The "7:1" sleep rule that extends life by four years, and most importantly — improves it

Photo: Guido Mieth / Getty Images

It has long been known that sleep is a key mechanism for body recovery. It is during this time that tissues and muscles "repair," heart rate and blood pressure decrease (which significantly reduces the load on the heart), and the brain actively processes and consolidates memories. If sleep becomes poor or irregular, these vital processes are disrupted, increasing the risk of cardiovascular diseases, stroke, and dementia.

Against this backdrop, scientists from the London School of Economics and Political Science, in collaboration with the insurance company Vitality, developed the "7:1" rule. It means that you should get a minimum of seven hours of sleep, and go to bed plus or minus one hour at the same time for at least five days a week.

The Daily Mail publication provides details of this methodology.

The results of a large-scale study conducted in the UK, which included data from over 47 million nights of sleep, showed that adhering to such a regimen reduces overall mortality by 24% and cuts hospitalizations by 7%.

Researchers calculated that regular and sufficient rest can add up to four years to a person's life. Scientists note that the earlier such habits are formed, the greater the total positive effect will be.

The importance of this rule is also underscored by sad statistics: people who sleep less than six hours a day have a 20% higher risk of premature death compared to those who dedicate the recommended seven to eight hours to sleep.

The authors of the work emphasize that regularity is the key success factor. Scientists intentionally set the bar at five nights a week instead of seven to make this goal realistically achievable for everyone.

This approach reduces the psychological barrier and allows a person to allow temporary deviations from the schedule (for example, on weekends) without feeling guilty or losing overall progress. Such flexibility contributes to the new regimen becoming not a short-term attempt, but a sustainable life habit.

In addition to direct health benefits, it also brings economic advantages: improving sleep quality reduces the need for hospitalization, which allows significant savings on medical expenses.

For successful implementation of this system, experts advise paying special attention to sleep hygiene. A key requirement is to give up phones and other gadgets at least an hour before rest, as their blue light suppresses the production of melatonin — the sleep hormone.

It is also worth avoiding alcohol, which disrupts the REM sleep phase, and caffeine, which provokes excessive nervous system activity. An ideal bedroom should be dark and quiet to avoid provoking the release of the stress hormone cortisol.

Creating such favorable conditions allows the body to transition into a state of deep calm, which becomes a true foundation for a long and healthy life.

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