Improve Sleep with Healthy Sleep Patterns: A Guide to Better Sleep Habits
Aligning Sleep Patterns with Circadian Rhythms
The key to getting more deep sleep and to improve your sleep is to building a strong foundation with healthy sleep habits.
Our sleep patterns strongly impact the 'circadian rhythm'. Unfortunately, in the modern world, with its culture of long commutes and irregular working hours, irregular sleep schedules are the norm, and pose significant challenges to human health. If you're wondering how to sleep better, understanding the importance of aligning our sleep patterns with our circadian rhythm is key.
Understanding the Importance of Sleep Quality
Bodily rhythms with a 24-hour cycle are known as circadian rhythms, regulating biological processes such as sleep-wake cycle, hormone secretion, body-temperature regulation, and others. They are regulated by our internal ‘clock’ which is shaped by time cues, mostly by light and darkness.I t's imperative to address this issue if we want to get more deep sleep and improve our overall well-being.
Introducing blue light blockers can aid in regulating sleep timing by mitigating the disruptive effects of blue light on the pineal gland, facilitating better sleep. The pineal gland is the ‘timekeeper’ for this internal body clock, and when it receives blue light through your eyes in the evening, it reduces melatonin production (your primary sleep hormone).
A Longer Life Review of Blue Light Blockers
-
Brand: Bon Charge
Product: Onyx Blue Light Blockers
Pricing: $$$
-
Testing period: I have worn my first pair of these glasses for more than 4 years; my most recent pair for two weeks
Blue light test results: The Hudson glasses blocked the full spectrum of blue light, while allowing in reds and greens. Very effective blue light blocking.
-
What I liked: Exceptionally tough and durable. My first pair lasted for more than 4 years. The wrap-around style blocks the blue light from all angles. They have been particularly helpful for jet lag when I need to tell my body to go to sleep.
What I didn't like: I do not have any complaints or drawbacks about these glasses.
-
5 out of 5. I have yet to come across a better set of blue light blocking glasses. These are worth the premium price point.
15% off with discount code: alongerlife
-
Brand: Bon Charge
Product: Hudson Blue Light Blockers
Pricing: $$
-
Testing period: 4 weeks
Blue light test results: The Hudson glasses blocked the full spectrum of blue light, while allowing in reds and greens. Very effective blue light blocking.
-
What I liked: The glasses were comfortable to wear and stylish. The frame and hinges are very well made and durability seems high.
What I didn't like: I personally prefer a frame and lenses that wrap around the eyes and are close to the face. Too much blue light enters the eyes from above, below and the sides of the frame.
-
4 out of 5. These glasses are solid and well made with high quality lenses. I personally would like the lenses to be bigger and the frame to sit closer to my face to block more of the light coming from the sides, but these are a very stylish option that are ideal for looking at screens in lower light environments.
15% off with discount code: alongerlife
The Impact of Irregular Sleep Schedules
On the contrary, irregular schedules interrupt deep sleep. They can push against the body’s normal sleep rhythms and affect health in a myriad of ways. Circadian rhythm disruptions can impair cognition, elevate mood disorders, and diminish work performance at all. It's essential to address irregular sleep patterns to learn how to sleep better and get more deep sleep.
To maintain a healthy sleeping schedule, it is important to give sleep the respect it deserves. It's something you plan for since it makes all other parts of your life better. People jump into making drastic changes but small steps are important here. To start, just go to bed one hour earlier or avoid noise and electronics in bed. Incorporate things such as reading, taking a warm shower, or practicing gentle stretching, helping signal the body that it's time for sleep. By implementing these strategies, you can improve your sleep quality and get more deep sleep.
Improve sleep by establishing regular sleep patterns and implementing healthy sleep habits, people will be more confident in their sleep habits. A consistent schedule will allow you to experiment with different methods to enhance your sleep, creating a foundational understanding of what suits your body best.
