Chronic sleep deprivation
Toxins · Lifestyle
Critical priority
What this is
Arguably the single largest modifiable biohacker lever — comparable to any pharmacological intervention in population effect size. Cappuccio 2010 meta-analysis established U-shaped all-cause mortality curve. Walker 'Why We Sleep' popularized the case. Listed as a toxin here because the 'absence of sufficient sleep' is itself a toxic exposure physiologically.
Mechanism
Chronic <6 hr/night sleep: metabolic dysfunction (decreased insulin sensitivity, increased appetite hormones), impaired immune function, accelerated cognitive decline, increased all-cause mortality risk
Dose & route
Sleep hygiene; consistent schedule; cool dark room; morning light; limited evening caffeine/alcohol
Citations
- https://pubmed.ncbi.nlm.nih.gov/20469800/
- https://pubmed.ncbi.nlm.nih.gov/28159917/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC2864873/
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.