Maintaining a healthy sleep schedule while managing the pressures of modern life can be challenging, and a recent study suggests that insufficient sleep may have detrimental effects on health.
Conducted by researchers from the London School of Economics and the insurance company Vitality, the study revealed that a startling nine out of ten individuals are not getting the recommended amount of sleep, which is associated with an increased risk of early mortality.
Individuals who regularly sleep less than six hours each night have a 20 percent higher chance of experiencing ‘premature death’ compared to those who achieve seven or eight hours of sleep.
Despite these findings, the researchers also discovered that adopting good sleep hygiene practices and establishing a bedtime routine can significantly improve health and potentially extend lifespan by up to four years.
The research outlines ‘optimal sleeping habits’ designed to enhance one’s natural longevity. Recommendations include maintaining a consistent bedtime and securing at least seven hours of sleep.
This approach discourages staying up late scrolling through your phone or falling asleep with YouTube playing in the background. Instead, aim for seven to eight hours of uninterrupted sleep free from device screen exposure.
The study indicated that adhering to these straightforward habits lowered mortality risk by 24 percent and reduced the likelihood of hospitalization for any cause by seven percent.
Dr. Katie Tryon, deputy CEO at Vitality, stated: “Getting to bed 15 minutes earlier every night, or picking up a book rather than watching one more episode can make a significant difference over time to sleep quality – and this data shows just how much the individual and society can benefit.”
However, despite the simplicity of these guidelines, about one-third of people consistently get less than seven hours of sleep per night.
While caffeine might temporarily offset tiredness, chronic sleep deficit can lead to stress on cardiovascular and immune systems.
Regularly failing to get seven hours or more increases the risk of obesity, heart disease, diabetes, and depression, in addition to affecting concentration and alertness.
Even short-term sleep deprivation can impact health by disrupting hormonal cycles, particularly those related to appetite control and blood glucose levels.
According to the study, the most crucial adjustment you can make to your sleep routine to enhance longevity is to maintain a consistent bedtime.
Establishing this routine can help align with a natural sleep rhythm and was found to decrease the likelihood of weight gain, diabetes, and cardiovascular conditions among study participants.
Professor Joan Costa-i-Font, Professor of Health Economics at LSE, remarked: “The research makes it clear that better sleep behaviours aren’t just about feeling rested, they’re fundamental to long-term health and wellbeing investment. The subsequent impact on productivity cannot be overstated.
“This report brings together extensive evidence to show the scale of benefits that improved sleep could deliver. If people and organisations act on these insights, the potential impact on the health of their employees and the wider economy is profound.”