Sleeping for this many hours ‘could add 4 years to your life’

A major study suggests good sleep habits could extend life expectancy by around four years — but up to nine in 10 people do not meet optimal sleep patterns. Research published by insurer Vitality and the London School of Economics and Political Science (LSE) drew on data from more than 47 million nights of sleep from more than 100,000 people.

The analysis found that getting seven hours of sleep per night and maintaining a consistent bedtime within a one-hour window reduced mortality risk over the period studied by 24%, and lowered risk of hospital admission by up to 7%. Experts said this reflected the combined effect of both sufficient sleep duration and regularity.

Participants wore devices to capture their sleep data. Researchers then linked this to health and wellness records, insurance claims data, and information on their socio-demographic status.

The study also concluded that building consistent sleep habits could add up to four years to a person’s life expectancy.

However, one in three people were not getting the recommended seven hours. The research found those who regularly slept for fewer than six hours had a 20% higher risk of premature death, compared to those achieving seven to eight hours.

Chronic sleep loss has been linked to increased risk of conditions including heart disease, diabetes and depression.

Dr Katie Tryon, deputy chief executive at Vitality, said: “Sleep has long been known to be of clinical relevance but it has not been considered to be a daily habit, like physical activity, that can be tracked and improved. 

“For most people, the problem is not pathology, but routine. Reframing sleep in this way shifts the agenda — it makes sleep a behaviour that can be tracked, nudged, and reinforced.

“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.”

Vitality’s four tips to improve sleep:

• Setting a consistent bedtime — helps regulate your body clock and makes it easier to fall asleep, improving sleep quality over time
• Reducing screen use in the hour before bed — blue light exposure and digital content increases mental stimulation, which can delay melatonin release and keep you feeling alert
• Establishing a calming evening routine — this signals to your brain that it’s time to wind down, helping you transition into sleep
• Track your sleep: By using a device or other method to record and understanding how long you sleep for and from what time enables you to better understand your own behaviour and consistency, and where any changes would be beneficial, especially when seen over a longer time period

The research also estimated that improving the sleep habits of around a quarter of the 90% who do not meet optimal patterns could save the NHS £1.35billion per year.

Professor Joan Costa-i-Font, an expert in health exonomics at LSE, said: “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 individuals and organisations act on these insights, the potential impact on the health of their employees and the wider economy is profound.”