7 Strategies for Restful Sleep

Sleep and Longevity: Your Night Starts in the Morning

A peaceful sleep setting: a good night starts in the morning

How did you sleep last night?

If the answer is “meh,” look a little earlier in your day. A good night isn't decided when you turn off the light: it starts with the first ray of sun. Let's follow the day together, from the moment you wake up to checking your watch the next morning.

The thread of this article: your day in 7 moments A curve follows the sun: it rises at wake-up, peaks during the day, comes back down at dinner and during the last 2 hours, dips below the horizon in bed and through the night, then rises again the next day. Each moment links to its section. day night 1Wake-up 2Daytime 3Dinner 42 h before 5In bed 6Night 7Next day
The thread of this article: your day in 7 moments. Tap a step to jump to it.
In short

Regular sleep times are linked to a longer life, even more so than how long you sleep. The key habits fit into a single day, each with its level of evidence: Established Emerging or Hypothesis.

Take the mini check-in

Seven questions, one for each lever in this article. Answer for your typical week, not your best one.

1I go to bed and get up at consistent times, weekends included.
2I see daylight within an hour of waking up.
3I move every day, ideally outdoors.
4My last coffee is before 1 p.m. (for a bedtime around 10 p.m.).
5I finish dinner about 3 hours before going to bed.
6In the 2 hours before bed, I dim the lights and put screens away.
7My bedroom is cool and dark, and my phone sleeps somewhere else.

A tool for reflection, not a medical assessment. Insomnia that persists, or loud snoring with daytime sleepiness, deserves a conversation with a health professional.

What sleep loss really does to your body

A woman lying in bed with a pillow over her head after a night that was too short

Before the habits, the why. There's no need to wait decades to see the effects of short sleep: researchers have induced it in the lab, in healthy volunteers.

Then they measured what changed.

A few short nights are enough

Controlled experiments in humans, compared with full nights

A few short nights are enough: what lab studies measured Effects measured in controlled experiments in healthy young men, compared with full nights. After 6 nights of 4 hours: glucose cleared 40% more slowly, insulin response 30% weaker. After 2 nights of 4 hours: ghrelin up 28%, hunger up 24%, leptin down 18%. With 4 hours a night around a flu shot: less than half the antibodies 10 days later. After 6 nights of 4 hours Glucose clearance −40% Insulin response −30% After 2 nights of 4 hours Ghrelin, the hunger hormone +28% Perceived hunger +24% Leptin, the satiety hormone −18% 4-hour nights around a flu shot Antibodies 10 days after the shot less than half
Figures from small lab studies in healthy young men[1][2][3]. Antibody levels caught up within 3 to 4 weeks.
  • Metabolism. After 6 nights of 4 hours, glucose from a meal was cleared about 40% more slowly[1].
  • Appetite. 2 nights of 4 hours were enough: leptin −18%, ghrelin +28%, hunger +24%[2].
  • Immunity. Sleep-deprived around a flu shot, participants had less than half the antibodies 10 days later[3].
  • Brain. 6 hours a night for 14 days produced attention and memory deficits equivalent to up to 2 all-nighters[4].
Did you know?

In that same study, participants felt only slightly sleepier[4]. Sleep loss is hard to sense from the inside.

For the curious: the heart, and what this really proves

On the heart side, a “Mendelian randomization” study, which uses genes linked to short sleep as a natural lottery to limit bias, suggests that short sleep raises the risk of heart attack[5].

What this proves, and what it doesn't. These experiments show that sleep loss directly disrupts metabolism, appetite, immunity and cognition. That it shortens life rests on consistent associations and on these mechanisms, but no long-term trial has demonstrated it.

Regularity: a better predictor than duration

Among 60,977 UK Biobank participants followed for about six years, the most regular sleepers had a 20% to 48% lower risk of death than the most irregular[6].

It's an association, but it's also the simplest lever to work on. Canadian guidelines recommend 7 to 9 hours for adults, at regular times[7].

