It’s hard to find consistent sleep advice. Some say eight hours is the golden number, while others swear that we can function perfectly well on four hours or less.
But is there an optimum amount of sleep we should all be aiming for, and is it possible that too little sleep can result in long term health problems? A new study may finally have the answers.
The study
The US based research from Oregon Health & Science University is one of the most comprehensive examinations of the link between sleep and long-term health ever conducted.
To achieve their findings, the researchers examined county level survey patterns related to life expectancy from across the United States, comparing them with survey data collected by the Centers for Disease Prevention and Control between 2019 and 2025.
While previous studies have evaluated the link between sleep health and life expectancy, this is the first to show year-by-year connections between sleep and lifespan across every U.S. state.
The research led to some interesting discoveries.
The findings
When it came to lifestyle factors related to longevity, sleep revealed itself as one of the most important. The research suggests that how much a person sleeps has more of an impact on their life expectancy than their diet, the amount of exercise they do, or their social life.
The only lifestyle factor that had a bigger impact on life expectancy was smoking.
According to the research, people who regularly get seven to nine hours sleep a night tend to live much longer than those who don’t.
The analysis
The strength of the correlation between sleep and life expectancy demonstrated by the research is staggering.
Sufficient sleep has long been known to be a central pillar of overall health, but the research suggests that its importance has been overlooked, with sleep often being seen as something which can be ‘put off’ or caught up on.
The fact that insufficient sleep significantly outweighed diet and exercise as an indicator of lifespan shows the vital role sleep plays in strengthening the immune system, maintaining good heart health and brain function, and boosting mental health.
Achieving seven to nine hours sleep a night should therefore be as much of a priority as eating a healthy balanced diet and getting enough exercise.
What can be done to improve sleep health?
Achieving seven to nine hours sleep every night is easier said than done, but there are several simple steps everyone can take to improve their sleep health.
The first is to maintain a regular sleep schedule. Going to bed at roughly the same time every night and waking up at the same time each morning will help to reset your circadian rhythm, or body clock, prompting you to feel tired at bedtime and alert during the day.
The second is to create a peaceful sleep environment. A cool, dark, quiet bedroom – one which is used purely for rest – will aid healthier sleep.
Adjusting your eating habits may also help you get more sleep. Eating a large meal within a couple of hours of going to bed will result in your digestive system working overtime, keeping you awake, while caffeine is a stimulant which will make it more difficult for your brain to shut down. Alcohol may make it easier to fall asleep, but it will likely lead to more a fitful, less restful night.
If sleep still proves elusive, it may be worthwhile seeking the help of a medical professional. There are several sleep conditions, such as sleep apnoea, as well as other underlying health conditions, which may make it difficult to achieve the rest you need.
Sufficient sleep doesn’t just make you feel rested; it could help you live longer.