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Managing your sleep routine can significantly affect your lifespan. Experts suggest five habits to support long-term health. Quality sleep is crucial at any age, with seven to eight hours linked to lower mortality and reduced risks of obesity, depression, and dementia. Consistent sleep schedules are more important than sleep duration, with studies showing a 20% to 48% lower mortality risk associated with regular sleep patterns. Physical activity enhances sleep quality, while avoiding food two hours before bed and limiting caffeine intake are also recommended. Reducing screen time before sleep is vital, as blue light disrupts circadian rhythms and melatonin production, impacting sleep quality.