So where does regularity begin? Not at night. In the morning, the moment you open your eyes.

Step 1 of 7

On waking: light sets the clock

Woman holding a cup by a window in the morning light
Established

Light reaching the retina is the main signal that sets the brain's central clock[8].

Try thisGet up at the same time seven days a week, within an hour, and step outside within the hour, even on a grey day. Your wake-up time anchors your whole day[7].

Simplified diagram

Two hormones, one clock face

Simplified diagram of melatonin and cortisol over 24 hours Diagram without a numerical scale. Cortisol peaks shortly after waking, then declines over the day. Melatonin stays low during the day, rises in the evening with darkness, peaks at night and falls again toward waking. darkness Cortisol Melatonin Wake Day Evening Night Wake
Simplified diagram, not to scale: melatonin rises with evening darkness, cortisol peaks after waking. Morning light helps keep this clock on time.
Did you know?

In Gatineau, the sun rises around 7:40 a.m. in late December. In summer, it stays light until around 8:55 p.m.

The Québec angle. In winter, a midday walk becomes your best signal. In summer, blackout curtains protect your bedtime. See also our article on vitamin D in winter.

Ayurveda says it in its own way: the daily routine (dinacharya) begins with rising early, and the Charaka Samhita counts sleep (nidra) among the three pillars of life[9].

The morning has set the clock. The day, for its part, decides your sleep pressure… and what your cup of coffee has in store for you at 10 p.m.

Step 2 of 7

During the day: move, and cut caffeine early

Person walking through a misty forest with sunbeams
Established

According to a meta-analysis of 66 studies, regular physical activity moderately improves sleep quality[10].

Try thisMove every day, outdoors in the morning or at midday: movement and light in one go.

Established

Caffeine lingers: its half-life ranges from about 2 to 10 hours depending on the person[11].

Try thisIf you go to bed at 10 p.m., have your last coffee before 1 p.m. To go further: caffeine, friend or foe?

For the curious: where “before 1 p.m.” comes from

In one trial, 400 mg of caffeine taken 6 hours before bed cut sleep by more than an hour[12].

A 2023 meta-analysis suggests having a coffee of about 100 mg at least 8.8 hours before bed[11].

Then comes dinner. And here, the timing matters almost as much as what's on your plate.

Step 3 of 7

Dinner: about 3 hours before bed

Light dinner: roasted carrots and salad served in bowls
Established (reflux)

For reflux, the American College of Gastroenterology recommends avoiding meals within 2 to 3 hours of bedtime (conditional recommendation, low-quality evidence)[13].

Emerging: chrononutrition

In the evening, melatonin rises and dampens insulin secretion. An earlier dinner would therefore better match the rhythm of digestion[14].

Try thisFinish dinner about 3 hours before going to bed, and even earlier if you have reflux or blood sugar to keep an eye on.

For the curious: the dinner-timing trial

In a crossover trial of 845 adults, dinner eaten 1 hour before bed, compared with the same meal 4 hours before, impaired glucose tolerance, especially in carriers of a variant of the melatonin receptor gene (MTNR1B)[14].

Established

Alcohol helps you fall asleep faster, but it fragments the second half of the night, at every dose studied[15].

Try thisIf you drink, have one glass with dinner, not late in the evening.

The dishes are done. Two hours remain: the most decisive ones, and often the most neglected.

Step 4 of 7

The last 2 hours: wind down gently

According to commentaries on the Ashtanga Hridaya, Kapha dominates from about 6 to 10 p.m.: its heaviness invites sleep, hence the tradition's bedtime around 10 p.m.[16].

The VĀHANA evening ritual: dim light and slow gestures before bed

A warm shower or bath, 1 to 2 hours before

Established

According to a meta-analysis of 17 studies, water at about 40–42.5 °C (104–108.5 °F), 1 to 2 hours before bed, is associated with better sleep and falling asleep about 10 minutes faster[17].

