Anti-aging leader Bryan Johnson swears by his exacting sleep schedule, and we encounter instance after instance where longevity experts emphasize good sleep. But how important is sleep to your health?
A recent study has unveiled a startling public health concern—two-thirds of Americans are getting too little or too much sleep, putting their health in jeopardy. According to research published on February 27 in JAMA Network Open, individuals who fail to get the recommended seven to nine hours of sleep per night face a significantly higher risk of premature death from various causes.
Led by Kelsie Full, an assistant professor of epidemiology at Vanderbilt University Medical Center, the study sheds light on the long-term dangers of poor sleep habits. The findings indicate that people who experience significant changes in sleep duration over time—either from too much to too little or vice versa—suffer from increased mortality risks, particularly related to cardiovascular disease.
How the Research Was Conducted
The study analyzed sleep and health data from nearly 47,000 individuals aged 40 to 79. Participants were recruited between 2002 and 2009 and completed follow-up surveys from 2008 to 2013. Researchers categorized participants into different “sleep trajectories” based on changes in their sleep duration over a five-year period.
These trajectories included:
- Short-long: Initially sleeping too little, then too much.
- Long-short: Initially sleeping too much, then too little.
- Long-long: Consistently sleeping too much.
- Short-short: Consistently sleeping too little.
- Healthy: Maintaining the recommended seven to nine hours of sleep.
The Alarming Statistical Findings
The results were striking: 66% of participants had suboptimal sleep patterns. Compared to those with a stable, healthy sleep duration, those with irregular sleep experienced the following increased risks:
- A 29% increased risk of death from any cause for those in the short-long category.
- A 27% increased risk for those in the long-long category.
- A 19% increased risk for those in the long-short category.
The dangers were even more pronounced for heart-related deaths:
- A 32% increased risk for individuals in the long-short trajectory.
- A 22% increased risk for those in the long-long and short-long trajectories.
Why Poor Sleep is Endangering Health
The study reinforces what sleep experts have long warned: fluctuating or extreme sleep durations disrupt the body’s essential functions. Poor sleep affects cardiovascular health, increases inflammation, weakens the immune system, and exacerbates existing health conditions like diabetes and obesity.
Notably, the study also found that the risk associated with poor sleep varied across different demographic groups. White adults and individuals with a household income of $15,000 or greater exhibited stronger correlations between irregular sleep and mortality risk than their lower-income or Black counterparts. This raises important questions about the complex interplay between socioeconomic factors, stress, and sleep health.
The Path Forward: Prioritizing Consistent Sleep
The study’s findings emphasize the importance of maintaining stable, healthy sleep patterns over time. As JAMA Network Open editorial contributor Dayna Johnson of Emory University noted, the research “highlights the importance of maintaining healthy sleep over time” and raises concerns about whether the negative effects of poor sleep can be reversed.
With the majority of Americans struggling to maintain consistent sleep schedules, public health initiatives must prioritize sleep education, stress management, and environmental changes to support healthier sleep habits. For individuals, setting a regular bedtime, minimizing screen exposure before bed, and managing stress can be crucial steps toward longevity and well-being.
In an era where chronic sleep deprivation is increasingly normalized, this study serves as a wake-up call—our health depends on how well we rest.
