Adequate and high-quality sleep may be the most critical factor influencing longevity, surpassing even diet, physical activity, and social connections, according to a recent study. Researchers found that individuals who consistently get sufficient, restful sleep tend to live longer and experience fewer chronic health conditions compared to those with poor sleep patterns, regardless of how healthy their diet or exercise routines may be.

The study analysed long-term health data to assess how various lifestyle factors contribute to ageing and overall lifespan. While balanced nutrition, regular physical activity, and strong social ties have long been associated with better health outcomes, sleep emerged as the most powerful predictor of longevity. Scientists noted that sleep plays a foundational role in regulating metabolism, immune function, cardiovascular health, and brain activity — systems that directly influence ageing and disease risk.

Poor sleep, the researchers warned, disrupts hormonal balance, increases inflammation, and impairs the body’s ability to repair cells. Chronic sleep deprivation has been linked to conditions such as heart disease, diabetes, obesity, depression, and cognitive decline. Over time, these effects compound, accelerating biological ageing and reducing life expectancy, even in individuals who otherwise follow healthy lifestyles.

The findings also challenge the common belief that sleep can be “compensated for” by exercise or a nutritious diet. According to the study, while these habits remain essential for overall well-being, they cannot fully offset the damage caused by long-term sleep deficiency. Experts emphasize that sleep should be viewed as a core pillar of health, on par with or even above other lifestyle interventions.

Researchers further highlighted the importance of sleep quality, not just duration. Factors such as consistent sleep schedules, minimal nighttime disruptions, and sufficient deep sleep were found to be crucial. Modern lifestyle habits — including excessive screen time, irregular work hours, and high stress levels — were identified as major contributors to declining sleep health worldwide.

The study’s conclusions carry important implications for public health policy and personal wellness strategies. Experts suggest that promoting better sleep hygiene, flexible work schedules, and greater awareness about sleep disorders could significantly improve population health and longevity. As evidence continues to mount, sleep is increasingly being recognised not as a passive state of rest, but as an active biological process essential for long, healthy lives.