A study published in the latest issue of the journal SLEEP has found that either a decrease or an increase in sleep duration is associated with an elevated risk of mortality. The study conducted by the University College London Medical School followed over 10,000 participants between 35 and 55 years of age. The individual screenings were conducted between 1985 and 1988 and involved a clinical examination and self-administered questionnaire. The results found that a decrease in sleep duration among participants sleeping six, seven, or eight hours at baseline was associated with a 10 percent risk of cardiovascular mortality. However, an increase in sleep duration among those who were already sleeping seven or eight hours was associated with a 10 percent excess risk of non-cardiovascular mortality.

Lead author of the study, Dr. Jane Ferrie stated, "In terms of prevention, our findings indicate that consistently sleeping seven or eight hours per night is optimal for health." She notes that extending sleep duration in short sleepers who normally sleep five to six hours is likely to have benefits. But, in contrast, increased sleep duration among people already sleeping seven to eight hours is also associated with higher mortality rates. Ill individuals may require more sleep. The 10% increased risk of heart disease mortality in the sleep deprived may be offset by the 10% increase in non-heart-related causes of mortality in excess sleepers. Seven to eight hours of sleep each night is enough for most adults to feel alert and well-rested.
Some tips from the American Academy of Sleep Medicine on getting a good night's sleep include:

Focus on a consistent bedtime routine.
Be sure to get a full night's sleep every night.
Establish a relaxing setting at bedtime.
Avoid food or drinks that contain caffeine or any other stimulant.
Don't go to bed hungry but don't eat right before bed.
Get up at the same time every morning.

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