We live in a time when sleep almost seems like laziness.

Anyone who goes jogging at 6 a.m. is considered disciplined. But someone who sleeps until 9? Apparently already halfway to failure in life. In doing so, we overlook something crucial: sleep isn’t an unnecessary luxury – it’s actually a pretty smart life hack.

Because while you're sleeping, your body is hard at work behind the scenes: cells are being repaired, the immune system is getting fine-tuned, the brain is decluttering – basically, it's spring cleaning every night. Skipping that regularly doesn’t give you more free time; it just earns you a foggy mind and a higher risk of illness.

A long-term U.S. study with over 170,000 participants puts it plainly: people who sleep well live longer. On average, men gain five extra years, and women gain two and a half. And all that without smoothie bowls – just by keeping your eyes closed.

Even better: the risk of dying from cardiovascular disease or cancer drops significantly – as does the risk of Alzheimer’s, Parkinson’s, and other things you’d rather not have on your to-do list.

But what does “sleeping well” actually mean?

✔ 7–8 hours of sleep per night

✔ Trouble falling asleep no more than 2 times per week

✔ Waking up in the middle of the night no more than 2 times per week

✔ No sleep aids

✔ Feeling rested at least 5 days a week

Okay, okay… that sounds ambitious. If you wake up feeling rested, you should either get a round of applause or give a shout-out to your barista – the fifth espresso doesn’t count as being well-rested!

But don’t panic

Sleep isn’t an exact science, but a few simple tricks can greatly improve the quality of your beauty sleep – no fairy dust required:

• Stick to consistent bedtimes – even on weekends. The body loves rhythm.

• Eat light in the evening – lasagna is delicious, but it’s not a pillow.

• Reduce light and noise – darkness and quiet help your body shift into sleep mode.

• Turn off screens in time – 30 minutes before bed is often enough.

• Avoid caffeine and alcohol – both mess with your natural sleep rhythm.

  
  

Good sleep isn’t a luxury – it’s a daily investment in your health

So go ahead and treat yourself to a bit more of it. You won’t miss out on anything – except maybe a new TV series. But in return, you’ll gain something much more valuable: energy, well-being, and with a little luck, a few extra years of life.