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Sleeping More or Less Than 7 Hours? Your Sleep Patterns May Lead To Premature Death!

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Posted By
Pallavi Mehra
Publish Date
Date
March 01, 2025
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Category
Blogs

Sleeping More Or Less Than 7 Hours? Your Sleep Patterns May Lead To Premature Death! (Image Credits: iStock)

Are you getting enough sleep? Or maybe too much? Turns out, both can be bad for you. A shocking new study suggests that about two-thirds of Americans are not sleeping the recommended seven to nine hours a night—and it’s putting their health at serious risk.
Researchers, led by Kelsie Full from Vanderbilt University Medical Center, analyzed data from nearly 47,000 people aged 40 to 79. Their findings, published in JAMA Network Open, reveal that people with irregular sleep patterns over five years had a significantly higher risk of premature death. Specifically, those who transitioned from getting too little sleep to too much (or vice versa) faced an increased risk of mortality—29 per cent for any cause and up to 32 per cent for heart-related deaths.

What’s the Connection Between Sleep and Health?

We all know sleep is important, but this study shows just how crucial it is to maintain a stable routine. Researchers tracked participants’ sleep patterns over several years and classified them into different trajectories—some started off getting too much sleep and ended up with too little, while others followed the opposite pattern.
The results? A whopping 66 per cent of participants were found to be on an unhealthy sleep trajectory. Those whose sleep duration fluctuated too much had a significantly higher risk of premature death. Long sleep durations were particularly linked to cardiovascular diseases, reinforcing the idea that balance is key.
The study also found that sleep patterns impacted different demographics in varying ways. The risks were higher among White adults compared to Black adults and more pronounced among people with household incomes of 15,000 dollars or more. However, no significant differences were observed between men and women.

How to Improve Your Sleep for Better Health

If you’ve been struggling with sleep consistency, don’t worry—you can take steps to improve it. Here are some expert-backed tips to enhance your sleep quality and potentially extend your lifespan:
    Stick to a Routine: Try to go to bed and wake up at the same time every day, even on weekends. Your body thrives on consistency.
  • Limit Screen Time Before Bed: Blue light from phones, tablets, and TVs can interfere with your body’s melatonin production, making it harder to fall asleep.
  • Create a Relaxing Bedtime Routine: Reading, meditation, or a warm bath can signal to your brain that it’s time to wind down.
  • Watch Your Caffeine and Alcohol Intake: Both substances can disrupt sleep patterns, so avoid them at least a few hours before bedtime.
  • Exercise Regularly: Physical activity can help regulate your sleep cycle, but try to finish workouts at least a few hours before bed.
  • Optimize Your Sleep Environment: Keep your bedroom cool, dark, and quiet to promote restful sleep.
  • Manage Stress: Practicing relaxation techniques like deep breathing or yoga can help you sleep better.
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