Getting enough sleep is important for good health, but did you know that certain habits while you sleep can actually add years to your life? Here are 7 habits to incorporate into your nighttime routine:.

1. Disconnect from Electronics

Technology can keep your brain active and alert long after you should be asleep. By disconnecting from electronics for at least an hour before bedtime, you allow your brain to start the process of winding down.

Research even suggests that the blue light emitted from electronic devices can suppress the production of melatonin, the hormone that controls sleep.

2. Set a Consistent Sleep Schedule

Your body craves consistency, so getting into a routine is key. Try to go to bed and wake up at the same time each day, including weekends. This helps regulate your internal clock and can help you fall asleep faster and wake up feeling more rested.

3. Keep the Room Cool

Your body temperature naturally drops when you sleep, so it’s important to keep the room cool to facilitate this process. Ideally, the temperature should be around 60-67 degrees Fahrenheit (15-19 degrees Celsius).

This can help you sleep better and deeper, adding years to your life.

4. Practice Relaxation Techniques

Stress and anxiety can make it difficult to fall asleep and stay asleep. By practicing relaxation techniques before bed, you train your body and mind to relax and calm down, making it easier to fall asleep.

Some techniques to try include deep breathing, meditation, and progressive muscle relaxation.

5. Use a Comfortable Mattress and Pillow

Your mattress and pillow play a crucial role in your sleep quality. If you’re waking up with aches and pains, it may be time to invest in a new mattress.

You should also consider the type of pillow you use, as it can affect your neck and back alignment while you sleep. A comfortable sleep setup can help you get the restorative sleep you need to live a longer life.

6. Cut Out Late-Night Snacks

Eating too close to bedtime can disrupt your digestion and make it difficult to fall asleep. Additionally, late-night snacking can lead to weight gain and other health issues over time.

If you need a snack before bed, reach for something light such as a piece of fruit or a small serving of yogurt.

7. Avoid Alcohol and Caffeine

Caffeine and alcohol are both stimulants that can interfere with your sleep. While caffeine is obvious, many people don’t realize that alcohol can also disrupt their sleep patterns.

While you may fall asleep faster after a few drinks, your sleep quality will suffer, leaving you feeling tired and groggy the next day. It’s best to avoid both substances altogether if you want to add years to your life through better sleep habits.