How can I improve my sleep BioAge?

Modified on Thu, 13 Apr 2023 at 03:40 PM

Sleep regularity

Sleep regularity refers to how consistent your bed- and wakeup time is. Maintaining a regular bed- and wakeup time is good for your sleep- and overall health. 


Sleep Duration

Improve your sleep BioAge by getting 7 to 9 hours of sleep each night.


Quality of sleep

Improve the restorativeness of your sleep  by avoiding alcohol and caffeine in the evenings, limiting screen time before bed and creating a calm and comfortable sleep environment for yourself.  


Restlessness

Try to decrease the number of disturbances you experience during the night. 

  • The less interrupted your sleep is, the better your sleep quality will be.

  • Get into the habit of starting your sleep routine in the same way at the same time each night.

  • Practice good sleep hygiene by eliminating habits that can contribute to poor sleep quality, for example:

    • Avoid excessive caffeine consumption before trying to go to sleep.

    • Avoid exposure to light in bed before trying to go to sleep.

    • Minimize your alcohol intake: the fewer alcoholic drinks, and the further away from your bedtime, the better. 

    • Always prioritize your regular bedtime over work and other activities. 

    • Switch off the TV and any other electronic screens an hour before bedtime.

  • Keep your sleep environment free of any stimuli that might keep you awake, including mobile devices, TVs and radios.

Please be aware that it may take a few weeks before improvements are reflected in your BioAge.

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