While diet and exercise dominate the conversation around living longer, the real secret to adding years to your life may come down to what happens when your head hits the pillow.
Longevity – adding life to years, adding years to life. Diet, exercise – everyone knows they matter. But sleep… often overlooked, but equally as important. A 2026 study found sleeping 7.5 hours sleep/night was associated with 3.39 additional years of lifespan. Combine it with diet and exercise? Now we’re talking: an additional 9.45 years of disease-free life. Almost a decade of life – and not just any life, but healthy life. Incredible.
The problem is, when it comes to sleep, we’re not getting enough. And often, it’s marred by nighttime wakings, mental rumination and anxiety: A 2026 Sleep x Longevity Study by Novotel found on average, we sleep 6.7 hours a night. 35% sleep only 5-6 hours. And this is where it’s interesting – a 2021 study of 25,000 people over 8 years found sleeping 6 hours consistently, increased the risk of dementia by 30%.. Australia’s number one cause of mortality.
So whether you want a healthier life, a longer life, or both.. sleep is key. And as Novotel’s Global Sleep Expert and Member of the Novotel 37 Collective, I’m here to say: getting the sleep you need is easier than you think.
Ok so… I want sleep, I want longevity. But how is it done?!
I hear you sister! First, it’s not about a 27 step bedtime routine. Consistency is key, and progression beats perfection each time. What we want to focus on are small meaningful changes – less overnight overall, more sustainable habits over time.
Here are three simple, actionable and achievable steps for you… even if you’re a mum, busy professional or both.
- Practice this Pre-bed
Power Half Hour:
● Shower – this helps lower core body temperature, supporting melatonin synthesis
● Screen free time – a 2024 study found screen use in the 30 minutes before sleep was linked with a 47% higher likelihood of excessive daytime sleepiness, and increased the likelihood of sleeping less than 7 hours by 21%.
● Read or Meditate instead – A 2015 study found mindfulness meditation improved overall sleep quality by around 27% – falling asleep faster, waking less through the night and less daytime fatigue - Get 10 minutes of direct morning light in the first hour of waking – this starts a ‘circadian cascade’: melatonin is suppressed (less morning fatigue), cortisol is produced (more morning energy), and a 14-hour melatonin timer – so 14 hours later (at bedtime), you are more likely to feel tired
- Charge your phone in another room – A 2025 study found keeping your phone outside the bedroom resulted in an extra 33 minutes of sleep… per night!
But…. I find meditation hard.
Completely understand – I used to be the same. I started with a guided meditation, which was the gateway to my daily practice – which I’ve now had for 12 years.
To make it really easy, we have created one for you – head to Novotel’s Youtube channel and it will be there, so you can get guidance from yours truly!! The session is designed for overactive minds, busy brains and those who ruminate in bed.. So if that’s you, check it out!
You don’t need to be a master – you just need to start. The session is only 10 minutes, so it’s perfect just before you’re falling asleep… and the easiest way to stay away from your phone!
Ok… but when to start?
Usually…. i’d say tonight. And you can absolutely do that if you like. But – what I will actually recommend – is to start next week – and mark it “Longevity Week”.
I recommend this from personal experience – I helped Novotel launch Longevity Week, September 7-12. We shared my meditation (the same one you’ll watch), masterclasses from Novotel’s 37 Collective members like pro-surfer Kauli Vaast and Alfie Steiner from @alfiecooks – a plant based chef loved by millions on IG (if you haven’t seen yet – check it out! It’s on Novotel’s Youtube).
The reason for not starting tonight is to give your brain and body time to prepare. Like Simon Sinek says – finding your why is key.
Do this first (in fact… do it now!). And then, on the next Sunday, start your Longevity Week. The actionables are already there for you – all you need to do is follow through. In doing so, longevity is not just ‘one day’ – it’s ‘every day’… starting today.
So ask yourself:
● “Why do I want longevity?
● How do I want to feel when I’m 50? 60? 70?
● What’s my 3 biggest goals for this lifetime… and how does being healthier for longer help that?
Written by Olivia Arezzolo
