For many people, it’s easy to fall into a pattern of not getting enough sleep and failing to stick to a routine.
In fact, about one in three Americans report not getting the recommended seven to nine hours of sleep each night, according to the CDC. Meanwhile, chronic sleep disorders affect about one in seven people.
Sleep is an essential repair system for the body as it patches up worn down muscles and tissues, allows heart rate and blood pressure to come down and put less stress on the cardiovascular system and helps the brain consolidate memories.
Consistently having poor sleep, however, interrupts this repair process and raises the risk of heart disease, stroke and dementia.
However, sleep experts have coined a new routine that science shows can lead to a more restful and restorative sleep.
The 7:1 sleep rule involves getting seven hours of sleep and going to bed during the same one-hour window for at least five nights a week.
In a new study out of the UK, researchers collected data encompassing more than 47 million nights of sleep. The analysis found following the 7:1 plan reduced the risk of overall mortality by 24 percent and decreased hospital admissions by seven percent.
The study also estimated getting consistent, restful sleep could add up to four additional years to a person’s lifespan. ‘The earlier in life these habits are formed, the greater the cumulative gain,’ the researchers wrote.
Researchers have identified a sleep pattern that could slash the risk of death by 24 percent (stock image)
The team said the findings are especially crucial because they also found people who slept fewer than six hours per night faced a 20 percent higher risk of premature death compared to those who got seven to eight hours.
The researchers, from health insurance company Vitality and The London School of Economics and Political Science (LSE), noted that the consistency of the routine is key for reaping the benefits.
‘Setting the target to five nights per week rather than all seven lowers the perceived barrier to entry, increases self-efficacy, and allows for occasional variability without derailing progress, thereby enhancing long-term adherence,’ they wrote.
‘By striking a balance between ambition and attainability, a five-day sleep consistency target becomes not just realistic, but sustainable; supporting widespread engagement over time.’
Because the 7:1 pattern was associated with a seven percent reduction in hospitalizations, the researchers also found the plan could result in $287 saved in healthcare costs per person per year in the US.
To effectively follow the plan, the researchers emphasized that keeping a consistent schedule is key. They recommended going to bed and waking up at the same time, even on the weekends.
Previous studies support this. One 2021 review found better sleep efficiency, or adherence to a routine, helped the arteries relax. Relaxed arteries allow blood to flow more freely throughout the body, reducing strain on the heart.
Another 2025 study in the journal Nutrients found that people with the most sleep irregularity had higher body weights and lower levels of HDL (good) cholesterol, raising their risk of developing heart disease later in life.
They also suggested putting away phones and other devices that emit blue light at least an hour before bed, as this light has been shown to suppress the production of sleep hormone melatonin.
Additionally, they cautioned against alcohol or caffeine in the evening. Alcohol at first acts as a sedative, but it suppresses rapid eye movement (REM) sleep, which is crucial for regulating blood pressure during sleep. Caffeine, meanwhile, promotes wakefulness, while spicy food causes heartburn, triggering heart palpitations.
And keeping the bedroom dark and quiet, minimizing distractions, is necessary because noise and light can trigger the body’s ‘fight-or-flight’ response, raising levels of the stress hormone cortisol. This makes the body too alert to effectively rest, raising heart rate and blood pressure.
