Sleeping less than 7 or more than 9 hours? New study finds link to early death risk

A recent study says the number of hours you spend sleeping could have more serious consequences than simply waking up groggy (Image: Pexels)

We all have those nights, staying up too late, rising too early, or catching up on hours of lost sleep over the weekend. But a recent study says the number of hours you spend sleeping could have more serious consequences than simply waking up groggy. In fact, both short and long sleep durations have now been linked to a greater risk of dying earlier. For something that feels so ordinary, sleep might just be one of life’s most powerful medicines.

There was a time when staying up late was almost heroic, burning the midnight oil, finishing that project, rocking a baby to sleep. And on the other side, sleeping in was seen as luxury or laziness, depending on who you asked. But now, researchers have pulled together findings from 79 cohort studies across decades and countries, and the results are sobering.

According to a review published in PubMed, adults who regularly slept less than seven hours a night were found to have a 14% higher risk of death compared to those who slept the recommended seven to eight hours. And for those who slept for nine hours or more each night, the risk jumped to 34%. Interestingly, it was observed that women were more affected by longer sleep than men.

Considering that your rest time impacts the various functions of the body, the Sleep Foundation suggests that sleep does more than rest the body, it supports memory, mood, metabolism, and heart health. Cutting back on sleep can upset blood sugar, weaken immunity, and strain the heart. On the other hand, excessive sleep has been linked to inflammation and even early cognitive decline. While each body has its own pattern, most healthy adults need between 7 and 9 hours a night, and more importantly, regularity. Dwindling between too little and too much sleep, especially over time, may send confusing signals to the body.

Also Read: Symptoms of sleep disorders: 10 ways to spot common sleep problems before it takes a toll on your life

Here are 5 timeless tips for better sleep:

Rise and shine, consistently: Stick to the same wake-up and sleep time, even on holidays. Your body loves rhythm.

Put away the late-night gadgets: Back in the day, it was the TV. Now it’s phones. Both need to go. Unplug an hour before bed for restful sleep.

Eat early, sleep well: Heavy dinners and late cups of coffee can keep your body alert when it should be winding down.

Let the sun in: Morning walks or just sitting near a sunny window can reset your inner clock.

Mind the afternoon nap: A short snooze is fine, but too long and you’ll be staring at the ceiling at night.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.