# Schlaf und Langlebigkeit

Die meisten Erwachsenen zwischen 18 und 64 brauchen 7 bis 9 Stunden Schlaf, ab 65 sind es 7 bis 8 Stunden, wobei die niedrigste Sterblichkeit um die 7 Stunden liegt. Sowohl zu wenig (6 Stunden oder weniger) als auch zu viel (9 Stunden oder mehr) gehen mit früherem Sterben einher, die Kurve ist also U-förmig. Qualität zählt dabei genauso wie die Stundenzahl: Ziel sind mindestens 85 Prozent Schlafeffizienz, und schütze deinen Tiefschlaf, der bis zur Lebensmitte rund 38 Minuten pro Dekade abnimmt.

Der vollständige, ehrliche Guide. Schlaf ist der stärkste Gesundheitshebel, den du hast. Warum, steht hier.

## On this page

- Warum zählt Schlaf für Langlebigkeit?
- Was passiert eigentlich über die Nacht?
- Wie beeinflusst Schlaf dein biologisches Alter?
- Wie viel Schlaf brauchst du wirklich?
- Wie steuern Licht, Temperatur und Timing deinen Schlaf?
- Wie wirken Koffein, Alkohol, Nikotin, Cannabis und spätes Essen auf deinen Schlaf?
- Wie helfen Sport, Sauna, heisses Bad und Kälte beim Schlafen?
- Was ist CBT-I, die Erstbehandlung bei chronischer Schlaflosigkeit?
- Wann musst du zum Schlafmediziner?
- Was bringen Wearables und Schlaftracking wirklich?
- Welche Schlaf-Supplemente wirken wirklich?
- Häufige Schlafprobleme und was du tun kannst

## FAQ

- Kann man verlorenen Schlaf nachholen?
- Sind Nickerchen gut oder schlecht für Langlebigkeit?
- Brauchst du mit dem Alter weniger Schlaf?
- Soll ich Melatonin nehmen?
- Lohnen sich Schlaftracker?
- Wird CBT-I bei mir funktionieren?
- Ich schnarche. Habe ich Schlafapnoe?
- Was, wenn ich meine Träume ausagiere?

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_Canonical: https://longevity-china.com/de/guide/sleep · Part of Longevity Cities · Updated 2026-05-22_