Rankings / Essentials — Lifestyle
Sleep
Essentials · Lifestyle
Tier S
gh-axis
9.7 / 10
Tier S
Ev 10.0 Bn 8.0 Sf 10.0
What this is
U-shaped mortality curve — both <6hr and >9hr associated with increased all-cause mortality. Arguably the single highest-ROI intervention on the entire list.
Mechanism
Glymphatic waste clearance; memory consolidation; hormonal regulation (GH, cortisol, leptin/ghrelin); immune function
Dose & route
7-9 hours/night; consistent schedule; dark, cool room
Citations
- https://www.ahajournals.org/doi/10.1161/JAHA.117.005947
- https://www.frontiersin.org/journals/medicine/articles/10.3389/fmed.2021.813943/full
- https://pmc.ncbi.nlm.nih.gov/articles/PMC2864873/
- https://pubmed.ncbi.nlm.nih.gov/41912291/
- https://pubmed.ncbi.nlm.nih.gov/41250802/
- https://doi.org/10.5281/zenodo.20101571
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.