Keep your sleep schedule regular
Look at when you sleep as well as how long. A regular pattern is a useful goal; needing more sleep is not a reason to force yourself awake.
Make your bedtime and wake time more consistent rather than cutting sleep short.
UK cohort: more regular sleep was associated with 20%–30% lower all-cause mortality risk in fully adjusted models.
Why consider it?
This prospective UK Biobank cohort of older adults used wrist-recorded sleep. The comparison was with the least regular sleep group. Larger estimates came from minimally adjusted models; this remains an observational association, not an established effect of changing a schedule. Health and other differences can influence the result. The book's A grade reflects its broader sleep-duration evidence; this regularity finding alone is observational.
Read the sources
Source grade A is reproduced from the original work. It does not establish suitability for everyone.
Original item: chapter 2, item 13 ↗Adaptation: Rewritten in English from the locked Chinese original; retained evidence grade and study limits. Effect sizes quoted from the cited source: estimates are kept in their original comparison and population; observational associations are not described as proven personal gains. r3 AI review: Used the fully adjusted model range with the least regular group as reference; retained the original book grade and observational limits.
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