Making small adjustments to your nightly routine could significantly enhance your health and potentially extend your lifespan. Recent insights from experts highlight that simply going to bed a little earlier can yield substantial long-term benefits. In particular, a commitment to gaining an additional 30 minutes of sleep each night may be all it takes to support your well-being.
Benefits of Additional Sleep
Dr. Maha Alattar, medical director at the VCU Health Center for Sleep Medicine in Richmond, Virginia, emphasized the importance of incremental changes. In an interview with NBC News, she stated that rather than focusing on achieving a specific total of sleep hours, individuals should aim to increase their nightly rest by just half an hour. This seemingly minor adjustment can lead to significant health improvements over time.
Research corroborates this approach. A study published in eClinicalMedicine found that individuals suffering from poor health could potentially add up to a year to their lifespan by increasing sleep duration by just 25 minutes each night. Similar benefits could also be achieved through minor increases in daily exercise or by enhancing dietary quality.
“All those tiny behaviors we change can actually have a very meaningful impact, and they add up over time to make a big difference in our longevity,” said Nicholas Koemel, a registered dietitian and research fellow at the University of Sydney.
Establishing a Sustainable Routine
Dr. Alattar explained that the cumulative benefits of additional sleep are significant. While one extra hour may not feel transformative on a single day, the accumulated hours over weeks can lead to noticeable improvements in health. She noted that viewing sleep deprivation through this lens reinforces the importance of establishing healthy sleep habits.
To begin this process, it is essential to assess your current bedtime routine and set achievable goals. Experts recommend creating a calming pre-sleep routine that might include activities such as enjoying a warm beverage, engaging in a skin-care regimen, or preparing for the next day. Consistency is key—maintaining the same routine every day, including weekends, will help your body adjust more effectively.
Experts also advise limiting screen time before bed. Reducing exposure to screens can help signal your body that it’s time to wind down. Dr. Koemel cautioned against viewing the addition of 30 minutes of sleep as a “silver bullet” for health issues. Instead, he encourages it to be seen as a “first step” towards implementing more sustainable health habits.
Once a bedtime routine has been established, individuals can consider incorporating other healthy practices into their daily lives, a process known as “habit stacking.” This method allows multiple positive behaviors to be integrated seamlessly into a lifestyle.
As part of the ongoing TODAY Expert Tip of the Day series, these insights are designed to provide simple, actionable strategies that can enhance daily living. By making small, manageable adjustments to your routine, it is possible to support long-term health and well-being.