Taking Action:
Realize the Importance of Deep Sleep:
Learn more about the cycles of deep sleep for better sleep quality
Try to optimize the deep sleep periods during REM to sleep better
Improve sleep by implementing strategies to increase deep sleep
Take Small But Compounding Action:
Gradually adjust your sleep and wake times to improve sleep
Dim lights and avoid screens before bedtime for deeper sleep
Introduce a calming pre-bed ritual like meditation to sleep better
Experiment with Tactics to Establish a Routine:
Test different bedtimes to find your ideal schedule and improve sleep
Experiment with relaxation techniques like deep breathing for better deep sleep
Try natural sleep supplements or white noise to sleep better
Frequently Asked Questions about Improving Deep Sleep
Q1: How do irregular sleep schedules impact health?
They disrupt natural rhythms, impacting cognition, mood, and productivity. Consistent sleep patterns are crucial for preventing health issues like obesity and mental health disorders. Read more here.
Q2: Why is aligning sleep patterns with circadian rhythms important?
It optimizes physiological processes, leading to better sleep quality and improved health outcomes. This is particularly important for your ‘deep sleep’, which occurs at the very beginning of your sleep cycle. Learn more here.
Q3: What regulates our sleep-wake cycles?
Consistent sleep schedules stabilize circadian rhythms, regulating hormone secretion and enhancing overall health. You can find some additional information at this link.
Q4: How can we maintain a consistent sleep schedule?
Improving sleep habits involves maintaining a regular sleep schedule, optimizing sleep environment, and practicing relaxation techniques, leading to better sleep and well-being. Find out more.
Q5: What are practical steps for improving sleep habits?
Maintaining a regular sleep schedule, creating a comfortable sleep environment, avoiding stimulants before bedtime, practicing relaxation techniques, and limiting screen time. Read about these tips here.
More about Sleep Basics
More from our partners
Understanding and Improving Sleep Quality: Key Strategies for Better Rest
Sleep Better: How to improve sleep quality
How to get quality sleep? Quality > Quantity, the age-old saying holds true in more ways than you think when it comes to knowing how to sleep better.
Not just sufficient but also quality sleep is fundamental to our overall health. Unfortunately, many people have several sleep quality problems. Understanding sleep quality and dealing with some underlying factors is necessary for sleep health.
Understanding the Importance of Sleep Quality
Good quality sleep entails extended, uninterrupted periods of restorative rest, allowing for the completion of essential sleep stages, including deep sleep and rapid eye movement (REM) sleep. During these stages, both the brain and body engage in vital maintenance tasks. Your sleep environment, bedtime routines, and underlying health conditions all play a significant role in determining sleep quality.
Additionally, sleep disorders like insomnia and sleep apnea can significantly impact sleep quality, resulting in fatigue, irritability, and decreased productivity. In order to optimize sleep quality, it's crucial to manage your time effectively and make informed decisions regarding sleep hygiene practices. By implementing various measures, you can enhance the overall quality of your sleep experience.
Strategies for Enhancing Sleep Quality
Creating a serene sleep environment, characterized by low light, minimal noise, and optimal temperature, can minimize disturbances during sleep. Establishing a consistent bedtime routine, involving relaxation techniques such as deep breathing or meditation, can further enhance sleep quality.
One effective way to optimize your sleep environment is to wear a sleep mask to block out light.
A Longer Life Review of Sleep Masks
-
Brand: Hostage Tape
Product: Hostage Blindfold Sleep Mask
Price: $
-
Testing period: I used this sleep mask for 4+ weeks, every night, including on an overnight trip away.
Experience: The sleep mask is very comfortable and completely blocks out light. It did not push up against my eyelashes.
-
What I liked: The material is soft and did not bother my skin. It also did not have any strong odor. It was easy to adjust to the right size and the strap did not slip.
What I didn't like: The position of the strap isn’t quite right for my ears, and I had to position it higher than ideal, meaning that it sometimes slips off my face at night.
