5 Nighttime Habits Health Experts Recommend for a Longer Life

Experts say if you want to live longer, the secret may be getting good, quality sleep every night. Keep reading for the advice four sleep experts share on what you can do every night to boost your lifespan.

1. Prioritize Seven to Nine Hours of Sleep Every Night

Good quality sleep is one of the most powerful longevity tools we have. “Consistently getting adequate, high-quality sleep supports metabolic health, cardiovascular health, immune system function, cognitive health, and healthy aging,” Jennifer Timmons, MD, a longevity physician and founder of Timmons Wellness, told Health.

Overall, you should aim for at least seven to nine hours of sleep every night, according to Jerome Puryear MD, MBA, a physician, radiologist, and author of How Not to Up and Die from Lack of Sleep. “A landmark study found that people with healthy sleep habits—[including] falling asleep easily and staying asleep through the night—tended to live longer than those with poor sleep habits,” said Puryear. “On average, men with healthy sleep habits tended to live 4.7 years longer than their peers, and women 2.4 years longer.”

Getting seven to eight hours of sleep a night is associated with lower all-cause mortality, as well as reduced risk of obesity, depression, dementia, and a variety of other conditions.1 In fact, sleeping less than six hours per night is associated with about a 28% increased risk of death from all causes and specifically, cancer and cardiovascular disease, according to Jordan S. Weiner, MD, otolaryngologist, obstructive sleep apnea surgeon, and president of Valley ENT.2 Additionally, fragmented sleep marked by prolonged periods of wakefulness and arousals is associated with a two-fold increased risk of death from cardiovascular disease.

2. Go to Bed and Wake at the Same Time Every Day

Consistently going to bed and waking at the same time every day may be even more important than duration of sleep.

A large study of over 60,000 individuals found that greater sleep regularity was associated with a 20% to 48% lower all-cause mortality risk and was a stronger predictor of longevity than sleep duration alone.4 So, if you want to improve your longevity, keep a consistent sleep and wake time, even on weekends. “Also, get morning light,” Pablo Prichard, MD, co-founder of Vincere Cancer Center, told Health. “Keep the room cool, dark, [and] quiet. Stop alcohol close to bed, if any alcohol at all, avoid heavy meals late, and treat sleep apnea or insomnia rather than normalizing them.”

3. Prioritize Gentle Movement at Night

Movement is also one of the most important predictors of longevity. “Increasing your physical activity during the day can help you get better quality sleep, fall asleep more quickly, and get deeper, more restorative sleep,” said Timmons.

However, intense exercise within an hour or two of going to bed can make it harder to fall asleep because vigorous exercise elevates your heart rate, body temperature, and adrenaline levels, making it harder to fall asleep and get deep sleep.”

Prichard suggests a light walk, stretching, or mobility work in the evening to help glucose control, digestion, stress reduction, and sleep readiness.

4. Stop Eating Two to Three Hours Before Bed

Both the type of food you eat and the timing of your meals can affect sleep quality and overall longevity. “It’s best to avoid eating large meals close to bedtime, as this causes your digestive and metabolic systems to become active during a time when they should be resting,” said Puryear. “This is associated with poor sleep quality, weight gain, and impaired glucose metabolism.”

It’s also important to limit your caffeine intake. Research shows that consuming coffee and other caffeinated beverages even six hours before bedtime can delay the onset of sleep.

Although alcohol can cause feelings of drowsiness, Puryear said it drastically reduces sleep quality. “Even moderate quantities of alcohol suppress REM sleep and increase the amount of nighttime awakenings,” he said.

5. Power Down Your Screens 60 Minutes Before Bed

“Screens cause a negative effect on your circadian rhythm and sleep quality because the blue light emitted from devices can impact your circadian rhythm and suppress melatonin production,” said Timmons. “Second, the content you’re consuming on your screen often produces quick dopamine hits or induces stress from things like emails, which is not helpful for winding down and getting into good quality sleep.”

Power off your screens at least 60 minutes before bed, or at least dim the screen, use night mode, and avoid work and emails. “Bright light and engaging content can delay melatonin, push circadian rhythm later, increase sleep latency, and reduce total sleep time,” said Prichard.