In our nonstop world, millions get under 7 hours of sleep nightly. Yet medical research studies show this single habit powerfully influences how long and how well we live. Consistent, quality rest, relaxation and sleep could add years to your life.
Getting a consistent 7–8 hours of quality sleep plus daily relaxation significantly lowers health risk.
- Regular shortened sleep (<7 hours) raises risk of death by 12% (RR 1.12) and increases risk 6% per hour below 7 hours.
- Short sleep also boosts coronary heart disease risk by 48% (RR 1.48), stroke risk by 15% (RR 1.15), obesity risk by 41%, and type 2 diabetes risk by 9% per hour below optimum.
- Regular Long sleep (>9 hours) is also associated with higher risk of death of 30% (RR 1.30).
Evidence-Based Supplement Recommendations
- Magnesium (200–400 mg elemental, preferably glycinate, at bedtime)**: Shortens sleep onset latency by 17.36 minutes in older adults with insomnia. Order Magnesium here
- Ashwagandha root extract (300–600 mg/day, standardized, for ≥8 weeks)**: Improves overall sleep (SMD –0.59) per 2021 systematic review and meta-analysis of 5 RCTs; benefits stronger at ≥600 mg/day and in those with insomnia. Also lowers cortisol levels by 11–32% (commonly ~23% in key RCTs) while improving mental alertness and reducing anxiety. Order Ashwagandha here
- Melatonin (0.5–5 mg, 30–60 min before bed)**: Reduces sleep onset latency by 7.06 minutes, increases total sleep time by 8.25 minutes, and improves sleep quality (SMD 0.22) – from a 2013 meta-analysis of 19 RCTs. Order Melatonin Here
- Valerian root (300–600 mg extract). Patients had 80% greater chance of reporting improved sleep vs. placebo (further study is needed). Order Sleep Support here
- Lavender - Some studies show improvement in sleep quality (more study is needed)
- Chamomile extract or tea (200–400 mg equivalent)**: Improves Pittsburgh Sleep Quality Index scores by 1.88 points and reduces awakenings.
Lifestyle Boosters for Better Rest
- Regular moderate exercise (especially strengthening or aerobic) improves sleep quality (PSQI reductions of ~1.77–2.35 points) and better sleep efficiency.
- Mind-body practices like prayer, and meditation show strong benefits.
- Quality time with loved ones and strong social relationships correlate with better sleep quality (r ≈ 0.34) and longer duration (r ≈ 0.39); positive interactions buffer stress and support relaxation.
- Improve Sleep Hygiene - Combine these with proven habits: fixed sleep schedule, cool/dark bedroom, no screens before bed, and 10–20 minutes of daily relaxation (deep breathing, mindfulness, or time with loved ones) for additive benefits such as measurable blood-pressure reductions.
Prioritizing rest delivers health protection with minimal cost or risk. For persistent sleep issues, consult your doctor to rule out underlying conditions.
References
1. Yin J, et al. (2017). Relationship of Sleep Duration With All-Cause Mortality and Cardiovascular Events. *Journal of the American Heart Association*. https://www.ahajournals.org/doi/10.1161/jaha.117.005947
2. Cappuccio FP, et al. (2011). Sleep duration predicts cardiovascular outcomes. *European Heart Journal*. https://academic.oup.com/eurheartj/article/32/12/1484/502022
3. Ferracioli-Oda E, et al. (2013). Meta-Analysis: Melatonin for the Treatment of Primary Sleep Disorders. *PLoS ONE*. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0063773
4. Mah J, Pitre T. (2021). Oral magnesium supplementation for insomnia in older adults. *BMC Complementary Medicine and Therapies*. https://pmc.ncbi.nlm.nih.gov/articles/PMC8053283/
5. Kazemi A, et al. (2024). Effects of chamomile on sleep. *Complementary Therapies in Medicine*. https://pubmed.ncbi.nlm.nih.gov/39106912/
6. Cheah KL, et al. (2021). Effect of Ashwagandha extract on sleep: A systematic review and meta-analysis. *PLoS ONE*. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0257843
7. Wang XX, et al. (2025). The association between couple relationships and sleep: a systematic review and meta-analysis. *Sleep Medicine*. (for social data)