Nighttime Habits Of The World’s Longest-Living People

Author Phil Harris

June 24th, 2021 1:00 AM

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There are a few places around the world, known as Blue Zones, where people regularly live to be 100 with basically no health issues. They include Okinawa, Sardinia, and Loma Linda, California. I’m fascinated by what makes the people who live in these places live so long and so well.

Dan Buettner also has an interest in what makes centenarians keep on ticking. He is a researcher who has studied Blue Zones extensively. Buettner has discovered some of the health and wellness practices that help their residents live so long. Well+Good shared some of the nighttime habits that promote longevity in Blue Zone residents:

Get a full night’s sleep – Ideally, this means 8 to 10 hours. According to Dan Buettner’s website, that’s the optimal amount of sleep to revitalize your brain and body.
Keep a consistent sleep schedule – Make a regular sleep schedule and stick to it. Set a bedtime reminder if you have to and come up with a “wind-down routine,” using things like yoga or meditation, to help you relax and fall asleep.
Allow time to “down shift” – That “wind-down routine?” It’s something these centenarians do daily to manage stress. Buettner calls them “down shifts” and they vary from Blue Zone to Blue Zone. People in Japan take a moment to honor their ancestors. In Sardinia, they go to Happy Hour. The idea is to do something relaxing to unwind and get a better night’s sleep.
Enjoy a glass of wine after 5:00 PM – Speaking of Happy Hour, research finds that four of the five official Blue Zone communities drink alcohol – especially wine – but only in moderation. Buettner says there’s significant evidence in Blue Zones that a couple glasses a day, especially with friends and with a meal can lower mortality.
Avoid late-night snacking – You won’t find many Blue Zone residents eating midnight snacks. In fact, they don’t eat to excess any time of day, which helps them maintain their healthy weights. They typically have a smaller dinner early in the evening and often eat their biggest meal of the day at lunch.

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Phil Harris is 50% of "Phil & Mel in the Afternoon" on K104.7. He has been with the station since 2013 and on the air in Charlotte since 2000. Before coming to the Queen City, Phil worked for radio stations in Pittsburgh, Austin, and Seattle. In addition to the weekly "Throwback Threesome" music video feature, Phil writes about things that matter to Charlotte sports fans and pet owners. He happens to be both.

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6 Foods To Avoid Right Before Bed If You Want A Good Night's Sleep

Isn’t it frustrating when you initially have trouble just falling asleep…but then to wake up in the middle of the night and can’t fall back asleep? Yeah, not getting a good night’s sleep is probably of the worse things EVER. Especially if it’s a consistent thing. There are many different reasons why you could possibly be losing sleep. You might think it’s stress, hormones, lack of exercise, or something else. But have you considered your diet yet?

The website Mind Body Green consulted with registered dietician Julie Stefanski, M.ed., RDN about the foods you should avoid to have a better chance of getting a good night’s sleep…and without waking up!

According to Stefanski, there are 6 major foods or types of food you should avoid and they’re listed below. But don’t worry! If after you read this list, you’re thinking, “hmm, yeah, but what foods can I actually eat before bed?” Obviously, we’ve all done some midnight snacking here and there before. Stefanski also gives some healthy and beneficial suggestions for that too. One major theme with midnight snacks: eat something high in magnesium, like the examples at the bottom of the list.

Do you think the way you eat disrupts your sleep? What do you like to snack on before bed?

Spicy Foods
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Alcohol
Fried and Fatty Foods
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Acidic Foods
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Carbonated and Caffeinated Drinks
SAN FRANCISCO, CA – JULY 22: Bottles of Fanta are displayed in a food truck’s cooler on July 22, 2014 in San Francisco, California. The San Francisco Board of Supervisors will vote on Tuesday to place a measure on the November ballot for a 2-cents-per-ounce soda tax. If the measure passes in the November election, tax proceeds would help finance nutrition, health, disease prevention and recreation programs. (Photo by Justin Sullivan/Getty Images)
Big Meals
Instead of Those, Try These
Bananas
Just like those starches, bananas are easy on your stomach. Plus, they contain potassium, which is a key component in regulating your body’s fluid balance.
Chickpeas/Hummus
NEW YORK, NY – NOVEMBER 05: A view of hummus and ingredients in the kitchen at the Holiday Appetizer class during the Food Network Magazine Cooking School 2016 at The International Culinary Center on November 5, 2016 in New York City. (Photo by Matthew Eisman/Getty Images for Food Network Magazine)
Nuts and Seeds
Nuts
Dark Chocolate
Photo by Francois G. Durand/Getty Images