Five Sleep Habits Shared by People Who Live Longer
Many people focus on managing their diet and exercise but often overlook the importance of sleep. However, sleep is a fundamental aspect of health and is closely linked to life expectancy.
A study by researchers at Beth Israel Deaconess Medical Center in the United States analyzed health survey data from 172,321 participants collected between 1997 and 2018. The findings showed that people who followed certain sleep patterns tended to have longer lifespans.
The five ideal sleep habits identified by the researchers were:
- Getting 7–8 hours of quality sleep each night
- Having difficulty falling asleep no more than twice a week
- Experiencing difficulty staying asleep no more than twice a week
- Not using sleep medication
- Waking up feeling well-rested at least five days a week
During the follow-up period, 8,681 participants died, and researchers estimated that 7.9% of these deaths were associated with poor sleep habits. Compared with people who met only zero or one of the five ideal sleep habits, those who followed all five had a 30% lower risk of death from all causes, a 14% lower risk of death from cardiovascular disease, and a 19% lower risk of cancer-related death.
Among people who were 30 years old, those who consistently followed all five ideal sleep habits were found to have longer life expectancies compared with those who met zero or one habit. The estimated increase was 4.7 years for men and 2.4 years for women.
These findings suggest that both the quantity and quality of sleep play important roles in longevity. To improve sleep quality, experts recommend adopting the following healthy habits:
First, try to go to bed and wake up at the same time every day. Creating a sleep-friendly environment can also help—keep the bedroom dark and slightly cool. Avoid using electronic devices, such as smartphones, at least 30 minutes before bedtime. It is also best to avoid late-night meals, as digestion can prevent the body from getting the deep rest it needs during sleep.
Source: 헬스조선 (https://health.chosun.com/site/data/html_dir/2026/07/16/2026071603075.html)