Everyone dreams of aging gracefully, but did you know that you have more control over your aging process than you might think? According to Dr. Suneye Koohsari, a family medicine physician, the key lies in your daily routine. By adopting healthy habits, you can increase your energy, sharpen your mind, and enhance your mood while also paving the way for longevity.

The good news? It’s never too late to start. Courtney Pelitera, a registered dietitian, emphasizes that the healthy habits you cultivate today lay the groundwork for your future. From fighting off illnesses to reducing your risk of chronic diseases, these habits can reshape your lifestyle.

Why Sleep is Non-Negotiable

Sleep is fundamental to healthy aging, with numerous benefits that include bolstering your immune system and improving mental clarity. To capitalize on these benefits, take small steps after 5 p.m. that can significantly impact your sleep quality and overall health.

1. Sip Decaf Tea for Restful Slumber

Consider brewing a cup of chamomile or other herbal teas before bed. Research indicates that avoiding caffeinated drinks close to bedtime can lead to better sleep quality.

2. Stroll After Dinner for Better Digestion

A leisurely post-dinner walk can work wonders for your health. It improves digestion, stimulates your gut microbiome, and enhances your overall well-being. Plus, studies show that light evening walks can help regulate blood sugar levels.

3. Create a Calming Bedtime Ritual

Managing stress is crucial for both mental and physical health. Try journaling, meditating, or practicing yoga to wind down. Dimming the lights and turning off screens can also help as blue light negatively affects sleep hormones.

4. Hydrate Wisely Before Bed

Staying hydrated is essential but timing matters. Enjoy fluids like herbal tea or tart cherry juice early in the evening. Aim for 48 to 64 ounces of fluids throughout the day to prevent dehydration.

5. Ditch the Nightcap

While a glass of wine might seem appealing after a long day, research suggests that alcohol can adversely affect your sleep and health. Avoiding nighttime drinks is a smart move for healthy aging.

6. Snack Smartly for Sleep Support

If you need a late-night snack, go for something balanced like yogurt topped with a bit of peanut butter and chocolate. These snacks can stabilize blood sugar and prevent nighttime hunger disturbances.

Final Thoughts on Aging Well

There’s no one-size-fits-all approach to promoting healthy aging, but incorporating these evening habits into your routine can make a significant difference. Quality sleep is linked to reduced inflammation and lower disease risk. Remember, it’s not just about adding years to your life; it’s about living those years in optimal health.