July 17, 2025 | Issue #162

Hey there... When's the last time you analyzed your sleep? Ever?

In this week's newsletter:🛌 Go to Bed🎶 Music For Your Brain

Sleep Well, Live Longer

Sleep isn’t just rest. It’s a cornerstone of a longer, healthier life. Research shows that 7-9 hours of quality sleep per night is the sweet spot for most adults, linked to reduced risks of heart disease, diabetes, and cognitive decline.Too little sleep (under 6 hours) can accelerate aging, impair glucose metabolism, and increase dementia risk by 30%.Surprisingly, oversleeping (10+ hours) may also raise mortality risk, suggesting balance is key. Regular sleep patterns are just as important, which means consistent bedtimes and wake-ups are critical to support metabolic health and longevity.Devices like the Oura Ring or Whoop can track sleep stages, offering insights to fine-tune your habits. Personally, I used a Whoop to 'learn how to sleep.' (Spolier alert - don't drink alcohol!)Deep sleep and REM are vital for physical repair and cognitive function, so prioritizing sleep hygiene, like a dark, cool bedroom and limiting blue light, can make a big difference.In the past, we've published mutliple articles that explain the science behind sleep and a long life... and recommendations on how you can actually make the most of your sleep. (Read them HERE and HERE.)However, one surprising thing that can help your sleep is to visit a longevity doctor. These speciliazed physicians can help you get deeper insights into your body to determine what sleep habits you should be focusing on. Find top longevity doctors in your area HERE. See ya,

CodyFounder, Spannr

Schedule your free longevity telehealth appointment today.

• Spermidine is the ‘Swiss army knife of longevity,’ from hair growth to heart health — how to get more of it (NY Post)

• Your Brain Reveals a Lot About Your Age (Time)

• Early-life exercise extends healthspan but not lifespan in mice (Nature)

• Musical Training May Hold The Key To Fighting Age-Related Brain Decline (Study Finds) 

• Immortal Dragons Launches $40M Longevity Fund to Support Radical Life Extensions (USA Today)

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