Health experts' 5 night-time habits

Experts confirm that getting a good, deep sleep at night plays a key role in extending lifespan and improving overall health. They recommend sleeping between 7 to 9 hours daily, as healthy sleep—including continuous sleep throughout the night—is linked to a reduced risk of death by as much as 20-48%. It also decreases the likelihood of chronic diseases such as obesity, depression, and dementia. Additionally, maintaining regular sleep and wake times, along with exposure to morning sunlight, further promotes longevity beyond sleep duration alone. Moreover, emphasizing light physical activity during the day, avoiding heavy meals and caffeine before bedtime, and reducing screen time prior to sleep to align with the body's natural circadian rhythm can enhance sleep quality and reduce stress, ultimately contributing to increased lifespan and better health.

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