The trick: heat sends blood to your hands and feet, and your core temperature then drops.

Try thisA warm shower around 8:30 p.m. if you go to bed at 10 p.m. Bonus: your hair has time to dry.

A table lamp glowing in a dim room in the evening

Dim light, and amber glasses

Established

Ordinary room light before bed, compared with dim light, shortened melatonin secretion by about 90 minutes[18].

Try thisTwo hours before bed, turn off the overhead light and switch to low, warm lamps.

Emerging

In 14 adults with insomnia symptoms, amber glasses worn 2 hours before bed for one week lengthened sleep by about 30 minutes compared with clear lenses[19]. The 2023 Cochrane review, however, rates this evidence as very low certainty[20].

Try thisScreens in the evening? Amber (orange) glasses for the last 2 hours.

For the curious: tints and migraine

On the migraine side, a rose tint (FL-41) reduced attacks more than a blue tint in a small trial in children[21]: a real lead, still to be confirmed.

Evening workouts and scrolling

Established

According to a meta-analysis of 23 studies, evening exercise generally doesn't harm sleep, except vigorous effort that ends less than an hour before bed[22].

That's an average: if evening workouts keep you awake, your body is right.

Did you know?

Putting off bedtime for no outside reason has a name: bedtime procrastination (popularly, revenge bedtime procrastination). In 177 adults, it predicted insufficient sleep[23].

Try thisSet a “screens off” alarm an hour before bed; do intense workouts earlier.

Read, on paper

Established

Compared with a printed book, a light-emitting e-reader delayed sleep onset, the internal clock and melatonin[24].

Try thisA few pages of a paper book under a warm lamp.

Person lying in bed reading a paper book

Screens sleep somewhere else

Established

“Stimulus control,” a pillar of cognitive behavioural therapy for insomnia (CBT-I), reserves the bed for sleep. Your brain then associates bed with sleeping, not scrolling[25].

Try thisCharge your phone outside the bedroom. A simple alarm clock replaces it.

Helpful herbs

From best supported to most uncertain. Follow the Health Canada–approved label.

  • Ashwagandha Emerging

    5 trials, 400 people: a small favourable effect, clearer with insomnia and after 8 weeks[26].

  • Chamomile Emerging

    Better sleep quality, but no demonstrated effect on insomnia[27].

  • Passionflower Emerging

    In 41 young adults, a cup of tea every evening for one week improved perceived sleep[28].

  • Lavender (inhaled) Emerging

    Small to moderate benefit according to 8 small studies[29].

  • Melatonin Emerging

    About 7 minutes less to fall asleep and 8 more minutes of sleep[32]: most useful for jet lag. Available without a prescription for adults[33]; since June 2026, a prescription is required for sleep use under 18[34].

  • Valerian Hypothesis

    Inconsistent results, possibly depending on extract quality[30]. Health Canada authorizes it as a traditional herbal sleep aid[31].

Magnesium, glycine and L-theanine rest on a few small trials[35][36][37]. On medication, pregnant or breastfeeding? Talk to your pharmacist first. No driving within 5 hours of taking melatonin[33].

Lights Out contains, among other things, 5-HTP, which acts on serotonin: if you take an antidepressant or another medication, talk to your pharmacist before trying this type of blend.

Lights low, phone out. What's left is the bedroom itself, and the position you fall asleep in.

Step 5 of 7

In bed: cool, dark, on your side

Calm, uncluttered bedroom with a bed and a nightstand
Established

A bedroom that's too warm increases awakenings and reduces deep and REM sleep[38].

Try thisTurn the heat down at night and cover every little indicator light.

Emerging

For reflux, in 57 patients, the left side reduced acid exposure compared with the right side and the back[40].

Try thisSleep on your side; on your left side if you have reflux. Nothing supports the idea that the right side is better.

