Tim Chambers
Of all the health habits I've been working on good sleep targets, which you'd think would be the easist, have been the trickiest for me to get right. At least not in consistant ways, long term. And I know it is as important or more than eating well, getting right level of steps and workouts in. Maybe more as it impacts those other habits. And there is this:

"New research, published in the journal Nature on May 13, does suggest that there’s a sleep “sweet spot” between 6.4 and… 🧵 1/3
11:57amWeb
Show threadTim Chambers12h ago
…7.8 hours of sleep a night. People who hit that amount had better functioning of the immune system, brain and heart, as well as other organs, when measured on the molecular level."

Still, work, life, stress, etc, plays a real number on me on this one. 🧵 2/3
Show threadTim Chambers12h ago
🔗 https://www.washingtonpost.com/wellness/2026/05/26/new-study-pinpoints-how-much-sleep-is-best-healthy-aging/ (🔗 https://www.washingtonpost.com/wellness/2026/05/26/new-study-pinpoints-how-much-sleep-is-best-healthy-aging/) 🧵 3/3
A sleep-time ‘sweet spot’ is linked to healthy aging, study finds

Turns out 6.4 to 7.8 hours of sleep a night might be ideal. Here are some tips on how to get the “just right” amount.

The Washington Post
Show threadWataru Tenkawa 天河 航12h ago
@tchambers Good sleeper here, close to 8 hours a night; fast walking 5 km a day, excellent Mediterranean-Japanese diet. Reached 83 with no hospitalizations or broken bones, etc. Have been drinking alcohol, though, nightly for more than 60 years, but tests show no liver, kidney, heart, or lung issues. Sleep and exercise, plus good diet, make up for a lot of sins.
Show threadMatt Chambers12h ago
@tchambers I have found that not drinking alcohol has greatly improved my sleep, as has limiting caffeine to before noon.
Show threadmako12h ago
@tchambers Any tips? My sleep is a total wreck… I’ve had sleep studies, etc, and it ultimately seems I have a busy mind that won’t shut off.
Show threadcliff53811h ago

@mako @tchambers I’ve gone from averaging 5 hours to 6.5+ hours a night.

It’s a constant battle. I’ve used an Oura ring to track my sleep. Eating late, sugar, caffeine, and alcohol are bad for sleep. Don’t do any of it before bed.

Check for sleep apnea. Oura ring will help but a sleep study is best. (1/4)

Show threadcliff53811h ago
My biggest gains in sleep were finding out I have silent GERD. I NEVER have heartburn, never have burning in my throat. Never take antacids. But, at night, stomach acid comes up and burns your throat and wakes you up. Again, you never feel burning in your throat, hence, the name Silent GERD. I did not believe the doctor, but agreed to try a prescription acid reducer. (2/4)
@mako @tchambers
Show threadcliff53811h ago

After a week on that, my sleep quality and quantity have skyrocketed. The doctor suspected it just because the back of my throat would be red sometimes.

Weighted blankets have helped. So has using a cooling mattress pad, I use a Sleep 8 brand, which has been solid. It keeps your bed cool through the night. No lights at all in the bedroom. Dark and cold are best for sleeping. (3/4)
@mako @tchambers

Show threadcliff53811h ago
That's my journey and what I’ve learned. I hope some of it can help. Not sleeping is a curse. (4/4)
@mako @tchambers
Show threadmako11h ago
@Cliff538 @tchambers I’ll check it out!
Show threadmako11h ago
@Cliff538 @tchambers GERD was a big one for me. Had surgery to repair (and love the LINX device - it’s been a game changer), so I don’t think that’s what’s going on now.. but thanks for sharing - if I hadn’t gone down that path it would be a definite must check.
Show threadmako11h ago
@Cliff538 @tchambers Yeah; just also had a sleep study - no apnea.
Show threadGreg Lloyd11h ago

@tchambers 🧵Nature on sleep duration and aging

Thanks! Here’s a link to the open access 13 May 2026 Nature paper:

#Nature #sleepduration #health #study #aging
https://www.nature.com/articles/s41586-026-10524-5

Sleep chart of biological ageing clocks in middle and late life - Nature

A cross-organ, multi-omics U-shaped relationship between sleep duration and biological ageing clocks highlights the potential of sleep optimization to promote healthy ageing, lower disease risk and extend longevity.

Nature