Your Longevity Blueprint: Part 3 — Seek essential sleep

These are approximate averages for people on typical day/night schedules—your personal rhythm may vary based on chronotype, age, lifestyle, or health conditions

Research increasingly shows that sleep duration and—more importantly—regularity are vital predictors of longevity. In fact, erratic sleep habits can elevate mortality risk as significantly as smoking, hypertension, or physical inactivity.

While adults typically require 7–9 hours of sleep, consistency is key. A 2025 meta-analysis confirmed a "U-shaped" risk curve: consistently sleeping five hours or less, or significantly exceeding the recommended range, correlates with a 14–34% increase in mortality.

However, total hours are only half the story. Emerging evidence suggests that a steady schedule is an even more potent predictor of health than duration alone. Disrupting this internal clock has severe consequences; night-shift workers, for instance, face much higher rates of chronic disease and cancer due to prolonged circadian misalignment.

Why Good Night Sleep Is Essential?

For more details, read the companion article: When Sleep Breaks Down: Recognizing Insomnia and Rebuilding Rest.

How to Get a Good Night Sleep?

Over time, I’ve gathered a list of sleep tips. I recently ran them through an AI analysis to see which ones are strongly supported by current research and which ones have weaker or mixed evidence. Here’s the breakdown from Grok 4:

Strong/Well-Supported Tips

• Regular bedtime and wake time (consistent sleep schedule): This strengthens circadian rhythms, which weaken with age (e.g., 2025–2026 studies link fragmented/weaker rhythms to higher dementia risk and poorer sleep consolidation in older adults). 
• Morning light exposure helps reset the clock—aligns perfectly with the "Give the sun a high 5 every morning" tip (blue light ~460–480 nm suppresses melatonin; recent trials show morning blue-enriched light improves sleep quality, duration, and activity in older adults). 
• Avoid daytime napping (or limit them): Good for building sleep pressure, especially if naps reduce nighttime drive. 
• "Know the Nos" (no alcohol/nicotine, intense exercise, caffeine, heavy eating close to bed): Caffeine half-life is long (3+ hours minimum is conservative but wise); alcohol fragments sleep despite initial sedation. 
• Treat underlying medical conditions (e.g., sleep apnea, GERD, depression, heart issues): Critical—untreated conditions like obstructive sleep apnea cause brain changes similar to Alzheimer's (UCLA MRI studies); treating them improves sleep dramatically. 
• Get help for obstructive sleep apnea: Valid concern; untreated apnea links to cognitive decline and reduced brain activity. 
• Manage stress + daily exercise: Core CBT‑I and sleep hygiene pillars; exercise promotes deeper sleep but timing matters (not too close to bed). 
• Bedroom for sleep/intimacy only + remove screens/electronics 1–2 hours before bed: Stimulus control from CBT‑I; blue light suppresses melatonin—strongly recommended. 
• Keep bedroom dark (avoid blue light): Recent meta-analyses on blue-blocking (amber) glasses show mixed but some positive effects on sleep quality/mood when worn pre-bed (though not always statistically significant in RCTs; small improvements in onset latency possible). 
• Listen to music (60–80 BPM for 45 min pre-bed): Evidence from studies shows improved perceived quality, duration, and onset.^[13]  
• Try scents like lavender (avoid minty/peppermint): Lavender increases deep sleep percentage and morning vigor in some trials; alerting scents like peppermint disrupt relaxation.^[10-12] 
• Room temperature 60–67°F: Optimal range per 2024–2025 evidence is 60–67°F (15–19°C) for most adults; cooler temps aid core body drop for sleep onset. (The cap study for cooling brain activity is niche but supports thermoregulation's role.)

  

Moderately Supported / With Caveats

• Treat allergies: Nasal congestion disrupts breathing/sleep; treating them helps.
• Chamomile tea (1–2 hours before bed, not too much to avoid bathroom trips):^[4,5] Recent 2024–2025 systematic reviews/meta-analyses show modest benefits, mainly for reducing nighttime awakenings and improving sleep quality (e.g., PSQI score reductions), but not consistently for duration, efficiency, or daytime function. Safe, low-risk, but effects are mild—not a strong fix.
• Tart cherry juice (naturally high in melatonin):^[6] The 2010 study is replicated in some reviews (2025 systematic review shows improvements in duration/efficiency/onset in select studies; melatonin increases noted). Promising for short-term use, but evidence is limited/heterogeneous—not universal. Ongoing trials (e.g., in older adults) continue.
• Soy foods for reducing night sweats/hot flashes in women: Evidence is mixed. Recent 2024–2025 meta-analyses indicate that soy isoflavones can modestly reduce menopausal hot flashes (particularly in studies of plant-based diets), which may help decrease associated night sweats and improve sleep for some women. However, results are not consistent across all users, and benefits often depend on individual gut metabolism (e.g., whether someone produces equol, a key metabolite of soy isoflavones). Soy is not a guaranteed or universal solution for night sweats or related insomnia."

