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In the hours between work and sleep, the choices we make can significantly impact our health prospects, particularly for longevity. This article delves into the best evening routine practices that experts recommend for a longer, healthier life.

Dr Valter Longo, the director of the Longevity Institute at the University of Southern California, advises a specific dinner timing for longevity. Eating dinner no later than three hours before going to bed improves metabolic health, a crucial factor for longevity. Similarly, Dr Richard Faragher, a biogerontology specialist at the University of Brighton, emphasises the importance of resistance training, especially as muscle mass becomes harder to build in your 60s.

When it comes to exercise, finishing at least an hour and a half before bed is ideal to avoid slight interference with sleep. Moderate evening exercise can improve sleep quality, shorten the time it takes to fall asleep, and increase deep sleep. However, if evening exercise improves sleep quality and does not interfere with sleep, it can be beneficial, despite the potential slight interference with falling asleep.

The evening hours are also an opportunity to promote melatonin production and restful sleep. Using warm, low-light (under 3,000 Kelvin) lighting, practicing relaxation techniques such as gratitude moments, gentle breathing exercises, and minimising stress before bed can help regulate circadian rhythm and support recovery, which are essential for longevity. Maintaining consistency in these habits is key.

It's important to note that there might not be a single, best evening routine for longevity due to individual lifestyle factors. Most people's lives will only allow them to follow some best evening routine practices for longevity, and that's acceptable. Adopting positive habits for longevity can be influenced by daily life, work schedule, living situation, and social norms.

Dr Daniel Holman, who specialises in public health at the University of Sheffield's Healthy Lifespan Institute, also highlights the importance of protein consumption for building muscle mass, especially during resistance training for longevity.

Engaging in a mix of cardio and resistance training is associated with a 20-30% lower risk of premature death for longevity. However, it's crucial to determine the time for exercise based on individual preferences and daily demands.

In conclusion, following some best practices for evening routines for longevity is better than following none. By making conscious choices in our evening hours, we can take a significant step towards a longer, healthier life.