Ageless Energy: 11 Simple Habits from Centenarians to Keep Your Body and Mind Young

3. Value Restful Sleep and Gentle Routines

Centenarians treasure their sleep, tuning into the rhythm of sunset and sunrise. Early to bed and early to rise isn’t just an old saying—it’s a lived reality for many long-lived people. A restful night doesn’t just restore the body, it replenishes the mind and helps manage stress. Technology rarely takes center stage during their evenings: screens are put away, lights are dimmed, and routines wind down with a book, soft music, or shared tea. Consistent hours support deep, healing sleep. Some centenarians even nap—a short siesta or afternoon rest—without guilt. The emphasis is on listening to your own needs, honoring natural tiredness, and creating a gentle transition into sleep. Consider setting a wind-down alarm, limit late-night scrolling, and let rest become a cherished part of your self-care, not just a pause between busy days.

4. Maintain Strong Social Connections

Ask a centenarian to name the secret to a long life, and “family and friends” top the list just as often as food or exercise. Research agrees: strong social ties don’t merely brighten the day—they protect both the heart and the brain. In many Blue Zones, daily rituals unfold around shared meals, lively conversations, and laughter-filled gatherings, reminding us that connection is essential nourishment. These bonds can be family dinners, neighborly chats, book clubs, or morning walks with loved ones. Loneliness, on the other hand, increases risk for depression and health woes. Lean into community: call someone today, plan a dinner, or simply savor coffee with a friend. Relationships don’t just help you live longer; they help you feel fully alive for every year you’re given.