For the curious: sleep position, from rodents to Ayurveda

In rodents, glymphatic clearance (see the next step) is most efficient in the lateral position[39]; in humans, this remains to be shown.

Ayurveda also advises lying on the left side after a meal (vāma kukṣi), a tradition linked to the Ashtanga Hridaya[41].

You're asleep. But your brain is getting to work.

Step 6 of 7

The night: your brain cleans house

A night strings together cycles of light, deep and REM sleep; deep sleep dominates early in the night (details in the Recovery & Biorhythms guide).

Simplified diagram

One night, several cycles

Simplified hypnogram: sleep cycles over the course of a night Diagram without real durations. The night strings together several cycles between wakefulness, REM, light and deep sleep. Deep sleep is concentrated in the first cycles; REM sleep lengthens toward the end of the night. Awake REM Light Deep deep sleep mostly early in the night REM longer toward morning Bedtime Wake
Simplified diagram, without real durations: deep sleep (olive) dominates the first cycles, REM sleep (terracotta) takes up more room toward morning.
Emerging, with growing human evidence

In 2013, Maiken Nedergaard's team showed in mice that the space between brain cells expands during sleep, which speeds up the clearance of beta-amyloid: this is the glymphatic system[42].

Since then, human data have been accumulating. Clearance during sleep is therefore a serious idea, and an increasingly well-documented one.

Did you know?

In sleeping mice, this space between brain cells expands by about 60%[42].

For the curious: the human evidence, and the debate
  • A single sleepless night increased beta-amyloid in the hippocampus and thalamus, measured by PET imaging, in 20 healthy adults[43].
  • During slow-wave sleep, large waves of cerebrospinal fluid flow roughly every 20 seconds, coupled with the brain's slow waves[44].
  • Using a tracer followed by MRI, a sleepless night slowed its clearance from the human brain, still visible after a night of recovery sleep[45].

Only the exact mechanism of the flow is debated: in 2024, one team measured reduced clearance during sleep in mice[46].

Morning comes back, and with it a reflex: checking your watch. How do you read its numbers without ruining your day?

Step 7 of 7

The next day: read your watch without worrying

Activity tracker on a wrist showing the time
Established

Compared with the sleep lab, consumer devices detect sleep very well, wakefulness less well, and sleep stages with variable accuracy[47].

Try thisLook at your weekly average, not a single night, and trust how you feel when you wake up first.

Did you know?

The share of deep sleep normally drops by about 2% per decade in adulthood[48]. Don't compare yourself to a 25-year-old.

And chasing the perfect night can keep you from sleeping: that's orthosomnia[49].

For the curious: the seven-device study

Seven consumer devices were compared with in-lab polysomnography. They detected sleep very well, wakefulness less well, and stages with variable accuracy, especially on disrupted nights[47].

When it's no longer a question of habits

Chronic insomnia. If you've been sleeping poorly at least three nights a week for months, the first-line treatment is CBT-I, before any medication[50], with a trained professional or through a supported digital program.

Sleep apnea. See someone if you have daytime sleepiness, loud snoring followed by pauses, choking at night or headaches on waking[51].

Hormonal transitions. Perimenopause and menopause often bring night-time awakenings, linked in particular to hot flashes[52]: if that's your situation, these problems can be treated.

Go further

Our Recovery & Biorhythms guide brings together sleep cycles, evening routines, traditional herbs and Ayurvedic guideposts.

Read the full guide

Frequently asked questions

Is sleeping a long time dangerous?

Long sleep is mainly a marker of an underlying problem (illness, depression, sleep apnea), not a proven cause[53]. Nothing shows that it harms a healthy person. If you suddenly need a lot more sleep than usual, talk to a health professional.

Is sleeping on your right side better?

No. The data support side sleeping in general, and the left side if you have reflux.

About the author

Hana Manai is the founder of VĀHANA and a science communicator, certified in Ayurveda (Shakti School, Level 1). Her work is to make research on longevity and functional aging accessible, drawing on the published scientific literature. She is not a physician.

