Not diet or exercise: This everyday sleep habit could quietly add years to your life, study finds
As longevity science increasingly shifts attention from diet and exercise to daily habits, new research suggests that one overlooked routine may quietly determine how long people live. Sleep, it turns out, is not just about rest but about survival. A joint study by health insurer Vitality and the London School of Economics has found that regular sleep quality plays a decisive role in life expectancy and the risk of dying early. According to the report, nearly 90 percent of adults fail to meet what researchers define as optimal sleep standards, placing a large share of the population at heightened health risk.
The findings indicate that adopting healthier sleep patterns could add as many as four years to life expectancy while cutting overall mortality risk by almost 25 percent.
The seven hour threshold matters
Researchers identified seven hours of sleep per night as a critical benchmark. Adults who routinely sleep for less than six hours were found to face a 20 percent higher risk of premature death compared to those who consistently get between seven and eight hours.
The report defines optimal sleep habits as both adequate duration and consistency. People who slept at least seven hours and maintained a regular bedtime saw a 24 percent reduction in mortality risk and up to a seven percent drop in hospital admissions.
Why bedtime consistency may matter more than duration
One of the study’s more striking conclusions is that when people go to bed may be just as important as how long they sleep. Irregular sleep schedules were shown to undermine health outcomes, even among those who managed sufficient total hours.
Regular bedtimes were associated with protection against obesity, diabetes and cardiovascular disease, while inconsistent schedules weakened these benefits. The researchers noted that irregular sleep disrupts internal biological rhythms that regulate metabolism and heart health.
Chronic sleep loss and hidden health damage
The report estimates that roughly one in three adults sleeps for fewer than seven hours each night, with many experiencing chronic sleep deprivation. Over time, this pattern increases the risk of heart disease, diabetes, depression and early death, while also impairing concentration, mood and productivity.
Even short term sleep disruption can interfere with appetite regulating hormones and raise glucose levels to those seen in prediabetes, the study found.
Economic costs extend beyond personal health
The impact of poor sleep is not limited to individuals. Researchers estimate that if just one quarter of adults improved their sleep habits to meet optimal standards, the NHS could save up to £1.35 billion annually through reduced hospital admissions and long term healthcare costs.
Professor Joan Costa i Font, Professor of Health Economics at the London School of Economics, said the findings highlight sleep as a long term investment in health rather than a lifestyle luxury.
“Better sleep behaviours are fundamental to long term health and wellbeing,” he said in the report. “The impact on productivity and economic outcomes cannot be overstated.”
Vitality deputy CEO Dr Katie Tryon emphasised that meaningful improvements do not require dramatic lifestyle changes. She noted that going to bed just 15 minutes earlier or choosing a book over another episode of television can gradually improve sleep quality and long term health.
The report suggests that as awareness grows, sleep may emerge as one of the most cost effective public health interventions. In a world focused on medical breakthroughs, the study offers a simpler message. Protecting health may begin with turning the lights off on time.
The findings indicate that adopting healthier sleep patterns could add as many as four years to life expectancy while cutting overall mortality risk by almost 25 percent.
The seven hour threshold matters
Researchers identified seven hours of sleep per night as a critical benchmark. Adults who routinely sleep for less than six hours were found to face a 20 percent higher risk of premature death compared to those who consistently get between seven and eight hours.
The report defines optimal sleep habits as both adequate duration and consistency. People who slept at least seven hours and maintained a regular bedtime saw a 24 percent reduction in mortality risk and up to a seven percent drop in hospital admissions.
Why bedtime consistency may matter more than duration
One of the study’s more striking conclusions is that when people go to bed may be just as important as how long they sleep. Irregular sleep schedules were shown to undermine health outcomes, even among those who managed sufficient total hours.
Regular bedtimes were associated with protection against obesity, diabetes and cardiovascular disease, while inconsistent schedules weakened these benefits. The researchers noted that irregular sleep disrupts internal biological rhythms that regulate metabolism and heart health.
Chronic sleep loss and hidden health damage
The report estimates that roughly one in three adults sleeps for fewer than seven hours each night, with many experiencing chronic sleep deprivation. Over time, this pattern increases the risk of heart disease, diabetes, depression and early death, while also impairing concentration, mood and productivity.
Even short term sleep disruption can interfere with appetite regulating hormones and raise glucose levels to those seen in prediabetes, the study found.
Economic costs extend beyond personal health
The impact of poor sleep is not limited to individuals. Researchers estimate that if just one quarter of adults improved their sleep habits to meet optimal standards, the NHS could save up to £1.35 billion annually through reduced hospital admissions and long term healthcare costs.
Professor Joan Costa i Font, Professor of Health Economics at the London School of Economics, said the findings highlight sleep as a long term investment in health rather than a lifestyle luxury.
“Better sleep behaviours are fundamental to long term health and wellbeing,” he said in the report. “The impact on productivity and economic outcomes cannot be overstated.”
Vitality deputy CEO Dr Katie Tryon emphasised that meaningful improvements do not require dramatic lifestyle changes. She noted that going to bed just 15 minutes earlier or choosing a book over another episode of television can gradually improve sleep quality and long term health.
The report suggests that as awareness grows, sleep may emerge as one of the most cost effective public health interventions. In a world focused on medical breakthroughs, the study offers a simpler message. Protecting health may begin with turning the lights off on time.
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