5 Evening Habits Health Experts Say Can Support a Longer Life

Getting enough high-quality sleep is a major part of staying healthy at any age. Consistent bedtime habits can support longevity and help protect the energy and resilience you need as you get older.

1. Aim for at Least Seven Hours of Sleep

Quality sleep is one of the most effective longevity tools available, according to experts. “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.

In general, adults should try to get seven to nine hours of sleep each night, said Jerome Puryear MD, MBA, a physician, radiologist, and author of How Not to Up and Die from Lack of Sleep. He noted that a landmark study found people with healthy sleep habits—including falling asleep easily and staying asleep through the night—tended to live longer than those with poorer sleep habits. On average, men with healthy sleep habits lived 4.7 years longer than their peers, while women lived 2.4 years longer.

Sleeping seven to eight hours a night is linked with lower all-cause mortality and a reduced risk of obesity, depression, dementia, and several other conditions. Sleeping fewer than six hours nightly is associated with roughly a 28% higher risk of death from all causes, including cancer and cardiovascular disease, according to Jordan S. Weiner, MD, an otolaryngologist, obstructive sleep apnea surgeon, and president of Valley ENT. Fragmented sleep with long periods of wakefulness and repeated arousals is also tied to a two-fold higher risk of death from cardiovascular disease.

2. Keep a Steady Bedtime and Wake Time

Going to bed and waking up at about the same time every day may matter even more than sleep length.

A large study involving more than 60,000 people found that greater sleep regularity was associated with a 20% to 48% lower risk of death from all causes and was a stronger predictor of longevity than sleep duration alone.

To support longevity, try to keep your sleep schedule consistent, including 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. Include Gentle Evening Movement

Physical activity is another major predictor 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,” Timmons said.

Still, vigorous exercise in the hour or two before bed can make sleep harder to come by because it raises heart rate, body temperature, and adrenaline levels, which can interfere with falling asleep and reaching deep sleep.

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

4. Finish Eating Well Before Bedtime

Both what you eat and when you eat can influence 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 is also wise to limit caffeine. Research shows that coffee and other caffeinated drinks consumed as much as six hours before bed can delay the start of sleep.

Although alcohol may make you feel sleepy, Puryear said it significantly harms sleep quality. “Even moderate quantities of alcohol suppress REM sleep and increase the amount of nighttime awakenings,” he said.

5. Turn Off Screens Before Sleep

“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 down screens at least 60 minutes before bedtime, or at minimum dim the display, use night mode, and stay away from work and email. “Bright light and engaging content can delay melatonin, push circadian rhythm later, increase sleep latency, and reduce total sleep time,” said Prichard.