Reviewed by Dietitian Sarah Pflugradt, Ph.D., RDN, CSCS
Credit: Getty Images. EatingWell design.
Key Points
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Developing healthy habits after 5 p.m. can help you sleep better and benefit the aging process.
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Skip the caffeine, electronics and alcohol, and take a walk after dinner for better health.
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Eating an evening snack with protein, fat and fiber can help keep you satisfied at night.
Many of us aspire to age gracefully and—more importantly—healthily. And while it can feel like many factors are out of our control, such as genetics, you have more power over how you age than you may think. “Your daily lifestyle habits play a big role in shaping how you feel today, and how you age in the future,” says Suneye Koohsari, M.D. “Prioritizing a balanced, healthy lifestyle can boost your energy, support mental clarity and enhance your mood, all while promoting longevity and a higher quality of life as you age.”
It’s never too late to start adopting healthy habits. However, the earlier you can start making these adjustments to your lifestyle, the better. “Healthy habits formed now are the building blocks for aging,” says Courtney Pelitera, M.S., R.D. These habits can help fend off acute illnesses, such as the flu, and potentially protect against chronic illnesses, such as cardiovascular disease and diabetes. Sleep is a critical component of healthy aging, which is why so many of the tips ahead focus on what you can do after 5 p.m. Take your health into your own hands with these tips from Koohsari and Pelitera.
1. Sip on Decaf Tea for Better Sleep
Getting quality sleep each night (preferably seven to nine hours) helps bolster the immune system, reduces chronic inflammation, improves muscle recovery and repair from exercise (and injury), and enhances cognition—just to name a few benefits. There’s no shortage of tea benefits or tea options to choose from. But before tucking yourself into bed, you may want to steep a cup of herbal tea such as chamomile tea. Research suggests you may want to switch to decaf 8 hours before bedtime, as caffeine can disrupt sleep. “After 5 p.m., consider sipping on chamomile tea, as it can help promote muscle relaxation and better sleep,” Pelitera says.
2. Take a Walk After Dinner
Incorporating a walk into your after-dinner, pre-bedtime routine can be a game-changer for your overall health. Perhaps the most immediate benefit is that it supports healthy digestion, especially after a big meal, Pelitera says. “With so much new research coming out about the gut microbiome and its effects on our overall health, we now know that good digestion is essential for healthy aging,” she adds. Going for a walk, or doing gentle exercises like yoga, can help boost motility in your intestines, enabling them to break down food more efficiently.
Implementing a daily evening walk may provide other healthy-aging benefits too. Koohsari points out that the findings from one study revealed that people who did light-intensity walking significantly improved blood sugar levels compared to those who didn’t take breaks from prolonged sitting. “Better blood sugar regulation can help reduce the risk of developing insulin resistance over time,” Koohsari says.
3. Develop a Stress-Relieving Bedtime Routine
“Mental health is a vital component of overall well-being, and finding healthy outlets to manage stress—such as journaling, deep breathing, meditation, yoga or talking with a therapist or trusted loved one—can make a meaningful difference,” Koohsari says. “Prioritizing stress management supports both your emotional resilience and long-term physical health.”
Following consistent sleep hygiene rituals each night, like the ones Koohsari specified, can help prepare your body for restful sleep. Consider also dimming the lights, playing calming music, smelling soothing essential oils and powering down electronics and other screens shortly before sleep. Research has shown that exposure to blue light, which is emitted from the sun and screens, can interfere with your sleep-wake cycle, as it suppresses production of melatonin (aka the sleep hormone).
4. Stay Hydrated—but Stop Fluids 1 Hour Before Bed
“Many clients I work with struggle with having to get up at night to use the bathroom, once or several times,” Pelitera says. If you struggle with this too, and you often go to bed around 10 p.m., consider enjoying a soothing cup of tea or tart cherry juice no later than 8 or 8:30 p.m. This gives you plenty of time to use the restroom before hitting the hay.
“That being said, one of the biggest issues the aging population experiences is staying hydrated,” Pelitera says. “That’s because our sense of thirst diminishes as we age.” Throughout the day, aim to sip on at least 48 to 64 ounces of fluids daily, she adds. “Keeping a water bottle on hand and filled up can help remind you to drink it throughout the day.”
5. Skip the Nightcap
Sometimes, there’s nothing better than sipping on a glass of wine after a long workday. But, current evidence suggests there’s no safe amount of alcohol to consume for healthy aging. “Alcohol can negatively affect the body in multiple ways—from short-term impacts on sleep quality and mood to long-term risks such as cardiovascular disease and increased risk of cancers, including breast, colorectal and liver cancer,” Koohsari says.
6. Enjoy a Sleep-Supporting Late-Night Snack
Choose a smart nighttime snack, Pelitera says. “By that, I mean you want to make sure this snack includes some carbohydrates, protein and a little bit of healthy fat. A great example of this is yogurt, with or without toppings. I love adding a little peanut butter and a couple of chocolate chips to make it a sweet bite.”
Eating balanced snacks after 5 p.m. can help slow digestion and prevent blood sugar spikes and dips throughout the night—which can stave off nighttime hunger that could disrupt restorative sleep, Pelitera explains: “This may be especially important for those with diabetes, especially those whose glucose levels drop overnight.”
You may not even need a snack if your dinner is rich in protein and fiber, which can help you sustain energy for evening tasks (think: chores, work, playing with kids, etc.) and help you feel full longer, Koohsari says. “Fiber-rich foods—such as fruits, vegetables, legumes and whole grains—not only promote gut health, but also improve blood sugar control, lower cholesterol levels and reduce the risk of cardiovascular disease.”
Our Expert Take
There’s no one right way or strategy to promote healthy aging. In fact, there’s a multitude of ways you can promote long-term health benefits. A common thread in the many approaches to healthy aging is incorporating habits that can help encourage quality sleep. Sleep reduces inflammation in the body, which can help protect you from a host of chronic diseases.
Adopting good sleep hygiene rituals and skipping that nighttime glass of alcohol are just two ways you can rest easier at night and support your overall health. “It’s not just about adding years to your life, it’s also about maximizing the number of years lived in optimal health,” Koohsari says.
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