-
4 out of 5. A good sleep mask for the price that appears to be durably made.
-
Brand: Baxter Blue
Product: Sleep Mask
Price: $$
-
Testing period: I used this sleep mask for 3+ weeks, every night. I also used it on an overnight trip where there was light in the room at night.
Experience: The mask blocked out light effectively and was very comfortable. It did not push up against my eyelashes.
-
What I liked: Easy to adjust to the right size. The strap did not loosen once adjusted. Soft material that was gentle on the skin.
What I didn't like: It had a strong odor when first opened, however this dissipated after about 3 days. It sometimes slips off my face at night, about every third night on average.
-
4 out of 5. A quality sleep mask that effectively blocks out light and is comfortable to wear.
15% off with discount code: alongerlife
Consider disconnecting from electronic devices before bedtime, relegating them to another room, or switching to a traditional alarm clock. Even occasional late-night scrolling can disrupt your sleep cycle, leading to grogginess upon awakening. Use the extra time gained from waking up earlier to reconnect with loved ones, indulge in leisurely activities like reading or journaling, or tackle important projects with renewed focus.
If you are going to use any electronic devices within 1-2 hours of going to sleep, a wise choice is to invest in a quality pair of blue light blocking glasses. These glasses enable you to block the blue light out from any screens so that you stop signalling to your pineal gland to ‘stay awake’.
A Longer Life Review of Blue Light Blockers
-
Brand: Bon Charge
Product: Onyx Blue Light Blockers
Pricing: $$$
-
Testing period: I have worn my first pair of these glasses for more than 4 years; my most recent pair for two weeks
Blue light test results: The Hudson glasses blocked the full spectrum of blue light, while allowing in reds and greens. Very effective blue light blocking.
-
What I liked: Exceptionally tough and durable. My first pair lasted for more than 4 years. The wrap-around style blocks the blue light from all angles. They have been particularly helpful for jet lag when I need to tell my body to go to sleep.
What I didn't like: I do not have any complaints or drawbacks about these glasses.
-
5 out of 5. I have yet to come across a better set of blue light blocking glasses. These are worth the premium price point.
15% off with discount code: alongerlife
-
Brand: Bon Charge
Product: Hudson Blue Light Blockers
Pricing: $$
-
Testing period: 4 weeks
Blue light test results: The Hudson glasses blocked the full spectrum of blue light, while allowing in reds and greens. Very effective blue light blocking.
-
What I liked: The glasses were comfortable to wear and stylish. The frame and hinges are very well made and durability seems high.
What I didn't like: I personally prefer a frame and lenses that wrap around the eyes and are close to the face. Too much blue light enters the eyes from above, below and the sides of the frame.
-
4 out of 5. These glasses are solid and well made with high quality lenses. I personally would like the lenses to be bigger and the frame to sit closer to my face to block more of the light coming from the sides, but these are a very stylish option that are ideal for looking at screens in lower light environments.
15% off with discount code: alongerlife
Taking Action:
Assess Your Sleep Environment:
1. Regulate light exposure, keeping it as dark as possible (which is why we suggest using a sleep mask).
2. Minimize noise exposure
3. Keep the temperature cool (proven to help you sleep faster)
Be Honest With Yourself And Avoid Electronics
1. Try to stay away from screens an hour before bed.
2. If you do use electronics, invest in pair of quality blue light blockers
3. Once you wake up, don't check your phone straight away! The stress response can impact the next night’s sleep.
Understand You Are Better Off Well-Rested
1. Notice how you feel emotionally and physically after a good night’s sleep versus one where you didn’t sleep well - and let this motivate you to prioritize sleep.
Frequently Asked Questions about Improving Sleep Quality
Q1: What factors influence sleep quality?
Factors such as sleep quality, duration and sleep environment have the largest impact on your sleep. Learn more about how sleep quality is assessed here.
Q2: How can I improve my sleep environment?
