Clinics in California, emphasized the critical role sleep plays in brain function and long-term health. “When you sleep, your brain cleans and washes itself,” Amen explained in a recent interview. “If you don’t sleep seven to nine hours at night, your brain looks older than you are — there’s less blood flow, and it increases inflammation in the brain.” He warned that insufficient sleep impairs the brain’s ability to remove toxins accumulated during waking hours, which can accelerate cognitive decline.
Dr. Amen also highlighted how poor sleep can create a vicious cycle of unhealthy behaviors. “If your brain has less activity in the front part, not only are you tired, but you’re also hungrier, and you’re more likely to not make the best decisions,” he said. This can lead to increased stress and further sleep disruption. To combat this, he recommends being purposeful about bedtime routines, such as avoiding distractions from phones or streaming services and aiming to go to bed just 15 minutes earlier.
The CDC’s data, which underpinned the OHSU study, has long underscored the importance of sleep in public health. According to the CDC’s Sleep and Sleep Disorders page, adults should aim for seven or more hours of quality sleep per night to maintain optimal health.
Experts suggest that prioritizing sleep should be on par with diet and exercise in public health messaging. The National Heart, Lung, and Blood Institute notes that chronic sleep deprivation is linked to a host of health problems, including heart disease, diabetes, and impaired immune function.
With these findings, health professionals urge Americans to reconsider their sleep habits as a critical step toward improving longevity and brain health. Small behavioral changes, such as establishing consistent sleep schedules and minimizing nighttime distractions, may yield significant benefits.
For more information on sleep health and recommendations, visit the National Sleep Foundation and the CDC’s official resources on sleep.
