Consistency is key. Getting to bed and waking up at the same time each day may be more important than how long you sleep.
A recent study analyzing 10M+ hours of data from ~70K participants found that maintaining a regular sleep schedule is a better predictor of longevity than sleep duration.
Most guidelines emphasize sleep duration, but this research suggests sleep regularity – keeping a consistent bedtime and wake-up time – leads to better health outcomes while reducing all-cause mortality.
Keeping our internal clock in check, researchers say disrupting the circadian rhythm can interfere with hormone production, immune health, and cognitive function.
Takeaway: Sleeping 7-9 hours per night is still ideal, but sticking to a predictable sleep-wake cycle pays dividends. So, for optimal well-being, the best answer is: all the above.