Unlocking the power of sleep: Longevity expert Dr Elie Abirached tells us how

In a world that glorifies hustle and long hours, sleep often takes a backseat — especially in fast-paced regions like the UAE, where 40 per cent of residents don’t get enough rest. But according to Dr  Elie Abirached, a longevity expert, quality sleep is not just a “luxury” — it’s the foundation of good health, performance and longevity.

From the impact of sleep deprivation on cognitive function to cutting-edge sleep technology that optimises recovery, Dr Abirached — the ambassador for Eight Sleep, a ‘SleepFitness’ company — delves into the science of sleep and shares practical strategies to help people achieve deeper, more restorative rest.

Studies indicate that 40 per cent of UAE residents don’t get enough sleep. What are the primary consequences of sleep deprivation on physical and mental health?

Sleep deprivation is more than just feeling tired, it’s a full-body stressor. Lack of sleep disrupts immune function, hormonal balance, metabolism, and emotional regulation. Over time, this leads to chronic inflammation, insulin resistance, weight gain, and increased vulnerability to anxiety and depression. It also compromises the body’s ability to repair, detoxify, and restore itself.

Can you explain how poor sleep quality affects daily productivity and cognitive function?

When sleep is compromised, cognitive performance crashes. You think slower, make more mistakes, and lose focus more quickly. Poor sleep impacts working memory, reaction time, and decision-making, the core skills needed for high performance in business and daily life. It also makes people more emotionally reactive and less able to handle stress, directly impacting leadership and creative thinking.

How does sleep contribute to long-term health and longevity?

Sleep is when the body performs essential “maintenance”: cellular repair, hormone production, and brain detoxification via the glymphatic system (brain’s waste removal system).

Chronic sleep loss is directly linked to accelerated aging, cardiovascular disease, neurodegeneration, and metabolic disorders.

In other words, good sleep is anti-ageing, one of the most powerful longevity tools we have.

Stress and temperature disturbances are cited as major factors affecting sleep in the UAE. What are some other common causes of poor sleep?

Other causes of poor sleep include high evening stimulation (heavy meals, intense training late at night), erratic work schedules, caffeine dependence, and social jet lag from late nights on weekends.

Noise pollution, light pollution from urban environments, and poor bedroom environments (for example, wrong mattress, wrong temperature) also play a big role.

How does irregular scheduling impact overall health and sleep patterns?

The body runs on an internal clock, our circadian rhythm, which thrives on regularity. When we constantly shift sleep and wake times, we confuse that clock, leading to chronic jet lag-like symptoms: low energy, hormonal disruption (including cortisol and melatonin), and weakened immunity.

Irregular sleep patterns also diminish deep sleep, impacting recovery and cognitive sharpness.

What role does technology (for example, blue light exposure from screens) play in sleep disruptions?

Technology is a double-edged sword. Blue light from phones, laptops, and TVs at night trick the brain into thinking it’s daytime, suppressing melatonin and delaying sleep onset. But it’s not just about light, endless scrolling and mental stimulation (from emails, news, and social media) keep the brain wired when it should be winding down.

What are some effective strategies to improve sleep quality and duration?

Forget gimmicks, consistency and environment win every time. Create a wind-down routine that signals your body it’s time to sleep. Think calm lighting, low stimulation, and physical cues like stretching or breathing exercises. You can use red light bulbs in the bedroom which automatically block all blue light too.

Keep your sleep environment optimised: comfortable mattress, blackout curtains, and noise control. And yes, avoid stimulants and high-stress activities close to bedtime. Finally, if you travel a lot or work night shifts, anchoring your circadian rhythm with morning sunlight exposure can make a massive difference.

How does maintaining an optimal sleep temperature help?

Our body’s core temperature naturally drops at night to initiate deep sleep. If the room is too warm, it interferes with this natural process, fragmenting sleep and reducing time in restorative stages.

In hot climates like the UAE, controlling the bedroom temperature can help or you can use cooling sleep technology like Eight Sleep to dramatically improve sleep depth and quality.

Share insights on the best bedtime routines and habits.

Think of bedtime as a transition period, not an on-off switch. The most effective routines lower stress, reduce stimulation, and engage the body’s natural wind-down processes. For some, it’s breathwork or light stretching, for others, reading fiction or listening to calming music.

The key is repetition — doing the same ritual every night creates a strong brain-body association with sleep.

Can innovations in technology help people achieve deeper sleep and faster recovery?

Absolutely. Smart temperature-regulating beds adjust cooling and heating to align with your natural sleep phases — ideal for optimising sleep in the UAE’s climate.

Other tools, like red light panels to promote melatonin production, and advanced sleep trackers, help personalise recovery strategies. When used properly, technology can enhance, not harm, sleep quality.