Lack of sleep is bad for you! How to get healthy sleep

Why is sleep essential for health?
Quality sleep is one of the most effective habits for strengthening the immune system, regulating metabolism, improving mood and supporting longevity. During sleep, the brain clears toxins, autophagy—a natural cellular “clean-up” process—activates, and the body regenerates both physically and mentally.

How much sleep do we need?
Sleeping fewer than 6 hours per night can shorten lifespan. Ideally, aim for 7–8 continuous hours. Adequate sleep helps regulate key hormones such as cortisol, leptin and growth hormone, improves concentration and reinforces immunity.

And caffeine?
Caffeine can have benefits, but keep it moderate:

  • No more than 2–3 cups per day.

  • Avoid after 14:00.

  • Too much can disrupt sleep and raise night-time cortisol.

Habits for restorative sleep
Specialist-backed tips to improve sleep quality include:

  • Go to bed at the same time each night (ideally around 22:00).

  • Avoid screens (phone, TV, computer) for at least 2 hours before bed.

  • Don’t eat late: have your last meal 2–3 hours before bedtime.

  • Avoid alcohol and heavy meals at night.

What helps you sleep better

  • Outdoor physical activity.

  • A warm bath or shower in the evening.

  • Breathing and relaxation techniques.

  • Lavender essential oil on the neck or wrist.

  • Gratitude practice and calming the mind before sleep.

Suggested supplements
According to recent studies, some supplements may support rest:

  • Ashwagandha: may help reduce cortisol levels.

  • Magnesium (e.g., magnesium glycinate): supports relaxation.

  • Melatonin: can help, though sleep hygiene remains fundamental.

Why is sleep a key longevity habit?
During sleep:

  • The brain contracts slightly to clear toxins (as it lacks a lymphatic system).

  • Autophagy is activated, cleaning and rejuvenating cells.

  • The body resets and regenerates, supporting physical and mental health.

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