Doctors say this easy 60-minute sleep rule boosts longevity
If you want to live longer, you may have considered intermittent fasting, high-intensity interval training (HIIT) or even cold water therapy. After all, research shows they can enhance our lifespan and promote healthy aging.
But while a dunk in cold water may be beneficial, a strict eating schedule and intense exercise aren’t suited to everyone, and realistically, most of us don’t have around $5,000 to splurge on one of the top home cold plunge pools, or live close to somewhere they can take a dip for free.
Key takeaways
- A large scale study drilled down into 47 million nights of sleep data to examine sleep and longevity.
- They found that getting seven hours of sleep by sticking to a regular sleep time can add up to 4 years onto your life.
- The study promotes the 60-minute rule: get at least seven hours of sleep every night by going to bed and waking up within the same 60-minute window for at least five days a week.
But there may be a much more simple way to live longer: the 60-minute sleep rule. New research has found that the simple act of going to bed within a one-hour window can help you get at least seven hours of sleep a night, a sleep habit that can potentially add years to your life.
As well as delving into the study’s findings, we’ve also spoken to several sleep experts about the new results, and the good news is, this sleep rule is expert-approved. In fact, the doctors we spoke to agreed that it’s wise to try it before more extreme longevity hacks. Read on to find out more…
What the study behind the 60-minute rule found
The new research analyzed data from wearable devices worn by 105,000 individuals over a span of several years; a total of 47 million nights of sleep tracking data.
“The study found that individuals who consistently went to bed within a one-hour window and slept at least seven hours per night, at least five nights per week, were associated with living approximately 2–4 years longer,” Dr. Martin Hopp, Medical Director at Daybreak explains.
In terms of the figures, the researchers discovered that the average person who begins to follow these sleep habits had a 24% lower mortality risk compared to those who didn’t. This in turn, could translate to the 2-4 more years of life.
“That estimate reflects both sleep timing regularity and getting enough sleep, not just one or the other,” adds Dr. William Lu, Medical Director at Dreem Health.
“The key takeaway from the study is that both sufficient sleep duration (at least seven hours) and consistent timing work together to support long-term health and longevity,” Dr. Hopp agrees.
Their findings led those behind the study to recommend the 60-minute (also known as the 7:1 sleep) behavior rule, which encourages people to follow the one-hour bedtime window and 7 hours of sleep framework at least five nights a week.
How going to sleep at the same time can help you live longer
This new research isn’t the first time the time we fall asleep each night has been linked to a longer life. For example, one 2024 study looking at more than 10 million hours of data from wearable devices, gathered from more than 60,000 UK Biobank participants, found that “higher sleep regularity was associated with a 20%-48% lower risk of all-cause mortality.”
In terms of the new study, Dr. Hopp explains that it “reinforces what we already understand physiologically. The body performs best with predictable cycles. Consistency supports hormonal balance, restorative sleep stages, and overall systemic health.”
But how exactly can sleep timing in particular influence longevity?
“In simple terms, our bodies run on a 24-hour internal clock called the circadian rhythm. Hormones like cortisol and melatonin, digestion, metabolism, cardiovascular function, and immune response follow a predictable daily pattern,” the doctor says.
While consistent sleep timing allows these systems operate in sequence and in balance, if it varies significantly from day to day, that rhythm becomes disrupted.
“Hormone release, bowel movements, metabolic processes, and restorative sleep cycles can all become less efficient. This creates physiologic stress on the body. Over time, chronic stress and circadian disruption are linked to higher risks of cardiovascular disease, metabolic disorders, and an overall reduced lifespan,” Dr. Hopp explains.
Interestingly, when the researchers separately analyzed the effect of just a one-hour bedtime window, they found it was associated with a 31% lower mortality risk. So we asked the experts if this means that consistent bedtime is more important than how much shut-eye you actually get.
Although Dr. Lu describes this figure as “striking,” he says that it “doesn’t necessarily mean timing is more important than length. It suggests that regularity may be just as important as duration, and possibly an independent factor.”
Dr. Hopp adds that rather than suggesting timing is more important than duration, “these findings highlight that regular sleep timing improves sleep quality and physiologic efficiency.”
“Two people may both sleep seven hours, but if one goes to bed and wakes at consistent times while the other’s schedule varies widely, the quality and restorative depth of sleep may differ significantly. Ideally, both adequate duration and consistency are prioritized,” he explains.
Do you have to go to bed at exactly the same time each night?
You’ve probably deduced that a one-hour window means that you don’t need to go to sleep at exactly the same time each night, which, as Dr. Lu points out “allows for flexibility.”
