Which is better: Longer or more consistent sleep?

Why you should dial in your sleep schedule

Consistency is key. Getting to bed and waking up at the same time each day may be more important than how long you sleep.

The data

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.

Why it matters

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.