This content is provided for educational purposes and does not replace medical advice, diagnosis or individualized treatment recommendations. If your sleep problems last more than a few weeks, if you snore loudly or feel sleepy during the day, or before starting a supplement, especially if you take medication, are pregnant or have a chronic illness, talk to your doctor or pharmacist.

Scientific references (53)
  1. Spiegel K, Leproult R, Van Cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet. 1999;354(9188):1435-1439. DOI.
  2. Spiegel K, Tasali E, Penev P, Van Cauter E. Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Ann Intern Med. 2004;141(11):846-850. DOI.
  3. Spiegel K, Sheridan JF, Van Cauter E. Effect of sleep deprivation on response to immunization. JAMA. 2002;288(12):1471-1472. DOI.
  4. Van Dongen HPA, Maislin G, Mullington JM, Dinges DF. The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation. Sleep. 2003;26(2):117-126. DOI.
  5. Daghlas I, Dashti HS, Lane J, et al. Sleep duration and myocardial infarction. J Am Coll Cardiol. 2019;74(10):1304-1314. DOI.
  6. Windred DP, Burns AC, Lane JM, et al. Sleep regularity is a stronger predictor of mortality risk than sleep duration: a prospective cohort study. Sleep. 2024;47(1):zsad253. DOI.
  7. Ross R, Chaput JP, Giangregorio LM, et al. Canadian 24-Hour Movement Guidelines for Adults aged 18–64 years and Adults aged 65 years or older: an integration of physical activity, sedentary behaviour, and sleep. Appl Physiol Nutr Metab. 2020;45(10 Suppl 2):S57-S102. DOI.
  8. Blume C, Garbazza C, Spitschan M. Effects of light on human circadian rhythms, sleep and mood. Somnologie. 2019;23(3):147-156. DOI.
  9. Charaka Samhita, Sutra Sthana 11 and 21 (nidra, sleep). Online edition, Charak Samhita Online. carakasamhitaonline.com.
  10. Kredlow MA, Capozzoli MC, Hearon BA, Calkins AW, Otto MW. The effects of physical activity on sleep: a meta-analytic review. J Behav Med. 2015;38(3):427-449. DOI.
  11. Gardiner C, Weakley J, Burke LM, et al. The effect of caffeine on subsequent sleep: a systematic review and meta-analysis. Sleep Med Rev. 2023;69:101764. DOI.
  12. Drake C, Roehrs T, Shambroom J, Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med. 2013;9(11):1195-1200. DOI.
  13. Katz PO, Dunbar KB, Schnoll-Sussman FH, Greer KB, Yadlapati R, Spechler SJ. ACG clinical guideline for the diagnosis and management of gastroesophageal reflux disease. Am J Gastroenterol. 2022;117(1):27-56. DOI.
  14. Garaulet M, Lopez-Minguez J, Dashti HS, et al. Interplay of dinner timing and MTNR1B type 2 diabetes risk variant on glucose tolerance and insulin secretion: a randomized crossover trial. Diabetes Care. 2022;45(3):512-519. DOI.
  15. Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res. 2013;37(4):539-549. DOI.
  16. Ashtanga Hridaya, Sutrasthana 1.7-1.8 (dosha predominance by time of day and night), translation and commentary. satyori.com.
  17. Haghayegh S, Khoshnevis S, Smolensky MH, Diller KR, Castriotta RJ. Before-bedtime passive body heating by warm shower or bath to improve sleep: a systematic review and meta-analysis. Sleep Med Rev. 2019;46:124-135. DOI.
  18. Gooley JJ, Chamberlain K, Smith KA, et al. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J Clin Endocrinol Metab. 2011;96(3):E463-E472. DOI.
  19. Shechter A, Kim EW, St-Onge MP, Westwood AJ. Blocking nocturnal blue light for insomnia: a randomized controlled trial. J Psychiatr Res. 2018;96:196-202. DOI.
  20. Singh S, Keller PR, Busija L, et al. Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adults. Cochrane Database Syst Rev. 2023;8:CD013244. DOI.
  21. Good PA, Taylor RH, Mortimer MJ. The use of tinted glasses in childhood migraine. Headache. 1991;31(8):533-536. DOI.
  22. Stutz J, Eiholzer R, Spengler CM. Effects of evening exercise on sleep in healthy participants: a systematic review and meta-analysis. Sports Med. 2019;49(2):269-287. DOI.
  23. Kroese FM, De Ridder DTD, Evers C, Adriaanse MA. Bedtime procrastination: introducing a new area of procrastination. Front Psychol. 2014;5:611. DOI.
  24. Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci U S A. 2015;112(4):1232-1237. DOI.
  25. Edinger JD, Arnedt JT, Bertisch SM, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. J Clin Sleep Med. 2021;17(2):255-262. DOI.
