New research from the University of Sydney has identified the optimal combination of sleep, physical activity and nutrition to reduce the risk of dying from any cause. The study, led by Professor Emmanuel Stamatakis, found that moderate sleep of between 7.2 and eight hours per day is most beneficial, with both under- and over-sleeping linked to higher mortality risk.
The research, published in the BMC Medical journal, analysed data from almost 60,000 people over eight years. It defined an 'optimal combination' as 42-103 minutes of moderate-to-vigorous physical activity (MVPA) per day, 7.2-8 hours of sleep, and a high diet quality score (DQS). The DQS was based on intake of vegetables, fruits, fish, dairy, whole grains, and other foods.
Dr Nicholas Koemel, a researcher on the team, explained that both insufficient and excessive sleep were less beneficial than a moderate amount. The study also found that small lifestyle changes could yield significant health gains, especially for those with poor baseline habits. For example, an extra half-serving of vegetables, 96 seconds of exercise, and 15 minutes more sleep per day could measurably improve health and extend life.
The research is part of the Span programme (Sleep, Physical Activity, and Nutrition). Professor Stamatakis emphasised that small, accessible tweaks are key for the 80-85% of people who do not engage in regular structured exercise. He noted that such individuals are at highest risk of chronic disease and could benefit most from these modest changes.
