Poor Sleep May Lead to 29% Greater Risk of Death

In a new study published on JAMA of almost 50,000 US adults, getting less than 7 hours of sleep nightly was associated with as much as 29% higher risk of dying over the following five years.

According to the study, "The American Academy of Sleep Medicine and National Sleep Foundation recommend adults sleep 7 hours to 9 hours per night to maintain optimal overall health. Only 30% to 45% of adults in the US meet these recommendations."

Getting inadequate sleep is associated with numerous health issues, such as:

• Fatigue and cognitive dysfunction and increased risk of accidents.
• An average 6 ½ pounds weight gain and 30% increased risk of obesity.
• Chronic pain with its marked associated and preventable increased risk of dementia.
• Increased risk of cancer.
• Increased risk of heart attack.

Interestingly, both too little sleep (less than or equal to 5 hours per night) and too much sleep (greater than or equal to 9 hours per night) resulted in higher mortality risk. "A U-shaped association between sleep duration and mortality has been consistently observed, indicating that both short and long sleep durations are associated with increased risk of death," said the study authors.

On the Other Hand, Benefits of Proper Sleep Continue to Be Found in Other Studies

• A recent meta-analysis of 173,000 adults showed that getting optimal sleep was associated with less hypertension.
• Another recent study showed better sleep is associated with better blood sugar control, which helps lower your risk of diabetes.

Getting Better Sleep

If you want better sleep, the first step is to look for ways to re-balance your daily schedule.

In today’s always-on, over-scheduled world, most people don’t get enough rest simply because they haven’t made it a priority. Just like you budget money, you need to budget time—and that means looking closely at what’s filling up your day (and night). Often, we let non-essential, stress-inducing activities crowd out the hours we need for rest. Cutting back on those time-wasters not only frees up space for more sleep, but it also reduces the kind of chronic stress that is a major trigger for insomnia.

Natural Way to Better Sleep

When stress management and sleep routines aren't enough on their own, natural remedies can provide a safe and effective boost. These include:

• Melatonin: A hormone your body naturally produces, melatonin supplements can help reset your sleep-wake cycle, especially if it's been thrown off by travel or screen time. I recommend Melatonin EP120™ for this as it provides a sustained release formula to keep melatonin levels more consistent throughout the night.
• Herbal aids: Valerian root, passionflower, and lemon balm are just a few time-tested herbs known to gently promote relaxation and improve sleep quality. Revitalizing Sleep Formula is an excellent herbal sleep supplement that I recommend.
• Nutritional support: Nutrients like magnesium, vitamin B6, and L-theanine can help calm the nervous system and ease you into sleep more smoothly.

Unlike many prescription sleep aids, these natural options are generally non-addictive, support deeper sleep, and come without the groggy morning hangover.

Sleep: The Third Pillar of Wellness

As a society, we're finally waking up (pun intended!) to the importance of whole-body wellness. For years, we’ve heard the drumbeat of "eat healthy and exercise," and rightly so. But now, research and common sense are continuing to make the case that getting healthy sleep is just as important.

Getting regular, restorative sleep doesn’t just improve energy, it:

• Boosts immunity
• Supports heart health
• Enhances memory and mood
• Balances hormones and metabolism

In short, sleep isn’t optional self-care. It’s foundational medicine. If you’re not sleeping well, don’t just accept it as your "new normal." Reclaim your evenings, explore safe natural remedies, and remember—the journey to great health starts with a good night's sleep.