  26. Cheah KL, Norhayati MN, Yaacob LH, Abdul Rahman R. Effect of Ashwagandha (Withania somnifera) extract on sleep: a systematic review and meta-analysis. PLoS One. 2021;16(9):e0257843. DOI.
  27. Hieu TH, Dibas M, Surya Dila KA, et al. Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: a systematic review and meta-analysis of randomized trials and quasi-randomized trials. Phytother Res. 2019;33(6):1604-1615. DOI.
  28. Ngan A, Conduit R. A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytother Res. 2011;25(8):1153-1159. DOI.
  29. Fismer KL, Pilkington K. Lavender and sleep: a systematic review of the evidence. Eur J Integr Med. 2012;4(4):e436-e447. DOI.
  30. Shinjyo N, Waddell G, Green J. Valerian root in treating sleep problems and associated disorders: a systematic review and meta-analysis. J Evid Based Integr Med. 2020;25:2515690X20967323. DOI.
  31. Health Canada. Natural Health Products Ingredients Database: Valerian monograph (Valeriana officinalis). 2024. hc-sc.gc.ca.
  32. Ferracioli-Oda E, Qawasmi A, Bloch MH. Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One. 2013;8(5):e63773. DOI.
  33. Health Canada. Natural Health Products Ingredients Database: Melatonin (oral) monograph. hc-sc.gc.ca.
  34. Health Canada. Amendment to the Prescription Drug List qualifier for the pediatric use of melatonin: notice of amendment. 2026. canada.ca.
  35. Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis. BMC Complement Med Ther. 2021;21:125. DOI.
  36. Yamadera W, Inagawa K, Chiba S, Bannai M, Takahashi M, Nakayama K. Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep Biol Rhythms. 2007;5(2):126-131. DOI.
  37. Hidese S, Ogawa S, Ota M, et al. Effects of L-theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial. Nutrients. 2019;11(10):2362. DOI.
  38. Okamoto-Mizuno K, Mizuno K. Effects of thermal environment on sleep and circadian rhythm. J Physiol Anthropol. 2012;31:14. DOI.
  39. Lee H, Xie L, Yu M, et al. The effect of body posture on brain glymphatic transport. J Neurosci. 2015;35(31):11034-11044. DOI.
  40. Schuitenmaker JM, van Dijk M, Oude Nijhuis RAB, Smout AJPM, Bredenoord AJ. Associations between sleep position and nocturnal gastroesophageal reflux: a study using concurrent monitoring of sleep position and esophageal pH and impedance. Am J Gastroenterol. 2022;117(2):346-351. DOI.
  41. Dhanya S, Ramesh NV, Mishra A. Traditional methods of food habits and dietary preparations in Ayurveda: the Indian system of medicine. J Ethn Foods. 2019;6:14. DOI.
  42. Xie L, Kang H, Xu Q, et al. Sleep drives metabolite clearance from the adult brain. Science. 2013;342(6156):373-377. DOI.
  43. Shokri-Kojori E, Wang GJ, Wiers CE, et al. β-Amyloid accumulation in the human brain after one night of sleep deprivation. Proc Natl Acad Sci U S A. 2018;115(17):4483-4488. DOI.
  44. Fultz NE, Bonmassar G, Setsompop K, et al. Coupled electrophysiological, hemodynamic, and cerebrospinal fluid oscillations in human sleep. Science. 2019;366(6465):628-631. DOI.
  45. Eide PK, Vinje V, Pripp AH, Mardal KA, Ringstad G. Sleep deprivation impairs molecular clearance from the human brain. Brain. 2021;144(3):863-874. DOI.
  46. Miao A, Luo T, Hsieh B, et al. Brain clearance is reduced during sleep and anesthesia. Nat Neurosci. 2024;27(6):1046-1050. DOI.
  47. Chinoy ED, Cuellar JA, Huwa KE, et al. Performance of seven consumer sleep-tracking devices compared with polysomnography. Sleep. 2021;44(5):zsaa291. DOI.
  48. Ohayon MM, Carskadon MA, Guilleminault C, Vitiello MV. Meta-analysis of quantitative sleep parameters from childhood to old age in healthy individuals: developing normative sleep values across the human lifespan. Sleep. 2004;27(7):1255-1273. DOI.
  49. Baron KG, Abbott S, Jao N, Manalo N, Mullen R. Orthosomnia: are some patients taking the quantified self too far? J Clin Sleep Med. 2017;13(2):351-354. DOI.
  50. Qaseem A, Kansagara D, Forciea MA, Cooke M, Denberg TD. Management of chronic insomnia disorder in adults: a clinical practice guideline from the American College of Physicians. Ann Intern Med. 2016;165(2):125-133. DOI.
  51. Public Health Agency of Canada. Sleep apnea. canada.ca.
  52. Baker FC, Lampio L, Saaresranta T, Polo-Kantola P. Sleep and sleep disorders in the menopausal transition. Sleep Med Clin. 2018;13(3):443-456. DOI.
  53. Grandner MA, Drummond SPA. Who are the long sleepers? Towards an understanding of the mortality relationship. Sleep Med Rev. 2007;11(5):341-360. DOI.
Back to blog

