Sleep Optimization for Longevity

Quality sleep is essential for health and longevity.

Sleep Requirements

**Adults**: 7-9 hours per night

**Optimal**: 7.5-8.5 hours for most people

**Quality**: More important than quantity

Optimization Strategies

#### Environment

Temperature: 65-68°F (18-20°C)

Complete darkness

Quiet or white noise

Comfortable bed

#### Timing

Consistent bedtime and wake time

No screens 1 hour before bed

Morning sunlight exposure

Avoid naps after 3 PM

#### Nutrition

No caffeine after 2 PM

Light dinner 2-3 hours before bed

Avoid alcohol before sleep

Consider magnesium supplementation

Supplements for Sleep

**Magnesium Glycinate**: 200-400mg

**Melatonin**: 0.5-1mg (lowest effective dose)

**L-Theanine**: 200mg

**Glycine**: 3g

Sleep Tracking

**Oura Ring**: Comprehensive tracking

**Whoop Strap**: Recovery focus

**Apple Watch**: Basic tracking

Common Sleep Disruptors

Stress and anxiety

Late-night screen time

Irregular schedule

Sleep apnea

Restless legs syndrome

Key Takeaways

1. Consistency is key for sleep quality

2. Optimize environment before supplements

3. Track sleep to identify issues

4. Address underlying conditions

Sleep Optimization for Longevity