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Want to Live Longer? Start With Sleep.

By Dr Moira Junge – CEO, Sleep Health Foundation

When we think about longevity, we often focus on diet and exercise, but the real unsung hero? Sleep.

Sleep powers everything from immunity and heart health to memory, mood and metabolism. Yet it’s the one pillar of health we regularly sacrifice for work, socialising, scrolling or Netflix. Research shows that those who sleep well consistently have a lower risk of early death, thanks to sleep’s role in supporting immunity, heart health, and metabolism.

Health conditions like chronic pain, mental health challenges, and inflammation, not to mention challenges at various stages of life such as pregnancy, looking after young children, menopause and older age can make sleep harder, but even small improvements can make a big difference to your long-term wellbeing.

So if you’re serious about living well for longer, it’s time to give sleep the attention it deserves. Here’s why it matters, and how to get more of it.

Why Sleep is Essential for Long-Term Health

Getting enough good-quality sleep is linked to longer life expectancy. It helps your body repair, your brain reset, and your mood stabilise. During sleep, the body undergoes various  processes that restore our health and energy, including muscle repair, tissue growth, and protein synthesis.

Poor sleep, on the other hand, increases the risk of:

  • Heart disease and stroke
  • Weight gain and type 2 diabetes
  • Anxiety, depression and burnout
  • Impaired focus and decision-making
  • Increased risk of infections and illnesses

The Science of Sleep (In Simple Terms)

We cycle through two main types of sleep:

  • NREM: Restorative sleep that repairs the body
  • REM: Dream sleep that supports memory and mood 

We need both to function at our best — physically and mentally.

Sleep, Weight & Metabolism: The Surprising Link

Not sleeping enough can throw off the hormones that control hunger, leading to more cravings and weight gain. It also affects how your body processes sugar, raising your risk of type 2 diabetes.

Bottom line? Better sleep supports better metabolic health.

Sleep = Emotional Stability

Tired brains struggle with stress, focus and emotional regulation. Chronic sleep loss is tied to anxiety, depression, and mood swings. Prioritising sleep means showing up calmer, clearer, and more resilient every day. 

Simple Steps for Better Sleep

Good sleep starts with making it a priority. Creating the right routine and environment can make a big difference to how well you rest and how well you feel.

Here are a few practical tips to help you sleep better:

  1. Keep it consistent
    Go to bed and wake up at the same time each day, even on weekends. Routine helps regulate your body clock and improves sleep quality.
  2. Wind down well
    Create a calming routine before bed. Try reading, meditation, or a warm bath. Avoid screens and caffeine late in the day.
  3. Set the scene
    A dark, quiet, and cool bedroom helps signal to your brain it’s time to sleep. Make sure your mattress and pillows support good rest.
  4. Nap smart
    Short daytime naps can be helpful, but long or late ones may make it harder to sleep at night.
  5. Move your body
    Regular physical activity supports better sleep. Just avoid intense workouts close to bedtime.
  6. Manage stress
    Techniques like mindfulness, deep breathing, or gentle yoga can help calm your mind and prepare you for restful sleep.

If you've been trying these strategies for weeks or months and still aren't sleeping better, it might be time to talk to your GP or a health professional.

Want more support? Check out the Sleep Health Foundation’s fact sheets for expert-backed tips.
Quick Wins:

Sleep isn’t just rest, it’s repair, regulation, and resilience. Make it a non-negotiable, and your body (and future self) will thank you.