Study Suggests This One Sleeping Habit Could Add Up To Four Years To Your Life

Getting enough sleep while juggling the pressures of modern life is rarely simple, but a new study suggests that too many late nights or early alarms could seriously harm your health.

Researchers working with the London School of Economics and insurance company Vitality found that as many as nine out of ten people are not getting a healthy amount of sleep, a pattern the study linked to a higher risk of dying earlier than expected.

The research showed that people who regularly sleep less than six hours a night face around a 20 percent higher risk of what the study described as “premature death” compared with those who manage seven or eight hours on a consistent basis.

While those findings are concerning, the researchers also discovered that following a few basic sleep habits and sticking to a steady bedtime routine can have a powerful effect on overall health and may even extend life expectancy by as much as four years.

The study outlines what it calls “optimal sleeping habits” that people should aim for if they want to support long-term health, including going to bed at the same time each night and making sure to get at least seven hours of rest.

This means avoiding late-night scrolling until you drift off or falling asleep while videos continue playing in the background, and instead aiming for seven to eight hours of uninterrupted sleep without the constant glow of a phone screen.

Only 10 percent of us are getting the right amount of sleep Getty Stock Image

People who followed these habits saw their overall risk of death drop by 24 percent, while their chances of being admitted to hospital for any reason also fell by seven percent.

Dr Katie Tryon, deputy CEO at Vitality, explained: "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."

Even with these clear benefits, the study found that around one in three people still fail to get the recommended seven hours of sleep on a regular basis.

Although tiredness can sometimes be masked with caffeine, regularly relying on it can lead to ongoing sleep deprivation, which places extra strain on both the cardiovascular system and the immune system over time.

Not getting enough sleep can cause you to pack on the pounds Getty Stock Image

Consistently sleeping for fewer than seven hours a night has been linked to higher risks of obesity, heart disease, diabetes, and depression, while also making it harder to stay alert and focused during the day.

Even short-term sleep loss can affect health by disrupting the body’s hormone balance, particularly hormones linked to appetite and blood sugar control.

According to the study, the single most important change people can make to support longer life is keeping the same bedtime every night, even on weekends.

This steady routine helps the body settle into a natural rhythm and was linked to lower risks of weight gain, diabetes, and cardiovascular disease among study participants.

Professor Joan Costa-i-Font, Professor of Health Economics 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 people and organisations act on these insights, the potential impact on the health of their employees and the wider economy is profound."