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Tom’s Guide
Tom’s Guide
Technology
Jenny Haward

The 7:1 sleep rule is now linked to a longer life — experts share 6 habits to help you master it by resetting your body clock this weekend

Greg Jones Weiss Lu Vitality
A woman jumps up from her mattress in a bedroom bathed in bright, early morning sunlight – a brilliant circadian rhythm anchor that helps her maintain a regular sleep-wake schedule, which is now a major component, backed by science, to increasing a person's lifespan by up to 4 years.

If you want to improve your sleep habits and potentially add years to your life, the 7:1 sleep rule can help with both, and a huge part of it is focused on sleep regularity.

A 2026 study from Vitality and The London School of Economics and Political Science (LSE) found that going to bed within the same 1 hour window (sleep regularity) and getting 7+ hours of sleep (sleep duration) can significantly lower mortality risk and add increase life expectancy by up to four years

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