Many of us would love to live to be 100 years old—but what steps can we take to get there, or at least as close as possible? Any health expert will tell you that leading a long, healthy life is all about practicing simple, healthy habits on a daily basis. And while a balanced diet and a great workout routine may be some of the first things to pop into your brain when you think about the best habits to boost longevity, it’s important to remember that sleep is another crucial component. The habits you practice throughout the day certainly play a role in helping you live for a long time, but optimizing your bedtime routine for the most restorative sleep possible is also vital.
“Establishing healthy nighttime habits can contribute to a longer and more fulfilling life,” says nutritionist Lisa Richards, creator of the Candida Diet. “Prioritizing sufficient and quality sleep is paramount,” she stresses, suggesting that everyone should aim for 7-9 hours of restorative sleep each night, as it “supports overall well-being, immune function, and cognitive health.” She gave us a few of her best tips for doing just that; find them all below.
1. Create a relaxing bedtime routine
Falling asleep and staying asleep through the night can be difficult if you don't give yourself any time to unwind before you hit the hay. That's why Richards recommends sticking to a consistent, relaxing bedtime routine.
"Create a calming bedtime routine, such as reading a book or practicing relaxation techniques, to signal to your body that it's time to wind down," she says.
2. Unplug
You've likely heard it time and time again, but seriously: take some time away from your screens before you go to sleep. Scrolling on your phone or watching Netflix right up until bedtime can cause some serious damage to your sleep cycle.
"Avoid electronic devices before bed, as the blue light emitted can disrupt the production of sleep-inducing melatonin," Richards says. Believe it or not, too much exposure to blue light could even harm your skin.
3. Stick to a consistent sleep schedule
Set bedtimes aren't just for children! Although you may be your own boss now, and there's no one to tell you that you'll be grounded if you're not in bed by 10 PM, it's important to go to sleep and wake up at the same time every night. Richards says sticking to a consistent sleep schedule is crucial to getting restorative sleep each night and, in turn, living longer.
"Maintain a consistent sleep schedule, even on weekends, to regulate your body's internal clock," she instructs. Got it!
4. Pay attention to what you consume before bed
You may have noticed that consuming a heavy dinner, sugary dessert, alcohol, or caffeine before bed can not only make it difficult to fall asleep, but could also make it difficult to stay asleep through the night. That's why Richards says it's important to pay attention to what you eat and drink before bed.
"Limit caffeine and heavy meals in the evening, as they can interfere with sleep quality," she warns. If you have a hankering close to bedtime, there are a few foods that could help you sleep better rather than making it difficult.
5. Practice mindfulness or meditation
As we mentioned above, relaxation is a crucial component of a healthy bedtime routine. And when it comes to the best ways to unwind, there's nothing quite like practicing some mindful meditation.
"Consider incorporating mindfulness practices, like meditation, to reduce stress and promote a sense of tranquility before bedtime," Richards recommends. If you've never meditated before, there are plenty of great, simple exercises to start with.
Overall, Richards says, "Cultivating these habits fosters better sleep and contributes to overall longevity and well-being."
READ MORE: 4 Rules Longevity Experts Want You To Follow Over 50 For A Longer Life