Leave a comment

Recent Blog Posts

View all
  • État d'esprit et longévité : ce que la science montre (et ne montre pas)

    Mindset and longevity: what science shows (and ...

    Optimism, sense of purpose in life, and views on aging are associated with a longer life in large cohorts, with no evidence of causality. Positive affirmations have weak evidence; writing...

    Mindset and longevity: what science shows (and ...

    Optimism, sense of purpose in life, and views on aging are associated with a longer life in large cohorts, with no evidence of causality. Positive affirmations have weak evidence; writing...

  • Suppléments de longévité : ce qui a des preuves (et ce qui n'en a pas encore)

    Longevity supplements: what has evidence (and w...

    Vitamin D, creatine, omega-3s, NAD+, urolithin A, spermidine, collagen: an evidence scale to distinguish between what is proven in humans, what remains promising, and what is still only a hypothesis,...

    Longevity supplements: what has evidence (and w...

    Vitamin D, creatine, omega-3s, NAD+, urolithin A, spermidine, collagen: an evidence scale to distinguish between what is proven in humans, what remains promising, and what is still only a hypothesis,...

  • Mitochondries et longévité : comment elles produisent ton énergie, et ce qui les use

    Mitochondria and longevity: how they produce yo...

    Your mitochondria transform nutrients and oxygen into ATP, and their capacity declines in part with age and inactivity. What science has established about what wears them down and what supports...

    Mitochondria and longevity: how they produce yo...

    Your mitochondria transform nutrients and oxygen into ATP, and their capacity declines in part with age and inactivity. What science has established about what wears them down and what supports...

1 3
View all