Doctors reveal how 7:1 sleep rule could add years to your life
Kiesha Dosanjh
Featured Image Credit: Instagram/@thenycsleepdoctor
Now the warmer months are approaching, it may start getting even harder than before to get a good night’s kip.
It’s been reported by the US Department of Health and Human Services that 30 to 52 percent of adults don’t get enough sleep on a regular basis - which probably doesn't come a surprise with busy lifestyles and endless doom scrolling.
In 2022, 30 to 46 percent of US adults reported getting less than seven hours of sleep per night - for context, it’s advised for adults to get at least seven to nine hours sleep per night to maintain good health.
But there's no need to stress, as one expert has revealed exactly how to get a good sleep, and add four years to your life at the same time with the 7:1 sleep rule.
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Let's get into it, shall we?
The 7:1 sleep rule is just what it says on the tin: To partake, people must fall asleep for seven hours within the same one hour window, at least five days a week.
The rule has more benefits than just a good night's sleep.
A study by Vitality and The London School of Economics and Political Science (LSE) found that adopting these consistent positive sleep behaviors can add up to four years of life expectancy.
The study found that getting seven hours of sleep at roughly the same time each night could cut your risk of early death by nearly a quarter.
Dr Matthew Walker is a Neuroscientist and Professor of Neuroscience at the School of Behavioral and Brain Sciences, and Professor of Bioengineering in the Erik Jonsson School of Engineering and Computer Science at The University of Texas at Dallas and he shed some light on the science.
He wrote: “There is no organ system in the body, or any operation in our mind, that isn't enhanced by good sleep and impaired by poor sleep.
"Sleep influences everything from cardiovascular and metabolic function to mental well-being.”
Authors of the study found that Vitality’s data shows that 'bedtime consistency is an even stronger predictor of sleep-related risk'.
“Falling asleep consistently within a one-hour bedtime window lowers mortality risk and in-hospital admissions by an estimated 31 and 9 percent respectively.”
They think that consistency aligns your circadian rhythms and promotes recovery.
‘Sleep hygiene’ has become a widely used phrase in recent years, with many doctors and experts advocating for it.
Just recently, TV health expert Dr Amir Khan gave his followers similar advice.
"Try to go to sleep and to wake up about the same time each day, even on weekends,” he said. "This reinforces your body's internal sleep clock, and aim for seven to eight hours of sleep each night."
While it's certainly easier said than done to get some good rest, there are some tips outlined by the Mayo Clinic to follow that can help encourage better sleep.
It's important to not go to bed hungry or too full, and you should avoid heavy or large meals within a couple of hours of bedtime as discomfort might keep you up.
Nicotine, caffeine and alcohol deserve caution, too - the stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep.
Even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.
Keeping your bedroom cool, dark and quiet can enhance a more restful night's sleep, as well as avoiding prolonged use of light-emitting screens just before bedtime - which may be tricky for those who enjoy scrolling before bed.
Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, instead can help promote better sleep.
While a nap during the day is often tempting, they can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping later in the day.
Regular physical activity and time spent outdoors can help aid good sleep, but it's important to avoid being too active right before bedtime.
Daily stress and worries are huge factors in keeping people up at night, and small things can help reduce this - such as jotting down what's on your mind in a note pad, and then setting it aside for tomorrow.
Stress management can also help: Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.