Too much or too little sleep may make your body age faster

The study suggests sleep duration acts as a modulator of aging processes

Researchers at Columbia University Irving Medical Center found that both insufficient and excessive sleep are associated with accelerated biological aging across multiple body systems. The study, published in August 2026, analyzed data from participants using 23 different biological aging clocks to measure cellular and molecular signs of aging. Results showed the slowest aging rates occurred in individuals who slept within the recommended seven to nine hours per night, while those outside this range exhibited faster aging markers. How sleep duration affects biological aging markers The research team examined epigenetic, transcriptomic, and proteomic clocks that track aging at the molecular level. Participants reporting less than six hours or more than nine hours of sleep per night showed higher biological age relative to their chronological age. These associations remained significant after adjusting for age, sex, body mass index, smoking, and socioeconomic factors.

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The study suggests sleep duration acts as a modulator of aging processes, with both extremes disrupting physiological repair and regulatory mechanisms. Why might oversleeping accelerate aging just like undersleeping? While sleep deprivation is known to increase inflammation and oxidative stress, the mechanisms behind excessive sleep are less clear. Researchers hypothesize that long sleep duration may reflect underlying health issues such as chronic disease or depression, which independently drive aging. Alternatively, prolonged time in bed could disrupt circadian rhythms or reduce physical activity, contributing to metabolic dysfunction. The study did not establish causation but highlighted a consistent U-shaped relationship between sleep duration and biological age across all 23 clocks used. Frequently Asked Questions What is considered optimal sleep duration for slowing aging? The study identified seven to nine hours of sleep per night as the range associated with the slowest biological aging rates, based on measurements from multiple aging clocks.

Can changing sleep habits reverse accelerated aging? The research did not test interventions, but maintaining consistent sleep within the healthy range may help reduce further acceleration of aging processes, according to the researchers. Are the findings applicable to all age groups? The study included adults across a broad age range, and the U-shaped relationship between sleep duration and biological age was observed consistently, suggesting relevance across midlife and older adult populations.