Sleep smarter: reclaiming nights for health and longevity

The Longevity Project argues that adequate sleep—about seven to nine hours a night—is vital for heart health, immunity, and brain function, and it contrasts transient sleep disruption with chronic insomnia aggravated by stress and an always-on culture. It details how the brain and body recover during sleep (glymphatic clearance and telomere stress) and offers practical tips: morning light to set the clock, reduced evening screen time, a pre-sleep worry routine, and simple distraction if you can’t sleep; persistent insomnia may require medical attention.