Simple changes like adjusting lighting, temperature, and noise levels can make a significant difference. Discover more ways to enhance your sleep environment here.
Q3: Are there effective bedtime routines for better sleep?
Working on adjusting to a consistent bedtime routine, minimizing screen time before bed, and practicing relaxation techniques can promote better sleep. Explore sleep friendly tips here.
Q4: What are effective ways to improve sleep disorders?
Clinical strategies such as cognitive-behavioral therapy for insomnia, maintaining a regular sleep schedule, and reducing stress levels can be effective. When there is chronic sleep issues, seeing a health care provider is the best option. Learn more about strategies for improving sleep quality in individuals with depression and sleep disorders here.
Q5: What lifestyle changes enhance sleep quality?
Performing regular physical activity, maintaining a consistent sleep schedule, and creating a relaxing bedtime routine are among the effective strategies. Explore more lifestyle changes to enhance sleep quality here.
More about Sleep Basics
More from our partners
How to Sleep Better by Understanding Sleep Duration
How to improve sleep duration
People commonly mistake how much sleep they need and it leads to confusion. How do you ensure you get enough sleep?
The National Sleep Foundation lists 7-9 hours as the recommended duration for adults aged 18-64; 7-8 for older adults aged 65 years and older. In reality, a rule of thumb is to spend 8 hours in your bed, and a bit more if you take longer to fall asleep (more on this later).
There seems to be an increased risk of adverse health outcomes related to insufficient sleep – including obesity, cardiovascular diseases, and mortality – and for excessive sleep – in particular, depression and metabolic disorders.
Sleeping better means sleep enough
Answering “How do I get better sleep?” starts with finding out how long you should be sleeping, note how you feel after different sleep durations. Consider your energy levels, mood, and cognitive performance across the day, and settle on a sleep duration that leaves you feeling well-rested. Your ability to sleep is affected by factors such as stress, exercise, and exposure to blue light (making it harder to sleep).
A Longer Life Review of Blue Light Blockers
-
Brand: Bon Charge
Product: Onyx Blue Light Blockers
Pricing: $$$
-
Testing period: I have worn my first pair of these glasses for more than 4 years; my most recent pair for two weeks
Blue light test results: The Hudson glasses blocked the full spectrum of blue light, while allowing in reds and greens. Very effective blue light blocking.
-
What I liked: Exceptionally tough and durable. My first pair lasted for more than 4 years. The wrap-around style blocks the blue light from all angles. They have been particularly helpful for jet lag when I need to tell my body to go to sleep.
What I didn't like: I do not have any complaints or drawbacks about these glasses.
-
5 out of 5. I have yet to come across a better set of blue light blocking glasses. These are worth the premium price point.
15% off with discount code: alongerlife
-
Brand: Bon Charge
Product: Hudson Blue Light Blockers
Pricing: $$
-
Testing period: 4 weeks
Blue light test results: The Hudson glasses blocked the full spectrum of blue light, while allowing in reds and greens. Very effective blue light blocking.
-
What I liked: The glasses were comfortable to wear and stylish. The frame and hinges are very well made and durability seems high.
What I didn't like: I personally prefer a frame and lenses that wrap around the eyes and are close to the face. Too much blue light enters the eyes from above, below and the sides of the frame.
-
4 out of 5. These glasses are solid and well made with high quality lenses. I personally would like the lenses to be bigger and the frame to sit closer to my face to block more of the light coming from the sides, but these are a very stylish option that are ideal for looking at screens in lower light environments.
15% off with discount code: alongerlife
In determining the amount of sleep we need, we have two choices. We can follow the kind of numeric suggestions discussed above, or we can rely on our body’s feedback. While everyone agrees that quality is more important than quantity, the evidence suggests that when it comes to the total amount of sleep that will lead to us feeling our best, our bodies might take us in several different directions. The key is just to listen and realize ignoring sleep might be the biggest mistake on your health journey.
How to Sleep Better? Do the following!
