The longevity dose for sleep is 6.4 - 7.8 hours. > 23 biological aging clocks > multi-omics: 11 proteomic, 5 metabolomic, 7 MRI > 500,000 people Interesting findings: + Brain proteins notice sleep loss before brain anatomy does. When you measure brain aging by plasma proteins, the brain looks biologically youngest at 7.82 hours of sleep in women and 7.70 hours in men. When you measure brain aging by MRI of brain anatomy, it looks youngest at 6.48 hours in women and 6.42 hours in men. + The brain and the metabolic organs share the same U-shape but hit their optimum at different hours. Fat tissue and the pancreas both bottomed near 6 hours. The brain bottomed higher, between 6.4 and 7.8 hours depending on whether you measure by MRI or plasma proteins. Sleep less or more than the organ-specific optimum and aging accelerates. + Short sleepers vs long sleepers DNA. Short sleepers' DNA matched the DNA of people whose bodies are breaking down all over. > back pain 40% > depression 37% > substance use disorders 37% > anxiety 32% > heart failure 31% > lung disease 28% > type 2 diabetes 18%. Looking at genes only, chronically too little sleep makes the body look like it's breaking down everywhere. Long sleepers' DNA matched the DNA of people with brain conditions versus whole body breakdown. > major depression 29% > schizophrenia 28% > ADHD 28%, > migraine 28% > bipolar disorder 21% Short sleep gets you through the body directly: the nervous system get's aggravated, the immune system gets confused and stress hormones flood the bloodstream. Long sleep get's you through the brain, but it's the result and not the cause. By the time someone is sleeping too long, the damage is already happening inside their organs. Summary: Less than 6.4 hours is a stressor. Your body is wearing down because it never gets enough time to recover. The short sleep is what is causing the damage. More than 7.8 hours is a warning sign, signaling that something is already going wrong in your brain or your metabolic organs.
