Get 7 hours of sleep aligned with your cultural norm

Aim for approximately 7 hours of sleep per night, which sits at the lowest point of the U-shaped CVD mortality curve. Maintain a consistent sleep schedule and prioritize sleep quality alongside duration.

Why It Works

Both short and long sleep duration are associated with increased cardiovascular mortality. A 2024 study found those who got extra weekend catch-up sleep were nearly 20% less likely to develop heart disease. However, a 2025 PNAS study found that optimal sleep duration varies by culture - people whose sleep matches their cultural norms enjoy better health regardless of the absolute hours.

Tips

• Japan averages 6h18m of sleep yet has the lowest CVD rate globally, suggesting other protective factors can compensate
• France averages 7h52m and also has excellent heart health
• Irregular sleep schedules are associated with worse heart rate variability in studies