7:1 sleep rule may add four years to life, and simple habits help maintain it.

A study by Vitality and LSE reported that following a 7:1 sleep rule — at least seven hours of sleep and falling asleep within a one-hour window most nights — could add about four years to life expectancy. The article describes five expert-backed sleep hygiene strategies the author uses to keep a consistent schedule.

A recent study reported by Vitality and The London School of Economics and Political Science links a consistent sleep pattern called the 7:1 rule to a longer life expectancy. The rule combines getting at least seven hours of sleep and falling asleep within a one-hour window most nights. The author describes personal challenges with staying up late and outlines five expert-recommended habits they use to follow the rule. Several sleep therapists and clinicians are quoted to explain the rationale behind those habits. What the article reports: - The 7:1 sleep rule was described as at least seven hours of sleep and falling asleep within a one-hour window, with consistency most nights; the study linked this pattern to about four extra years of life expectancy. - The author identifies evening procrastination and ‘‘revenge bedtime procrastination’’ as reasons for delayed sleep and seeks ways to create regularity. - Morning light exposure and a consistent wake window are recommended to help set the body’s circadian rhythm, according to a sleep therapist quoted in the piece. - Experts in the article endorse reframing bedtime as planned relaxation, using noise-masking tools (earplugs or white noise) and keeping screens out of bed, or switching to audio, to reduce evening stimulation. - The author notes cooler bedroom temperature and layered bedding as preferences cited by a sleep clinician to support sleep onset. Summary: The reported study frames the 7:1 sleep rule as associated with a modest increase in life expectancy when practiced regularly. The article presents five practical habits the author uses and includes expert perspectives that both support consistent sleep opportunities and caution against overly prescriptive rules. Undetermined at this time.