Just 46 More Minutes of Sleep Could Transform Your Health

In an age when stress has become an inseparable part of daily life, it’s more important than ever to pause and allow the body to rest. A new study has found that adding just 46 minutes of sleep each night can significantly improve mental health and overall well-being.

“This research expands our understanding of sleep’s effects, both when it is limited and when it is extended,” said lead author Sarah Schnitker. The study, conducted on roughly 90 young adults, divided participants into three groups — sleep extension, sleep restriction, and regular sleep — and monitored their sleep patterns using electronic wristbands.

The findings revealed that getting more sleep improved mental resilience, personal flourishing, and feelings of gratitude, while reducing sleep led to declines in these areas. “Participants who added about 46 minutes of sleep each night experienced greater life satisfaction and resilience,” noted principal investigator Michael K. Scullin. “In contrast, cutting sleep by an average of 37 minutes made them feel less positive.”

The study also underscored the link between sleep and prosocial behavior. Well-rested individuals showed higher levels of gratitude and a more positive attitude during social interactions. “Good sleep helps create a clearer sense of purpose and strengthens our ability to cope with challenges,” Scullin added.

In times of heightened stress and uncertainty, the researchers conclude that even a small increase in sleep can lead to meaningful enhancements in overall well-being.