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.  


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.

Was this article helpful?

That’s Great!

Thank you for your feedback

Sorry! We couldn't be helpful

Thank you for your feedback

Let us know how can we improve this article!

Select atleast one of the reasons
CAPTCHA verification is required.

Feedback sent

We appreciate your effort and will try to fix the article