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Nutrients and science-based strategies to help improve sleep quality, circadian rhythm, and next-day focus.
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| Tip | Why it works |
|---|---|
| Consistent sleep/wake time | Resets the circadian clock, which is essential for regulating sleep hormones like melatonin and cortisol. |
| 30 min outdoor light in morning | Morning light exposure anchors your circadian rhythm and helps set your internal body clock, improving sleep onset and quality at night. |
| Balanced blood sugar during the day | Helps prevent nighttime glucose dips, which can trigger cortisol release and disrupt deep, uninterrupted sleep. reduce the glucose spike of your meal by up to 30%. |
| Supplement with glycine 1 hour before bed | Shown in studies to lower core body temperature, promote faster sleep onset, and improve sleep depth and efficiency. |
As we age, our sleep architecture changes — deep sleep becomes lighter, REM sleep may decrease, and our circadian rhythm becomes more fragile. These shifts make it harder to fall asleep, stay asleep, and wake up feeling refreshed.
Poor sleep doesn’t just leave us tired. It’s linked to faster biological aging, impaired memory, hormonal imbalances, and weakened immune function. Lack of quality sleep increases inflammation and oxidative stress, two key drivers of age-related decline. It can even impact mitochondrial health and accelerate telomere shortening — both markers of cellular aging.
But sleep isn’t out of our control. Small, consistent daily habits — like managing light exposure, supporting melatonin production, and prioritizing evening calm — can help restore deeper, more restorative sleep. And better sleep means better energy, sharper thinking, and greater resilience as we grow older. Healthy aging isn’t just about what you do during the day — it actually starts the night before. Get a deeper insight in the importance of sleep here: Sleep for longevity.
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Waking up tired, experiencing frequent nighttime awakenings, difficulty falling asleep, and relying on stimulants to stay alert during the day may all signal poor sleep quality.
It depends on the supplement. Magnesium and glycine are typically taken 1–2 hours before bed, while melatonin may work best 30–60 minutes before sleep.
Yes. Older adults often experience lighter, more fragmented sleep. Hormonal changes, reduced melatonin, and lifestyle factors all contribute. Supporting sleep becomes more important with age.
If you consistently struggle with sleep despite healthy habits, experience prolonged fatigue, or have concerns about sleep apnea or insomnia, it’s best to consult a healthcare professional to get the correct help.
Yes. Tools like sleep journals, wearable devices, and apps can help track sleep duration, quality, and patterns over time to evaluate what’s working.
Chronic stress activates the nervous system and raises cortisol, making it harder to fall or stay asleep. Stress management techniques can improve sleep indirectly.
Yes. Both gut health and sleep influence blood sugar regulation and inflammation. Disruptions in the gut microbiome can affect mood, raise cortisol, and impact melatonin production — all of which interfere with restorative sleep. Studies show that gut imbalances may worsen glucose control, compounding the sleep–stress–metabolism cycle.
Experts agree: real benefits from vitamins and longevity products come with regular, long-term use. That’s why we offer a 3-month minimum commitment, so you can give your body the time it needs to truly benefit.
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Prof. Dr. Andrea Maier is an internist and professor of aging (“ longevity medicine ”) at the Vrije Universiteit in Amsterdam and the University of Melbourne, Australia. She studies the aging body and searches for anti-aging treatments. She heads the Center for Healthy Longevity in Singapore.
Why do we gradually decline during our average life of more than 80 years? Can we stop that process? Or maybe even turn around? And to what extent should we really want that? Maier gives practical tips on how we can extend our lifespan while also staying healthy.
Andrea Maier graduated in Medicine from the University of Lübeck in 2003. She specialized in internal medicine at the Leiden University Medical Center and subsequently chose the subspecialty of Geriatric Medicine. This is where she started her research into aging.
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