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Longevity Atlas
Sleep

7–9 hours of sleep at regular times

Sleep REGULARITY predicts mortality more strongly than duration; chronic sleep under 6 hours raises mortality ≈12%.

Impact 5/54/5Effort: a habit
First step today

Set one fixed alarm for the next 7 days — weekends included.

How

Fixed wake time (±30 min at weekends), 7–9 hours in bed, cool (18–19 °C) dark room, no caffeine after 2 pm, no evening alcohol, a book instead of screens in the last hour.

Evidence

Windred 2024 (UK Biobank, n=60,977): the most irregular sleepers had 48% higher mortality than the most regular, independent of duration. Cappuccio 2010 meta-analysis: <6 h +12%, >9 h +30% mortality.

Goals

SleepHealthy yearsBrain, memoryEnergy, fatigueBody weight

Related studies

Sources

  1. Windred DP et al. Sleep regularity is a stronger predictor of mortality risk than sleep duration. Sleep (2024) ↗
  2. Cappuccio FP et al. Sleep duration and all-cause mortality – meta-analysis. Sleep (2010) ↗

Last reviewed: 6 September 2026

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