How can I improve my sleep BioAge?

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.