Improving sleep habits could cut mortality risk by almost a quarter and add up to four years to an individual’s life expectancy, according to research from Vitality and the London School of Economics and Political Science (LSE).
The research tracked more than 47 million nights of sleep and indicates that getting seven hours of sleep per night and maintaining a consistent bedtime within a one-hour window can reduce mortality risk by 24% and lower hospital admissions by up to 7%.
This reflects the combined effect of achieving sufficient sleep duration and regularity.
When it comes to sleep duration, a significant number of adults fail to achieve adequate sleep – with one in three sleeping fewer than seven hours per night.
Those who regularly sleep fewer than six hours face a 20% higher risk of premature death compared to individuals achieving seven to eight hours.
Risks from chronic sleep loss
According to the report, chronic sleep loss raises the likelihood of heart disease, diabetes, depression, and early death, while eroding focus, mood, and productivity.
However, even short-term sleep restriction can disrupt appetite-regulating hormones and impair glucose control to levels comparable to pre-diabetes.
Bedtime consistency was seen to be an even stronger predictor of sleep-related risk than simply getting enough hours of sleep.
This is one of the first analyses to link sleep duration and bedtime consistency with in-hospital claims at scale, reinforcing wider evidence that variability in sleep–wake schedules, known as social jetlag, undermines health, while regularity is protective against obesity, diabetes and cardiovascular disease.
Consequently, it urges people to rethink their approach to sleep – treating it as a daily habit that can be influenced to improve their health, rather than a passive activity.
The report highlights practical behaviours and actions people can take to improve their sleep, including:
- Setting a consistent bedtime – this helps regulate the body clock and makes it easier to fall asleep, improving sleep quality over time,
- Reducing screen use in the hour before bed – blue light exposure and digital content increases mental stimulation, which can delay melatonin release and keep people feeling alert,
- Establishing a calming evening routine – this signals to the brain that it’s time to wind down, helping the transition into sleep,
- Tracking sleep – recording and understanding how long someone sleeps for and from what time enables them to better understand their own behaviour and consistency, and where any changes would be beneficial, especially when seen over a longer time period.
Reframing sleep
Dr Katie Tryon, deputy CEO of Vitality Health, said: “Our data clearly shows the clinical relevance and importance of sleep for us all.
“For most people, the problem is not pathology, but routine. By reframing sleep and understanding it as a behaviour that can be tracked, nudged, and reinforced, we are in a position to further extend and build on how we support our members to live longer healthier lives.”
Professor Joan Costa-i-Font, professor of health economics at LSE, added: “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 individuals and organisations act on these insights, the potential impact on the health of their employees and the wider economy is profound.”
