Updated

Updated · The Jerusalem Post · Jun 17

Experts Urge 4 Bedtime Habits for Healthy Aging, Backing at Least 7 Hours of Sleep

Updated

Updated · The Jerusalem Post · Jun 17

Experts Urge 4 Bedtime Habits for Healthy Aging, Backing at Least 7 Hours of Sleep

Q: If your lifestyle prevents a consistent schedule, which single sleep habit offers the most powerful health protection?

If a fixed overall schedule is unrealistic, the strongest single protective habit is to keep your wake-up time as consistent as possible and get morning light soon after waking. That advice fits both the news story and the broader evidence. Experts in the story call sleep regularity the most important habit, with large-scale research in nearly 61,000 adults showing that regular sleep timing is linked to lower mortality risk even more strongly than sleep duration alone. When bedtime cannot be controlled, a stable wake time is the best way to anchor the body’s circadian clock, which helps the brain and body know when to release melatonin, build sleep pressure, and cycle through restorative sleep stages. Morning light strengthens that effect. Light exposure within the first hour after waking helps reset the internal clock, which is especially useful for people with shift work, caregiving demands, or otherwise variable evenings. Experts commonly recommend going outside briefly, opening curtains immediately, or using a bright light box when natural light is limited. If even that is difficult, the next priority is still to protect total sleep time and aim for at least seven hours. But among single habits, the best health protection under an irregular lifestyle is a consistent wake time, reinforced by morning light.

3 articles · Updated · The Jerusalem Post · Jun 17

Four simple nighttime habits — keeping a consistent sleep schedule, dimming lights, finishing meals 1.5 to 2 hours before bed, and avoiding alcohol — can support healthier aging by improving sleep quality and circadian rhythm.
Nearly 61,000 adults were tracked in a large study that found regular sleep timing was linked to lower all-cause mortality risk and was a stronger health marker than sleep duration alone.
Light, food and alcohol all affect the body’s overnight repair cycle: bright evening light delays melatonin, late meals can disrupt blood sugar and raise cortisol, and alcohol cuts REM and deep sleep while causing awakenings.
Experts still advise at least 7 hours of sleep a night, along with morning natural light and regular exercise, arguing that consistent routines matter more than complex wellness regimens.