Be mindful of when you feel best
Spend some time checking in on your alertness and energy levels during the day. Do you feel the need to nap or doze? Or are your energy levels sustained? Needing to nap or feeling like you’re going to fall asleep during another activity is a sign you need to sleep more.
Track your sleep
You can use a wearable device that you already own, or you can start a simple sleep journal. Keep track of when you go to sleep and when you wake up. Calculate how many hours of sleep you got and how well you slept.
Invest in learning your ideal sleep duration
You can combine the information you learn in the above two points to identify how much sleep you individually need. This usually takes more than 1-2 weeks of tracking your sleep, alertness and energy levels. Do you need 7 hours or 9 hours? More or less?
Get a quality sleep mask
One relatively inexpensive and very effective way to sleep better is to invest in a quality sleep mask. This allows you to easily block out *all* the light in your sleeping environment, which is one easy answer to “how can you get more sleep”.
A Longer Life Review of Sleep Masks
-
Brand: Hostage Tape
Product: Hostage Blindfold Sleep Mask
Price: $
-
Testing period: I used this sleep mask for 4+ weeks, every night, including on an overnight trip away.
Experience: The sleep mask is very comfortable and completely blocks out light. It did not push up against my eyelashes.
-
What I liked: The material is soft and did not bother my skin. It also did not have any strong odor. It was easy to adjust to the right size and the strap did not slip.
What I didn't like: The position of the strap isn’t quite right for my ears, and I had to position it higher than ideal, meaning that it sometimes slips off my face at night.
-
4 out of 5. A good sleep mask for the price that appears to be durably made.
-
Brand: Baxter Blue
Product: Sleep Mask
Price: $$
-
Testing period: I used this sleep mask for 3+ weeks, every night. I also used it on an overnight trip where there was light in the room at night.
Experience: The mask blocked out light effectively and was very comfortable. It did not push up against my eyelashes.
-
What I liked: Easy to adjust to the right size. The strap did not loosen once adjusted. Soft material that was gentle on the skin.
What I didn't like: It had a strong odor when first opened, however this dissipated after about 3 days. It sometimes slips off my face at night, about every third night on average.
-
4 out of 5. A quality sleep mask that effectively blocks out light and is comfortable to wear.
15% off with discount code: alongerlife
How to sleep better Frequently Asked Questions
Q1: How to get more deep sleep?
Practicing relaxation techniques, maintaining a consistent sleep schedule, and creating a conducive sleep environment will help you get more deep sleep. Explore more tips here.
Q2: How can I sleep better?
Simple lifestyle changes like establishing a relaxing bedtime routine, avoiding caffeine late in the day, and limiting screen time before bed all help you sleep better.
Q3: How can I get to sleep quicker?
Doing techniques like progressive muscle relaxation, deep breathing exercises, or mindfulness meditation will help you fall asleep faster. Learn more strategies here.
Q4: How to sleep in better?
Establishing a consistent sleep schedule, and planning your life around getting sufficient sleep can ensure you are never behind on it. Find more tips here.
More about sleep basics
More from our partners
How to effectively build your longevity supplement ‘stack’
Hello! I’m Nick, Founder at A Longer Life. Let’s talk about your supplement stack!
Stop and think about this for a minute.
As far as your time, energy and sanity are concerned, there are far too many supplement options available for you to ever review them all. There are effectively endless options. The type of supplement, the ingredients of each supplement, the brand of each supplement and the quality/purity of supplement - all of these factors (and more) are meant to be factored into your decision making process to know which ones you should add to your stack.
The task is actually quite impossible when you approach it this way. You cannot actually fully evaluate and wisely choose from all of the available options.
In order to effectively build your own longevity supplement stack, you need to approach the topic in a way that drastically simplifies the seemingly endless optionality.
I want to offer you my approach to simplifying this overly complex problem.
And it starts with identifying your end goal.
Here at A Longer Life, we believe that end goal is living your longest, healthiest life.
