A comprehensive new study published in the prestigious *Journal of the American Medical Association* (JAMA) has established a definitive link between sleep duration and mortality risk. The research, which analyzed health data from over 1.5 million participants across multiple countries, concludes that both consistently sleeping fewer than six hours and more than nine hours per night are associated with a significantly higher risk of death from all causes, particularly cardiovascular disease.
The longitudinal study tracked participants for an average of 10 years, meticulously controlling for factors such as age, sex, socioeconomic status, smoking, alcohol consumption, body mass index, and pre-existing health conditions. Researchers found a U-shaped curve in the relationship between sleep and mortality. Adults who reported a regular sleep duration of 7 to 8 hours per night had the lowest mortality risk.
"For years, we've understood the dangers of chronic sleep deprivation, which can lead to impaired cognitive function, weakened immunity, and metabolic disorders," said lead researcher Dr. Alistair Finch of the Global Sleep Health Institute. "This study powerfully quantifies that risk in terms of lifespan. Perhaps more surprisingly, it solidifies the growing evidence that consistently oversleeping is not benign, but is itself an independent risk marker for poor health outcomes."
Individuals averaging less than six hours of sleep showed a 12% increased risk of early death. This group exhibited higher levels of inflammation, stress hormones like cortisol, and blood pressure. Conversely, those sleeping more than nine hours nightly faced a 30% elevated risk. Researchers hypothesize that long sleep duration may be a symptom, rather than a cause, of underlying issues such as undiagnosed sleep disorders (like sleep apnea), depression, or other chronic illnesses that themselves increase mortality.
Cardiovascular events were the leading cause of death linked to non-optimal sleep. The study suggests that both short and long sleep disrupt the body's circadian rhythms, affect glucose metabolism, and can lead to higher blood pressure—all critical factors for heart health.
The authors emphasize the importance of "sleep hygiene" for public health. Recommendations include maintaining a consistent sleep schedule, ensuring a dark and cool bedroom environment, limiting screen time before bed, and avoiding caffeine and large meals late in the day. They advise individuals consistently sleeping outside the 7-8 hour range to consult a healthcare provider to rule out underlying conditions.
"Sleep is not a luxury; it's a non-negotiable pillar of health," Dr. Finch concluded. "Aiming for that 7-to-8-hour sweet spot is one of the simplest, most cost-effective interventions for promoting long-term wellness and longevity."
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