Rather than fixating on being asleep at 10.15pm every evening, the 7:1 sleep rule would mean making sure bedtime is always somewhere between 10 and 11pm.
“The idea is reducing large changes in your schedule. Going to bed at different times may lead to circadian rhythm disruption,” Dr. Lu says.
But don’t make the mistake of placing all the emphasis on sticking to a regular bedtime and then waking up at completely different times each morning.
Dr. Hopp explains: “Wake-up time should be kept consistent as well. The body responds strongly to wake time cues, including light exposure and activity. Maintaining both bedtime and wake time within a consistent range helps reinforce circadian stability,”
So, is it worth trying the 7:1 sleep rule before more extreme longevity hacks?
Both experts we spoke to agreed that those who are interested in living longer should consider trying out the 7:1 sleep rule; a one-hour bedtime window and at least seven hours sleep.
“It’s a low-cost, low-risk strategy that could have meaningful long-term benefits. Unlike many longevity trends, this doesn’t require special equipment, expensive supplements, or extreme routines. Most people already know they should sleep more, but this adds another layer,” says Dr. Lu.
And, there’s good news for those who aren’t inclined to restrict their eating times or invest in a cold plunge pool in the quest to live longer. Dr. Hopp says that “sleep regularity should absolutely be prioritized before more extreme longevity interventions.”
He points out that “many popular longevity ‘hacks’ (like extreme fasting protocols or cold therapy) intentionally activate stress pathways. While short-term stressors can have adaptive benefits in certain contexts, chronically elevating stress hormones like cortisol is not associated with longevity.”
4 tips to help fix your sleep schedule
If you want to get into the habit of going to bed at a regular time (or a least within a one-hour window), these doctor-approved tips can help…
1. Choose sleep and wake times you can stick to
It might sound straightforward, but working out a bedtime and a time to rise that you can realistically maintain and that allows enough sleep, is key.
“Choose a bed and wake-up time that allows 7 to 9 hours of sleep per night that you can stick to 7 days a week and anchor your schedule around it,” advises Dr. Lu. “The amount of time allotted should allow you to feel like you are well-rested when you wake up and can carry over to the rest of the day.”
If you’re uncertain about exactly how many hours of sleep you need, try observing how you feel in the mornings based on how much sleep you’ve had. It’s a simple way to determine many hours of sleep leaves you feeling refreshed.
But if you don’t nail your new bedtime immediately, sticking to the same wake time can help you adjust, Dr. Lu says.
“Even if your bedtime varies at first, waking up at the same time helps reset your internal clock. Over time, your body will naturally feel sleepy earlier, making it easier to bring bedtime into a consistent one-hour window.”
2. Consider adjusting your sleep timings gradually
If your bedtime is all over the place, or you’re trying to alter your sleep time significantly, you may benefit from gradually adjusting your sleep schedule. After all, falling asleep at a vastly different time might not come easily to begin with.
“Move your bedtime and wake-up time by 30–60 minutes per day until you reach your desired schedule,” suggests Dr. Hopp.
For example, if you’re trying to move from going to bed at random in the early hours to a 10-11pm window, consider shifting your bedtime back by 30 minutes each night, first to 1am, then 12.30am, then 12.00am and so on.
But remember to “always shift your wake time in tandem with bedtime to maintain consistency,” the doctor says.
3. Introduce a wind down routine
One way to help with maintaining a regular sleep schedule is to factor in time for your body and mind to prepare for rest. A wind down, or nighttime routine, does exactly that.
“Start a 30 to 60 minute pre-sleep routine,” says Dr. Lu, suggesting dimming the lights, stepping away from work, and limiting screens.
Your nighttime routine could also incorporate a 10 minute yoga routine for deep sleep, reading (which is proven to reduce stress) or breathing exercises, but ultimately, it just needs to be relaxing for you, and be something you can replicate every night.
“Doing the same calming activities each night trains your brain to associate those cues with sleep, making it easier to fall asleep within your target window,” says Dr. Lu.
4. Create an ideal sleep environment
Dropping off within your desired one-hour window is going to be hard if your environment isn’t optimized for sleep. But, Dr. Hopp suggests several steps you can take to help, including keeping your bedroom cool.
And because “even small amounts of light can interfere with melatonin production,” darkness is important, too. Dr. Hopp recommends blackout curtains or an eye mask.
Finally, try to minimize noise disruption. “Earplugs or white noise machines can reduce sleep fragmentation,” he says.
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