Sleep Hygiene for Longevity: Complete Guide

LongevityClinics Team22/5/2026

Sleep Hygiene for Longevity

Quality sleep is essential for health and longevity. Poor sleep accelerates aging and increases disease risk.

Why Sleep Matters

7-9 hours optimal for adults

During sleep: cellular repair, memory consolidation, toxin clearance

Poor sleep increases all-cause mortality by 12-15%

Linked to Alzheimer's, cardiovascular disease, and obesity

Sleep Architecture

**Deep Sleep**: Physical restoration, growth hormone release

**REM Sleep**: Cognitive function, emotional regulation

**Light Sleep**: Metabolic processes

Optimization Strategies

#### Environment

Temperature: 65-68°F (18-20°C)

Complete darkness (blackout curtains)

Quiet environment or white noise

Comfortable mattress and pillows

#### Schedule

Consistent bedtime and wake time

Avoid screens 1 hour before bed

No caffeine after 2 PM

Limit alcohol (disrupts REM sleep)

#### Supplements

**Magnesium Glycinate**: 200-400mg before bed

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

**L-Theanine**: 200mg for relaxation

**Glycine**: 3g improves sleep quality

Sleep Tracking

**Oura Ring**: Tracks sleep stages, HRV, temperature

**Whoop Strap**: Monitors recovery and sleep quality

**Apple Watch**: Basic sleep tracking

When to Seek Help

Persistent insomnia (>3 months)

Sleep apnea symptoms (snoring, gasping)

Excessive daytime sleepiness

Restless legs syndrome

Key Takeaways

1. Sleep is non-negotiable for longevity

2. Optimize environment before taking supplements

3. Consistency is more important than duration

4. Track your sleep to identify improvement areas

Sleep Hygiene for Longevity: Complete Guide