Sleeping less than 7 hours daily? You could live a shorter life

How much sleep do we know? It’s a question that continues to come up in the age of hectic lifestyles. With long work hours and little work-life balance, sleep is something that is often compromised. But your bedtime is far more important than you think. While it may seem like the body can function properly with fewer hours of sleep, doing so regularly can damage it in the long run.

Sleep recovers the brain, immune system, memory, and physical health, as well as reduces the risk of chronic diseases like diabetes, heart issues, and obesity. While people know the benefits of sleeping, a new study shows that sleeping for less than seven hours a day reduces one's lifespan.

What did the study reveal?

The study conducted by Oregon Health and Science University (OHSU) in Portland, US, and published in SLEEP Advances stresses that sleeping for more than seven hours daily can increase longevity. The research was conducted by graduate students working in the Sleep, Chronobiology, and Health Laboratory within the OHSU School of Nursing to better understand the effects of sleep on the body.

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The researchers drew on a nationwide database, studying survey data to track life expectancy patterns across US counties. They also compared county-level life expectancy figures with detailed survey data collected by the Centers for Disease Control and Prevention (CDC) between 2019 and 2025. Life expectancy was consistently lower in counties where more people slept for fewer than seven hours each night.

The study noted that insufficient sleep was associated with reduced lifespan across all settings, from high-income urban areas to low-income rural counties. The report also noted that areas with a higher proportion of people sleeping less than seven hours a night saw reduced life expectancy. This pattern was especially clear in Oregon, where sleep-deprived counties fell behind their better-rested counterparts.

Andrew McHill, an associate professor in the OHSU School of Nursing, the OHSU School of Medicine, and OHSU's Oregon Institute of Occupational Health Sciences, and a senior author of the study, was quoted as saying by NDTV, “I didn't expect it to be so strongly correlated to life expectancy. We've always thought sleep is important, but this research really drives that point home… People really should strive to get seven to nine hours of sleep if at all possible.”

“It’s intuitive and makes a lot of sense, but it was still striking to see it materialise so strongly in all of these models. I’m a sleep physiologist who understands the health benefits of sleep, but the strength of the association between sleep sufficiency and life expectancy was remarkable to me,” McHill added.

How the body signals sleep deprivation

The research team found that factors like smoking rates, obesity, diabetes, physical inactivity, food insecurity, unemployment, high school graduation, lack of health insurance, and social ties were some of the causes of sleep deprivation.

The body gives signs, but most people miss them. Daytime sleepiness, even after getting up, is a very good indicator that you’re not sleeping enough. When the body is tired, it does not produce as much energy. Lack of sleep can lead to lack of focus and forgetfulness, as well as slower reaction times and more mistakes on the job or while driving.

Sudden weight gain is one of the most common signs of sleep deprivation. Image Courtesy: Pixabay

Frequent mood swings and irritability, along with anxiety and loss of control over emotions, can be another sign. If you have been catching colds or stomach issues more frequently, that can also be an indicator of poor sleep. Symptoms like elevated blood pressure, frequent headaches, unintentional weight gain, increased appetite, and low motivation are also some of the symptoms to look out for.

Taking these signs seriously is important as they help you gain insight into your body and its needs.

How to get a good night’s sleep?

Sleep is easy to schedule, but often gets compromised because of our busy day-to-day. However, here are a few steps to take to establish a good and healthy sleeping schedule.

Stick to a fixed bed and sleep and wake-up times daily, including weekends. Consistency will strengthen your body’s natural sleep-wake-up cycle. It is important to sleep in a cool, dark, and quiet room. Use blackout curtains, earplugs, or white noise machines.

Stop using screens before bed; try reading instead. Skipping heavy meals or alcohol before bed is advisable, as they can disrupt your sleep cycle. Switch to light snacks like dry fruits or fruits before bed, as these can help stabilise blood sugar without any interference.

Engaging in moderate activity like yoga or walking during the day helps deepen sleep. You can practice deep breathing, meditation, or muscle relaxation to lower cortisol levels, which will help you sleep quickly and have fewer awakenings.

With inputs from agencies