From morning to night – an hour by hour breakdown on how to look younger and add years to your life on a budget

03/29/2025 11:00 AM

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3pm – DE-STRESS

STRESS is a major contributor to all health problems. 

"It can truly be a silent killer," Dr Enayat says. 

"The mind and body are intricately connected. How we feel, the stress we are under, our mental health – they can all affect physical health problems, and vice versa."

Scientists at Laval University found people dealing with job strain who weren't getting much enjoyment out of their work were 97 per cent more likely to develop atrial fibrillation – a type of irregular heartbeat linked to strokes and heart failure – compared to non-stressed workers. 

Separate research, published in the journal Circulation, found high work stress and low reward doubled the chances of men developing heart disease, which can cause heart attacks and other serious complications. 

Aim for seven to nine hours of restful sleep per night to support bodily functions and cognitive health, focusing particularly on getting to bed before 10pm if possible

Leslie Kennedy

Links have also been found between stress and poor mental health, and stress and infertility. 

Cambridge University researchers found high-stress jobs make younger workers twice as likely to suffer from major depression. 

And in a study published in the journal Human Reproduction, women who reported feeling "very stressed" had a 29 per cent lower chance of becoming pregnant compared to those who were less stressed. 

Thankfully there are some simple ways to slash stress levels. Dr Enayat recommends meditation, box breathing and spending time in nature. 

5pm – GET SOCIAL BUT DITCH BAD HABITS

AFTER a long day at work, it can be hard to muster the energy to do something social. 

But seeing friends for dinner or even a quick drink with your colleagues could actually extend your life. 

"Social connections are important and linked to better health and longevity," Dr Enayat says.

A study by the University of Queensland found having a busy social life in your late 40s could slash your risk of 11 conditions, including high blood pressure, heart disease and cancer. 

Separate research in China suggested the more people socialised, the longer they lived. 

Time to death was delayed by 42 per cent in those who socialised occasionally, 48 per cent in those who did at least monthly, 110 per cent in those who did so at least weekly, and 87 per cent in those who did so nearly every day, compared with those who said they never socialised.

But if you are in the pub, avoid any harmful habits like smoking and alcohol, Dr Enayat adds. 

6pm – SWAP THE HOT TUB FOR THE SAUNA

YOU might have started your day with an icy shower, but you don't have to be cold all the time (thank goodness). 

Some level of heat therapy can be beneficial for relaxation, pain relief, and blood circulation, according to Healthline.

"Next time you're at the gym, swap the hot tub for the sauna and get lots of health benefits," Leslie says. 

"Saunas are great. I use one daily and love it – especially welcome in dreary, cold weather. 

"It's a great way to detox after hangovers and blow away the blues. 

"One study published in the Journal of the American Medical Association actually found that regular sauna use was associated with a reduced risk of premature death from all causes, and those who did it twice a week lived longer than those who did it once.

"Saunas are also thought to help collagen production, which can give your skin that much sought-after youthful, healthy glow."

7pm – EVENING STRETCHES 

"CONSIDER gentle yoga and stretches before bedtime," Dr Enayat says. 

"This helps to relax your muscles, relieve tension, and promote a peaceful state of mind that is conducive to restful sleep." 

It will also make you more flexible over time, which has its own longevity benefits.

People with greater flexibility tended to live longer than those with lower ranges in a study published in the Scandinavian Journal of Medicine & Science in Sports.

Among men, those with low flexibility scores were almost twice as likely to die during the 13-year study period compared to those with higher scores.

8pm – NO BLUE LIGHT

MOST people know not to go on their phones in bed or risk tossing and turning in the night.

But it's important to avoid all screens two hours before you hit the hay, according to Dr Enayat. 

"Blue light interferes with the production of melatonin, the hormone responsible for sleep," he says.

"Using electronic devices before bed can make it harder to fall asleep and reduce sleep quality. 

"You can combat this by avoiding screenings at least two hours before bedtime, or wearing blue light-blocking glasses or apps to minimise disruption. 

"If you must use devices at night, lower the brightness and consider 'night mode' settings to reduce the impact on your circadian rhythm."

But it's not just your sleep that will be impacted. Scientists say daily exposure to blue light may actually accelerate ageing by damaging cells in the brain.  

Professor Jaga Giebultowicz, who led the research, says: "It was very clear cut that although light without blue slightly shortened their lifespan, just blue light alone shortened their lifespan very dramatically."

9pm – JOURNAL

SO what do you do when you've ditched your phone and your TV screen is black? Pick up a pen and journal! 

"Writing down your concerns before you go to bed can be a powerful way to release any pent-up thoughts, anxieties or to-do lists that might keep you awake," Dr Enayat says. 

"By jotting down your thoughts, you can mentally 'close the book' on the day, which may help reduce rumination and facilitate better sleep. 

"Additionally, journalling can help process emotions, fostering a sense of calm and wellbeing before sleep. It's a great way to clear your mind and set aside any worries for tomorrow."

There is no direct evidence to suggest journaling alone can make you look younger and live longer, but it could have a huge positive impact on your mental health, which can.

10pm – NO DISTRACTIONS

BY now, you've been up for 16 hours. Hopefully with all that movement, socialising and journaling, you're feeling tired because it's time for bed. 

Dr Enayat says: "Your sleep environment plays a vital role in the quality of your rest so make sure yours is free from light and sound, and keep the temperature cool. 

"A dark, quiet, cool room signals to the brain that it's time to sleep. 

"Consider blackout curtains to block out any external light, and use earplugs or a white noise machine to mask disruptive sounds. 

"A cool room temperature has been shown to promote deeper sleep by helping lower your body temperature."

Leslie adds: "Aim for seven to nine hours of restful sleep per night to support bodily functions and cognitive health, focusing particularly on getting to bed before 10pm if possible. 

"Our deep sleep window is between 10pm and 2am and is the only time that the brain’s glymphatic system jumps into action, flushing away toxins. 

"This is especially key for women who have twice the risk of getting Alzheimer’s than men."

And the 10pm bedtime isn't just for week nights. 

"Try to sleep at regular hours – so the same time every night," Dr Enayat says. 

"Going to bed and waking up at consistent times each day reinforces your body's natural sleep-wake cycle. 

"Having a wind-down routine signals to your body that it's time to relax, improving sleep onset and depth and reducing insomnia."