Start with the end in mind: Longevity
I’ve founded A Longer Life to guide you on your longevity journey. Be sure to check out our free longevity mindset course!
Our team is here to help guide you on your longevity journey.
We are here to guide because this space is simply overwhelming. When you start to get excited about the possibility of extending your healthy lifespan well beyond what you ever thought possible, you of course want to take action.
Our four part framework.
Starting with the right supplements is one way to take action, and it is often where people like to start. However, doing so does not solve the overwhelm problem - where you are stuck with a limited budget (time, energy, money) and an unbounded problem (too many options/choices) and information overload.
Our role as your guide is to simplify this process, and we have done that by creating a four part framework to guide you on your journey.
This website is setup as a progressive system, where you start with 1) longevity mindset, advance to creating 2) a longevity strategy, before then moving onto optimizing your 3) lifestyle factors and then finally engaging with 4) longevity technologies.
The Challenge with Supplements
The challenge with building your supplement stack, is that it really sits across #2, #3 and #4 parts of the framework, so you need to consider each of these as you execute on the process.
Our guidance to you: start with #2 - Longevity Strategy.
Why is this case? Because you want to start the creation of your supplement stack by beginning with the end in mind. Namely, which of the diseases of aging are you most likely to develop? You then build the foundation of your supplement stack with choices that can reduce your long-term risk.
#2 Starting with longevity strategy: a personal example
Let me give you an example from my own supplement stack and my personal longevity strategy.
Nick’s genetic analysis for longevity risk. Note the age-related macular degeneration risk at top right. Read more here.
You see, by reviewing my family health history, I was able to identify that I have genetic (familial) risk for retinal health. Furthermore, by analyzing my personal genetic risk by using a high quality genetic test, I was able to identify that I have risk for age-related macular degeneration.
The response? I now take an eye health supplement daily. Full of carotenoids and eye health specific antioxidants, which reduce my risk for age related eye health issues.
You can listen to me discuss this with Longevity Medicine expert Dr Sandra Kaufmann here.
Allow me to also present you with a second example from my family health history.
My grandfather died from an aggressive form of prostate cancer. My father has also been identified to be at elevated risk for prostate health issues. This means I likely share the same age-related risks.
My response in my supplement stack? I take 25mg of lycopene daily, which has solid scientific evidence for reducing prostate cancer risk.
Your first step in building an effective long-term supplement stack is to identify your individual risk factors through completing a family health history (and supplementing that information with a genetic test, if you so choose).
The good news is that this is free to do and we’ve provide a step-by-step process for you here.
Identify your risk and select supplements which will reduce your risk. This forms the foundation of your longevity supplement stack.
#3 Longevity lifestyle factors
Moving on from the foundational step of assessing your unique risk, we move into the lifestyle factors of longevity, specifically nutrition.
Once you’ve identified ways to reduce your risk, you are then tasked with adding further supplements to your stack based on optimising your nutrition. The first goal here is to supplement what you are missing nutritionally. The second goal is to support your biology with supplements that help correct any imbalances you are uniquely prone to. Please allow us to explain this further.
Ensure you are getting the micronutrients you need
The first goal is about ensuring you are receiving all of the micronutrients that you require. These are defined as the essential vitamins and minerals that your body needs to perform optimally.
To start on this part of the journey, you can do so for free by starting to track your dietary intake of micronutrients. You don’t have to spend hundreds of dollars on a micronutrient test like I did. Instead you can download a free app called Cronometer and start tracking the micronutrient content of what you’re eating. This will then allow you to identify what micronutrients you are missing.
I learned that I needed to supplement L-Glutamine, Chromium and Vitamin K2. And those now are a part of my supplement stack, as my body clearly needs more of these.
The answer for you will of course be different, but by starting to track your micronutrients you can identify what you need to supplement.
Support your biology through analysing your bloodwork
This next step is slightly more advanced, but you don’t need to undertake this work until you’ve done the steps above.
