Adding 4 years to your life: Learn how the 7:1 rule works
Sun, July 12, 2026 – 19:05
2 min
Scientists say this simple sleep formula could help you live longer
The science-backed habits that can increase people’s lifespan (photo: Getty Images)
What we should know about sleep
Sleep is the most important recovery system for the body. During the night, blood pressure drops, tissues repair themselves, and the brain actively processes information accumulated throughout the day. To keep these processes running efficiently, experts from the London School of Economics (LSE) and health insurer Vitality recommend adopting a routine known as the 7:1 rule
How 7:1 rule works
The method is simple but effective. It is based on three key principles:
- Get exactly seven hours of sleep
- Go to bed within the same one-hour window each night (for example, consistently between 10:30 p.m. and 11:30 p.m.)
- Follow this schedule at least five nights a week.
Researchers say the five-night target makes the habit more realistic and easier to maintain. It allows some flexibility on weekends without creating stress or disrupting a healthy long-term routine
Impressive health benefits
A large-scale analysis found that following the 7:1 plan reduced the overall risk of death by 24% and lowered the likelihood of hospitalization by 7%. Researchers also found that consistently getting high-quality sleep on this schedule could add up to four years to a life. The earlier people develop this habit, the greater the long-term health benefits
At the same time, scientists warned about the serious risks of chronic sleep deprivation. People who sleep fewer than six hours a night face a 20% higher risk of premature death than those who regularly get the recommended seven to eight hours of sleep
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
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