Ben Meyers and Fabrizio Villatoro are members of the LongeviQuest organization, which specializes in verifying the longevity of the world's longest-lived people.
Meyers, CEO, met and surveyed more than 1,000 people over 100 years old. Villatoro, President of Latin America, also personally confirmed the ages of these centenarians and recorded their living habits.
Relax your body and mind
Before going to bed, people who live long lives often do relaxing activities such as meditation, light yoga, or deep breathing. This helps reduce stress, eliminate anxiety, and improve sleep quality. When the body and mind are relaxed, sleep will come easier and deeper.
Do not eat too much or drink too much water
Eating a light snack or avoiding heavy meals before bed helps keep your stomach from being overloaded, and reduces the risk of bloating, indigestion, or having to wake up in the middle of the night to use the bathroom. This helps keep your sleep more continuous and deeper.
Set a regular sleep schedule
People who live long lives tend to go to bed and wake up at the same time every day, even on weekends. Maintaining a consistent sleep schedule helps the body form a regular circadian rhythm, thereby improving sleep quality and helping them feel full of energy every morning.
Avoid using electronic devices before bed
Blue light from phones, computers, or televisions can disrupt the production of melatonin, a hormone that helps regulate sleep. Long-lived people often avoid electronic devices at least 30 minutes to an hour before bed, instead reading, listening to soft music, or chatting with loved ones to help them fall asleep more easily.
These simple yet effective habits help improve sleep quality and maintain overall health, contributing to longevity.