These are helpful tips, but if sleep problems persist, see a sleep specialist!

Other Tips

Melatonin for Short‑Term Use

• Melatonin can help temporarily reset the body clock for jet lag or short‑term sleep disruptions, with research showing modest benefits for falling asleep in these situations. Low doses (taken before the desired bedtime) are typically used only for a few days.
• Recent observational findings suggest possible cardiovascular risks with long‑term, habitual use, though these studies cannot prove cause and effect. Current guidelines consider short‑term use generally safe for most healthy adults, but routine or prolonged use isn’t recommended without medical guidance.
• Overall, melatonin is best reserved for occasional, targeted short‑term use, while long‑term sleep issues are better addressed with behavioral approaches like light exposure and CBT‑I.

Infographic Credit: Microsoft Copilot

Infographic Credit: Microsoft Copilot

References

1. Wang, W., et al. (2025). Circadian rhythm disturbances and dementia risk: A large cohort study. Neurology. Advance online publication. 
• Supports impaired circadian resetting with age and links weaker rhythms to higher dementia risk; suggests light exposure interventions.
2. Al-Hajri, S., et al. (2025). Pilot study of dynamic lighting and sleep consolidation among older adults in a Jordanian senior care facility. Scientific Reports, 15, Article 17351.
• Dynamic/morning light exposure improved sleep quality, efficiency, duration, and reduced awakenings in elderly participants.
3. Chang, Y.-H., et al. (2025). Lighting and sleep quality in the elderly: A systematic review to inform future research design. Buildings, 15(17), Article 3142. 
• Emphasizes light exposure's role in regulating circadian rhythms and sleep in older adults.
4. Bhandarkar, M. (2025). Chamomile plant (Matricaria chamomilla) in the management of insomnia. International Journal of Pharmacy and Pharmaceutical Research, 31(4).
• Bhandarkar concludes that while chamomile is not a "cure-all" for severe clinical insomnia, it serves as an excellent adjunct therapy. It is particularly recommended for the elderly due to its high safety margin and lack of adverse interactions with common geriatric medications.
5. Rahimi, et al. (2025). The effect of chamomile on common psychological disorders including depression, anxiety, stress and sleep disorders: A narrative review. International Journal of Psychiatry and Behavioral Sciences. Advance online publication.
• Narrative review showing chamomile tea/consumption improves sleep quality, especially in elderly with comorbidities.
6. Barforoush et al. (2025). The effect of tart cherry on sleep quality and sleep disorders: A systematic review. PMC/NCBI. 
• For individuals with mild-to-moderate sleep disturbances or those looking to avoid the side effects of benzodiazepines, tart cherry serves as a scientifically backed adjunct. It is particularly effective for older adults whose natural melatonin production may be declining and for athletes needing to reduce inflammation-related sleep disruption.
7. Nnadi, et al. (2025). Effect of long-term melatonin supplementation on incidence of heart failure in patients with insomnia. Circulation, 152(Suppl. 3), Article 4371606. 
• AHA 2025 presentation: Observational data link long-term melatonin (>1 year) in chronic insomnia to higher heart failure risk/hospitalization/mortality; association only, not causation; calls for more research on cardiovascular safety.
8. Luna-Rangel et al. (2025). Efficacy of blue-light blocking glasses on actigraphic sleep outcomes: A systematic review and meta-analysis of randomized controlled crossover trials. PMC/NCBI.
• Behavioral changes (e.g., reducing screen time altogether) are likely more effective than wearing blue-light blocking (BLB)glasses.
9. Maeda-Nishino, N. J., et al. (2025). Partial blue light blocking glasses at night advanced sleep phase and reduced daytime irritability, disruptive behavior and improved morning mood, but did not alter salivary melatonin secretion in Japanese male schoolchildren. PLOS ONE. 
• For schoolchildren struggling with late bedtimes and morning "crankiness," wearing 40% blue-light blocking glasses for 3 hours before bed offers a low-risk, non-pharmacological way to shift sleep earlier and improve daytime behavior, even if it doesn't dramatically change their melatonin chemistry.
10. [Authors not fully specified; systematic review and meta-analysis]. (2025). A systematic review and meta-analysis of clinical trials on lavender for sleep disorders in older adults. ScienceDirect/Experimental Gerontology. 
