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Longevity doctor says sleep may matter more than diet and exercise
Summary
A longevity doctor outlines a sleep-focused routine, saying late sugary or carbohydrate-rich meals and nighttime fluids can disrupt melatonin and that morning natural sunlight before 10am supports circadian regulation.
Content
Dr Lu, described in the article as a longevity doctor, places stronger emphasis on sleep than on diet or exercise and has a daily routine intended to improve sleep quality. He explains that eating sugary or carbohydrate-rich foods before bed triggers insulin release, which he says can suppress neurotransmitters including melatonin and make it harder to fall asleep. He also recommends avoiding drinks within two hours of bedtime to reduce night-time waking and limiting screen time because blue light can suppress melatonin and disrupt the circadian rhythm. He prioritises morning natural sunlight—walking outdoors before 10am—and cites a 2025 BMC Public Health study linking early light exposure with sleep regulation and quality.
Key points:
- Dr Lu links late sugary or carbohydrate-rich meals to an insulin response he says can suppress melatonin and hinder sleep onset.
- He advises avoiding fluids within two hours of bedtime to reduce the chance of waking to use the toilet during the night.
- He recommends limiting screen time before bed because blue light is reported to suppress melatonin and affect circadian rhythm.
- He identifies signs of poor sleep such as mouth breathing and persistent snoring, which he associates with dry mouth, bad taste, pillow drool and fragmented sleep.
- He emphasises getting natural morning sunlight, ideally before 10am, and notes a 2025 study that supports morning light's role in sleep regulation.
Summary:
Dr Lu's protocol aims to remove behaviours he reports as fragmenting sleep and lowering melatonin in order to improve sleep quality. He says persistent snoring or mouth breathing may be worth discussing at a doctor's surgery. The article and a cited 2025 study also highlight morning natural light before 10am as influential for circadian regulation.
