The ‘7-1’ Sleep Rule Could Add Four Years To Your Life

Given the overwhelming amount of sleep advice out there, it can be hard to define what “good” sleep actually means, never mind how to achieve it.

But a white paper from Vitality and The London School of Economics and Political Science has suggested that two numbers – “7-1” – provide a way to “distil the science into a simple rule of thumb”.

The approach, which they estimate could add up to four years to your life and boost the economy, is simple: “aim for seven hours of sleep per night, anchored to a consistent bedtime and falling asleep within a one-hour window (half an hour on either side)”.

Though not included in the name, they added, sticking to this rule at least five nights a week is key to seeing the benefits.

Some previous research has found that sleep consistency is a better indicator of mortality risk than sleep duration. This paper said that falling asleep consistently within a one-hour window lowers mortality risk by 31% and in-hospital admissions by 9%.

Meanwhile, seven hours of sleep is linked to better cognitive performance and mental health among older and middle-aged adults.

Currently, the paper adds, only about 10% of us are believed to meet this standard, which they linked to four additional years of life and “a higher quality of health” throughout.

“Even if one in four poor sleepers were to shift to this sleep pattern, the potential gains would be substantial: reduced healthcare utilisation and costs, improved workplace productivity, and a measurable reduction in premature mortality.”

The authors suggested the following rules:

• Put screens away an hour before bed and/or use a blue light filter,
• Set firm boundaries with work, turn off push notifications when you’re away, and leave work at work as much as possible,
• Avoid caffeine and sugar for hours before bed for better sleep,
• Stick to a consistent bedtime and wake-up time, even on weekends,
• Try a wind-down ritual, like reading or writing in a diary, o slow racing thoughts before bedtime.