When most people think about living a longer life, their minds immediately go to eating well and exercising regularly. But according to Dr. Nighat Arif, a family medicine physician working within the NHS as well as in private practice, there is one habit that may matter even more than both of those combined. She took to TikTok to share findings that she says have turned conventional health wisdom on its head. “Scientists just shook everything we thought we knew about longevity,” she opened, setting the stage for a surprising message.
Dr. Arif was referring to a large-scale study conducted jointly by the London School of Economics and Political Science and Vitality, a health insurance company. The research found that simply getting seven hours of sleep every night, consistently and at roughly the same time each evening, could reduce the risk of premature death by nearly a quarter. That single behavioral shift, according to the study, has the potential to add up to four years to a person’s life expectancy. The numbers are striking, especially given how often sleep gets deprioritized in favor of productivity or screen time.
The doctor did acknowledge that the study comes with certain limitations worth considering. She pointed out that it was conducted by a private health insurance company alongside an academic institution, both of which have a financial interest in promoting healthy behaviors. Still, she was clear that these caveats do not diminish the core takeaway. In her view, the data reinforces what many medical professionals have long suspected but perhaps not communicated forcefully enough.
@drnighatarif 🚨Breaking news! Your sleep is more vital for longevity than diet and workouts So we must start taking sleep seriously! Major study by Vitality and The London School of Economics and Political Science (LSE) reveals that adopting consistent positive sleep behaviours can add up to 4 years to life expectancy 🛌 90% of people don’t meet optimal sleep patterns; improving habits in just a quarter of them could save the NHS £1.35bn a year 🛌 Obtaining seven hours of sleep per night, and maintaining a consistent bedtime within a one-hour window, can reduce mortality risk by 24% and lower hospital admissions by up to 7% Ref: Better Sleep Behaviours Could Extend Life Expectancy 7 January 2026. https://www.vitality.co.uk/media-online/advisers/literature/campaigns/vitality-sleep-white-paper.pdf
♬ original sound – Nighat Arif
“The truth is this: good sleep is not a luxury, it is a behavior as important as exercise or diet,” Dr. Arif stated. She was particularly focused on middle-aged women, noting that this group is especially vulnerable due to “hot flashes, racing thoughts, and hormonal changes” that frequently disrupt sleep. For women going through menopause, she argued that protecting sleep quality is essential for safeguarding brain function, heart health, and emotional wellbeing in the years ahead. Her message was direct and urgent rather than abstract or purely academic.
Dr. Arif’s practical suggestion was straightforward. She recommended that people introduce a consistent one-hour sleep window each night during which all screens are turned off. “Approach sleep as your most powerful health habit,” she urged her audience. The idea is that by treating bedtime with the same discipline and intentionality that people bring to workouts or meal planning, the body’s internal clock can be better regulated over time. This small but meaningful shift, she said, is something anyone can start that very evening.
The statistics behind the study are worth examining closely. According to the research cited by Dr. Arif, a full 90 percent of people do not meet optimal sleep patterns on a regular basis. The study also found that if just a quarter of those individuals improved their sleep habits, the British National Health Service could save more than $1.7 billion annually. Beyond the financial angle, obtaining seven hours of nightly sleep within a consistent one-hour bedtime window was shown to reduce hospital admissions by as much as 7 percent. These figures paint a picture of sleep not just as a personal health choice, but as a significant public health issue.
Experts involved in the research outlined several practical steps people can take to improve their sleep quality. Establishing a consistent bedtime helps regulate the body’s internal clock, making it easier to fall asleep and improving overall sleep depth over time. Reducing screen use at least one hour before bed is also recommended, since blue light and stimulating digital content can delay the release of melatonin and keep the brain in an alert state. Building a calming evening routine, such as reading or listening to relaxing music, helps signal to the brain that the time for rest has arrived.
Sleep is broadly defined as a naturally recurring state of rest during which the body undergoes essential recovery processes, including tissue repair, memory consolidation, and hormone regulation. Most health authorities, including the NHS, recommend that adults aim for seven to nine hours per night, though individual needs vary based on age, genetics, and overall health. Teenagers and children require significantly more sleep than adults because their bodies and brains are still developing, and newborns may sleep anywhere from eight to sixteen hours in a single day. Chronic sleep deprivation has been linked to a wide range of health problems, including increased risks of heart disease, diabetes, obesity, depression, and impaired cognitive function. Research into sleep science has grown substantially over the past two decades, with scientists gaining a much deeper understanding of how sleep architecture, including the cycles of light, deep, and REM sleep, contributes to physical and mental health.
If this story made you rethink how seriously you take your nightly rest, share your thoughts and sleep habits in the comments.
