7:1 sleep rule may extend life for people in their 40s

A Vitality–LSE analysis reported that meeting a '7:1' sleep goal most nights was associated with longer life expectancy and lower markers linked to cognitive decline for adults aged 40 and over.

Doctors and researchers are calling attention to a sleep guideline called the '7:1' rule after a new analysis by Vitality and the London School of Economics and Political Science (LSE). The study examined large amounts of sleep-tracker data and reported links between regular sleep patterns in midlife and longer life expectancy. Clinicians quoted in the article note that sleep quality and circadian strength often decline after age 40, increasing the importance of predictable sleep timing and sufficient duration. The discussion focuses on how consistent sleep may relate to brain, heart, and metabolic health in people aged 40 and over. Key findings: - The Vitality–LSE analysis drew on roughly 47 million nights of sleep from about 105,000 individuals tracked over several years. - The article reports that meeting a '7:1' sleep goal — interpreted as getting at least seven hours on most nights — was associated in the study with about a 24% improvement in life expectancy and roughly four extra years of lifespan. - The dataset showed 41% of people in the US and UK regularly get less than seven hours per night, and getting less than six hours nightly was linked to a 20% higher risk of early death in the analysis. - Sleep experts in the article described how circadian rhythms weaken after 40, deep sleep declines, and inconsistent schedules can affect the brain's waste-clearance processes, stress hormones, metabolism and inflammation. - Researchers recommend aiming to achieve the 7:1 goal at least five nights per week, and the article notes only about 10% of cases in the study currently adhered to that pattern. Summary: The analysis associated regular attainment of a '7:1' sleep pattern in midlife with higher life expectancy and with lower risks noted for cognitive and cardiovascular health. The study's authors recommend aiming for the 7:1 goal at least five nights per week, while the article reports current adherence in the dataset was around 10%. The reporting underscores clinicians' emphasis that consistent sleep timing becomes more relevant after age 40.