Longevity News: The Impact of Work Habits on Sleep

Written by Nicole Pezza

Fact checked by Dr. Brian P. Ramos, PhD Neurobiology

Exhausted person with head on desk surrounded by crumpled papers, laptop, and coffee cup.

In this week’s edition of Longevity News, we’re understanding how your daily routines, both at work and at the dinner table, can significantly impact your long-term health. From the way your work habits influence sleep quality to the benefits of modest calorie reductions, here’s what the latest studies reveal about improving your health and extending your lifespan.

Your Work Habits Could Be Ruining Your Sleep

Modern work culture often glorifies long hours and constant productivity, but a new study highlights the hidden costs of these habits: disrupted sleep. Research published reveals that late-night work habits, particularly those involving screen use, can have a severe impact on the quality and duration of your sleep. Poor sleep is linked to numerous health issues, including cardiovascular problems, reduced cognitive function, and even a shorter lifespan.

Why It Matters for Longevity

Sleep is critical for cellular repair, hormonal balance, and immune function. When you work late into the night, the blue light from screens can suppress melatonin, the hormone that signals your body it’s time to rest. This disruption not only affects your energy levels the next day but also interferes with the deep sleep cycles essential for long-term health.

How to Improve Your Work-Sleep Balance

Set boundaries: Finish work at least an hour before bedtime.
Create a wind-down routine: Dim the lights, avoid screens, and consider reading a book to prepare your body for rest.
Use technology wisely: Enable blue-light filters on devices or wear blue-light-blocking glasses in the evening.

Remember, consistent, high-quality sleep isn’t just a luxury, it’s fundamental for good health and longevity.

Modest Calorie Reduction: Labelling

Calorie labels in supermarkets, restaurants, and other food outlets have a modest but measurable effect on the calories people choose and consume. A recent review found that calorie labeling led to an average reduction of 1.8% in calories selected and purchased, which equates to about 11 fewer calories in a typical 600-calorie meal, roughly the equivalent of two almonds.

While this reduction might seem small, its potential for long-term health benefits is significant. Small daily changes in calorie intake, when sustained over time, can help curb the gradual weight gain most adults experience as they age. For example, the UK government estimates that reducing daily energy intake by just 24 calories per day could prevent the average adult from gaining up to 9 kg over a decade.

Practical Tips for Using Calorie Labels:

Be mindful of portions: Use labels to compare serving sizes and choose lower-calorie options.
Look for patterns: Identify which foods or drinks contribute the most to your calorie intake and consider alternatives.
Combine strategies: Pair calorie labeling with other healthy habits, such as eating more nutrient-dense foods and practicing mindful eating.

The Health Impact of Wildfires and Air Pollution

During the recent Eaton and Palisades fires in L.A. County, smoke and ash blanketed the region, creating hazardous air quality levels. Air monitors recorded some of the highest particulate matter (PM2.5) levels in years, reaching 483.7 micrograms per cubic meter in Chinatown and even higher levels near the coast. PM2.5 refers to tiny particles that can penetrate deep into the lungs and bloodstream, contributing to heart attacks, strokes, and severe lung damage.

At its peak on January 8, the fires led to a 16-fold increase in fire-related hospital visits across the county, with 81 individuals treated for burns or smoke exposure in a single day. While these numbers capture the immediate impact, the long-term health implications remain uncertain.

What Can Be Done?

While it’s impossible to prevent wildfires entirely, steps can be taken to mitigate their health impacts:

Preparedness for Vulnerable Communities: Develop preventive strategies for high-risk groups, such as distributing air purifiers and N95 masks in disadvantaged areas. Increase access to healthcare for communities disproportionately affected by pollution and wildfire smoke.
Environmental Monitoring and Cleanup: Expand the use of advanced air quality monitoring systems to detect large ash particles and other pollutants not captured by standard instruments. Invest in long-term cleanup efforts to remove toxic substances from burn scars.
Policy Changes: Implement stricter building codes to reduce the flammability of structures in wildfire-prone areas.: Strengthen regulations on industrial pollution in vulnerable communities to reduce cumulative exposure risks.
Public Education: Raise awareness about the health risks of wildfire smoke and ash, emphasising the importance of protective measures like indoor air purifiers and mask usage during and after fires.

The Role of Tryptophan in Better Sleep and Mood

Tryptophan is an essential amino acid best known for its role in producing serotonin, the neurotransmitter that regulates mood, and melatonin, which promotes sleep. Foods rich in tryptophan, like turkey, eggs, and nuts, are often touted for their calming effects, but how much of an impact do they really have?

What the Research Says

According to research, including tryptophan-rich foods in your diet can have subtle but meaningful benefits for sleep quality and emotional well-being. While the "turkey makes you sleepy" myth may be exaggerated, tryptophan does help your body produce serotonin, which is then converted into melatonin to regulate your sleep cycle.

Incorporating Tryptophan into Your Diet

Best food sources: Turkey, chicken, eggs, nuts, seeds, and dairy products are all excellent choices.
Timing matters: Consuming tryptophan-rich foods in the evening may enhance melatonin production and improve sleep.
Combine with carbohydrates: Pairing tryptophan-rich foods with healthy carbs, like whole grains, can boost serotonin production.

A balanced diet that includes tryptophan may contribute to better sleep and mood, supporting both mental and physical health over time. Products like Genius Sleep, which contains tryptophan alongside other sleep-supporting ingredients, can help promote restful, restorative sleep. Since it enhances melatonin production, tryptophan helps regulate your sleep-wake cycle, ensuring you wake up feeling more balanced and better equipped to handle stress.