Five sleep habits recommended by experts for a longer life

The quality and regularity of sleep have a direct impact on health and longevity, according to expert recommendations cited by Health (aol.com).

1. At least seven hours of sleep per night

Specialists recommend seven to eight hours of sleep each night. This range is associated with lower all-cause mortality, as well as a reduced risk of obesity, depression, dementia, and other conditions.

2. Going to bed and waking up at the same time

Specialists emphasise that maintaining a consistent sleep and wake schedule may be even more important than the number of hours slept. A study conducted on more than 60,000 people showed that greater sleep regularity was associated with a 20% to 48% lower risk of all-cause mortality, making it a stronger predictor of longevity than sleep duration itself.

3. Physical activity during the day

Exercise is considered one of the most important factors linked to longevity. Dr Jennifer Timmons stated: "Increasing physical activity during the day can help you achieve better quality sleep, fall asleep more quickly, and enjoy deeper, more restful sleep."

4. Avoiding food and caffeine before bedtime

It is recommended to avoid eating at least two hours before going to bed. Caffeine intake should also be limited — research shows that a coffee or other caffeinated drink, consumed even six hours before sleep, can affect its quality.

5. Switching off screens 60 minutes before sleep

Putting away electronic devices before bedtime plays an important role in sleep quality. Jennifer Timmons explained: "Screens have a negative effect on the circadian rhythm and sleep quality, as the blue light emitted by devices can disrupt the circadian rhythm and suppress melatonin production."

The recommendation is to switch off screens at least one hour before bedtime, or at the very least to reduce their brightness. Timmons also cautioned that "the content you consume on screens often delivers rapid doses of dopamine or induces stress — through things such as emails, for instance — which is not conducive to relaxation and quality sleep."