Longevity Expert Shares Three Simple Habits To Achieve Deep, Restorative Sleep

As conversations around wellness gain momentum, sleep is increasingly recognised as a cornerstone of good health. Experts warn that poor-quality sleep affects everything from energy and focus to immunity and the ageing process. Despite this, late-night screen time and disrupted routines continue to interfere with healthy rest for many people.

Highlighting the importance of restorative sleep, Dr Vassily Eliopoulos, a longevity physician with an MD from Cornell University and Co-Founder and Chief Medical Officer of Longevity Health, shared practical guidance on social media on November 18.

He noted the rise of ‘sleep-maxxing’, a trend encouraging people to adopt intentional strategies for better sleep.

Dr Eliopoulos reiterated that the brain performs essential detoxifying and repair processes during sleep.

“Your brain cleans itself while you sleep. It literally flushes out toxins and repairs connections,” he explained, adding that inadequate sleep prevents these benefits from fully taking effect.

Three Evidence-Based Hacks for Deeper Sleep

1. Maintain a Cool Bedroom Environment

Temperature plays a notable role in signalling the body to enter deep sleep. Dr Eliopoulos recommends keeping the bedroom between 18°C and 20°C. A cooler environment helps trigger the physiological drop in core temperature needed for restorative rest.

2. Switch to Red Light Before Bed

To reduce circadian disruption, the longevity expert advises limiting blue light exposure at least 30 minutes before sleeping. Red or warm-toned lighting, such as soft bedside lamps, helps the brain recognise that it is nighttime. In contrast, blue light from devices mimics midday brightness, delaying the natural onset of sleepiness.

3. Practise Nasal Breathing

Dr Eliopoulos also emphasises the benefits of nasal breathing, which supports steadier oxygen levels and can reduce nighttime stress responses. He suggests using gentle mouth tape or nasal dilators to encourage the habit, noting that improved breathing can enhance heart rate variability, a marker of quality rest.

Sleep as a Pillar of Healthy Ageing

The longevity specialist concluded that deep sleep acts as a ‘training block’ for the body, allowing it to repair, restore and rebuild. Prioritising quality rest, he said, is one of the most powerful tools for supporting healthy ageing.

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