Here, you need to order some bloodwork to identify opportunities for further optimisation. Fortunately, these types of tests are becoming much more accessible.
At home test kits for nutritional status are becoming more widely available. This Omega 3/Vitamin D kit from DoNotAge is one such example. Using the code ‘longevityblog’ will save you 10%.
As one example, you can test your Omega 3 and Vitamin D levels using a simple finger prick using this kit. Another is ordering your own bloodwork using a company like HealthLabs (USA) or i-screen (Australia) . We will be adding more options to this list in the near future to support you in this work.
There is also the option to work with your GP/Primary Care Physician to order a basic blood test that could be covered by Medicare / Insurance. You’ll need to pay for an appointment, but often you can get some basic testing done for free.
With these blood testing data in hand, you can choose supplements that support your individual biological needs.
Here, we provide a few examples:
By identifying that your Omega 6:3 ratio is optimal. If it is too high, you should supplement with a high quality fish oil
Through a Vitamin D check, you may find you need to supplement with Vitamin D (but be sure to re-check over time so that your levels don’t get too high with this fat soluble vitamin)
Bloodwork reveals that your white blood cell count is low and that your immune system needs support, so you supplement with whole food vitamin C, zinc and perhaps even with beef thymus
Your iron/ferritin levels are too low, so you supplement with iron and vitamin C to boost them.
The examples here could be quite numerous, and your exact situation may not appear. But your bloodwork is meant to guide you, and will help you effectively take action on what supplements you need to support your biology.
#4 Engaging with longevity technologies
The fourth and arguably most exciting part of building your longevity supplement stack is engaging with longevity supplements.
You should really only begin investing in these after you’ve completed the above steps and adopted all of the lifestyle factor changes we present to you at A Longer Life. Without first doing these, you’re skipping some very important steps. We understand this part is exciting and many people want to start with this step. But as your guide, we hope you’ll start back at the top of this list!
Longevity supplements are numerous, rapidly emerging molecules/compounds which have early to mid-stage evidence of extending healthspan and/or lifespan. Most often the data available are for worms or in rodent models, but increasingly there is human data emerging.
Some examples include NMN (Nicotinamide Mononucleotide) for boosting NAD+ levels, Calcium Alpha-ketoglutarate (Ca-AKG), GlyNAC (Glycine N-Acetyl Cysteine) and Urolithin A.
You can follow the above links to learn more about these longevity supplements, and trust that we will continue to cover them on A Longer Life as more options come to the market.
Here is an example of how to run a self-experiment with a supplement. In this longevity technology article, Nick reveals how supplementing with Ca-AKG improved his biological age.
With longevity supplements, it is important to ensure that you directly measure their benefits. As they are early-stage and often unproven, you need to know that they work for you. Many of these supplements have had profound health improvements for many people, but they may not do the same for you.
For these, you need to run a self-experiement to determine their efficacy.
Once again, we provide you with an example. I was able to improve my biological age by three years (over three different biological age tests) by supplementing 2 grams/day of Ca-AKG over a twelve month period.
I did this by measuring my biological age before and after and by only changing one thing at a time in my supplement stack. By doing this, I know that I should continue to take Ca-AKG because it is worth my hard-earned money to do so.
I’ve laid out all the steps in the linked posts here to show you how to do this.
Closing remarks: go slowly, build up from the foundation
So there you have it, a progressive framework for building a longevity supplement stack that will work for you.
As you embark on this journey, remember that A Longer Life is here to guide you, to reduce overwhelm and help you take effective action. You do this by:
Starting with risk and identifying supplements that can reduce your risk
Tracking your nutrition and supplementing what you’re missing
Backing up your stack with bloodwork to fill in any gaps
Engaging with longevity supplements in a disciplined way (self-experimenting)
Thank you for reading and be sure to subscribe to our content updates below to get notified when we post new content (just like this article) and to receive my free 1 page summary on how to live your longest life.
Live Long,
Nick