Core Viewpoint - Lifestyle plays a significant role in determining health and longevity, with recommendations for specific behaviors before sleep, upon waking, and after meals [1] Group 1: Pre-Sleep Recommendations - Avoid overeating before bed; it is advised to finish meals by 8 PM to prevent sleep disruption [2] - Avoid vigorous exercise in the two hours leading up to sleep, as it can hinder the ability to fall asleep [3] - Limit smartphone use in bed to reduce blue light exposure, which can decrease melatonin production by approximately 22% [4][5] Group 2: Morning Recommendations - Do not rush to get out of bed; older adults should take time to adjust to an upright position to prevent injuries [6] - Do not skip breakfast; a long fasting period can lead to increased morning blood pressure and hormonal imbalances [7] - Avoid exercising too early in the morning; it is recommended to wait at least an hour after sunrise for outdoor activities [8][9] Group 3: Post-Meal Recommendations - Avoid rushing to walk after meals; older adults are at higher risk for postprandial hypotension [10] - Do not sleep immediately after eating; it can slow digestion and exacerbate conditions like gastroesophageal reflux [11] - Avoid drinking tea right after meals; it can inhibit digestive juices and lead to discomfort [12] Group 4: Six Longevity Habits - Regular morning bowel movements can prevent constipation [12] - Drinking warm water upon waking can help maintain blood flow and prevent thrombosis [13] - Light activity after meals, such as walking, can aid digestion [14] - Standing against a wall after meals can assist with digestion and weight management [15] - Soaking feet for 20 minutes before bed can improve sleep quality [16] - Drinking a small amount of warm water before sleep can help maintain blood fluidity and prevent thrombosis [17]