• Meta-analysis: Significant improvements in sleep quality/disorders with lavender inhalation in elderly; strong effect on PSQI scores.
11. Buysse, D. J., Reynolds, C. F., Monk, T. H., Berman, S. R., & Kupfer, D. J. (1989). The Pittsburgh sleep quality index: A new instrument for psychiatric practice and research. Psychiatry Research, 28(2), 193–213.
• In the world of clinical assessments, the PSQI is a "negative" scale, meaning the numbers represent difficulty or dysfunction. As your sleep improves, your score decreases.
12. Liu et al. (2025). Effects of lavender essential oil inhalation aromatherapy on postoperative sleep quality in patients with intracranial tumors: A randomized controlled trial. Frontiers in Pharmacology. 
• RCT: Lavender improved deep sleep duration, reduced awakenings/latency, and enhanced postoperative sleep.
13. Pan, E.Y. (2025). Elements of music that work to improve sleep: A narrative review. Frontiers in Sleep. 
• Synthesizes evidence: Slow tempo music (60–80 BPM), soft/instrumental/simple structures consistently reduce sleep onset latency, improve efficiency/total sleep time.
14. Windred, D. P., et al. Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study. Sleep, Volume 47, Issue 1, January 2024, zsad253
15. Importance of Sleep : Six reasons not to scrimp on sleep
16. Why Is Sleep Important?
17. Sleep essential for healthy living
18. 8 Cheap and Natural Insomnia Remedies
19. The Sleep Doctor's Diet Plan by Michael Breus, PhD.
20. Knutson, K.L. Impact of sleep and sleep loss on glucose homeostasis and appetite regulation. Sleep Medicine Clinics 2007;2(2):187-97.
21. Patel, S.R., F.B. Hu. Short sleep duration and weight gain: A systematic review. Obesity (Silver Spring) 2008; 3:643-53.
22. Watanabe, M., H. Kikuchi, K. Tanaka, M. Takahashi. Aoosication of short sleep duration with weight gain and obesity at 1-year follow-up: A large-scale prospective study. Sleep 2010; 33:161-67.
23. Spontaneous Happiness by Andrew Weil, MD
24. Shanafelt, T., D. Barton, A. Adjei, C. Lprinzi. Pathophysiology and treatment of hot flashes. Mayo Clinic Proceedings 2002;77:1207-18.
25. Lai, H.L., M. good. Music improves sleep quality in older adults. Journal of Advanced Nursing 2004; 49(3):234-44.
26. Blumenthal, M., A. Goldberg, J. Brinckmann. Herbal Medicine: Expanded Commission E Monographs. Newton, MA: Integrative Medicine Communications, 2000, pp. 226-29.
27. Can spicy food really give you nightmares?
28. Burkhart K, Phelps JR. (26 December 2009). "Amber lenses to block blue light and improve sleep: a randomized trial."
29. Too Little Sleep May Fuel Insulin Resistance (Dr. Mercola)
30. Impaired Insulin Signaling in Human Adipocytes After Experimental Sleep Restriction: A Randomized, Crossover Study (Annals of Internal Medicine)
31. Growing Number of People Get Too Much Sleep
32. 自然睡醒头脑更清醒
33. A week's worth of camping synchs internal clock to sunrise and sunset, study finds
34. The Perfect Nap: Sleeping Is a Mix of Art and Science
35. Diabetes and the Night Shift Factor
36. Consistent Sleep, Wake Times Linked With Lower Body Fat Levels
37. Goodnight. Sleep Clean
• Scientists have found that, when the mouse brain is sleeping or under anesthesia, it’s busy cleaning out the waste that accumulated while it was awake.
• On average, we’re getting one to two hours less sleep a night than we did 50 to 100 years ago and 38 minutes less on weeknights than we did as little as 10 years ago. 
• When our sleep is disturbed, whatever the cause, our cleaning system breaks down. 
38. How Mammals Tell Time
• The body actually has many cellular clocks scattered throughout its tissues—in the liver, pancreas and elsewhere. Disruptions in any of the secondary clocks may increase an individual's risk of developing heart disease, diabetes or depression, among other conditions.
39. What "natural" sleep is
40. Reading from a tablet before bed may affect sleep quality
41. The Characteristics of Sleep
42. Why the clocks changing is great for your brain
• Winter awakening with the aid of an artificial light (dawn simulation) was able to restore the CAR (i.e. cortisol awakening response).
• This finding is consistent with light exposure, especially morning light, being the most effective treatment for the winter blues.
43. Why we struggle to get good night's sleep as we get older
44. The clock in our genes and in every cell of your body (YouTube)
45. How technology is killing our eyes (YouTube link)